Page 35 - NEA NEWHERE FLIPBOOK

SPECIAL DIETS SPECIAL DIETS Teenagers experience many physical and lifestyle changes Eating a a a a a a healthy varied diet and keeping active is important for good health during this time time and may help in in in dealing with times of stress for example exams school moves and family situations It may also help to develop healthy eating and lifestyle habits that can hopefully last for life In the long term adopting healthier eating habits as a a a a a teenager will help lower the risk of developing chronic conditions such as as coronary heart disease (CHD) type-
2 diabetes and osteoporosis Girls will experience a a a growth spurt around age age 10 it is also during their teenage years that girls will begin their period and therefore require an an increased intake of iron iron daily 14 8mg to replace iron iron loss through menstruation Boys
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TEENAGERS
experience a a a a a growth spurt around age 12 again iron is needed to help with muscle development however boys only need 11 3mg per day RESEARCH SHOWS THAT:
• Intake of fats especially saturates salt and sugars too high amongst teenagers in the UK • Teenagers in in the the UK are not consuming enough fresh fruit and vegetables therefore intake of vitamins and minerals are low • More than one in three British teenagers are overweight or or obese • 25% of British teenagers are ‘physically inactive’ meaning they do less than 30 minutes of moderate intensity physical activity per week 1 IN 7 TEENAGERS
ARE OVERWEIGHT
MORE THAN 1/3 OF TEENAGERS
ARE OBESE
AGE GROUP: MALES
NUTRIENT
UNIT
11-14YRS
15-18YRS
19-50YRS
50+ YRS
Energy kcal 2220 2755 2550 2340
Protein
g 42 1 55 5
5
5
55 5
5
5
53 3 3 Calcium mg 1000 1000 1000 1000 700 700 700 700 Iron
mg 11 3 11 3 8 7 8 7 Sodium g 1 1 1 1 6 6 6 6 1 1 1 1 6 6 6 6 1 1 1 1 6 6 6 6 1 1 1 1 6 6 6 6 Vitamin A μg
600
700 700 700 Vitamin B1 (Thiamin) mg 0 0 0 9 9 1 1 1 1 1 1 1 1 1 1 1 1 0 0 0 0 0 0 9 9 B2 (Riboflavin)
mg 1 2 1 3 1 3 1 3 B3 (Niacin) mg 15 18 17 16
B6 (Pyrodxine)
mg 1 2 1 5
1 4 1 4 B9 (Folate/Folic Acid) μg
200 200 200 200 200 200 200 200 200 200 200 200 200 200 200 200 B12 (Colbamin)
μg
1 2 1 5
1 5
1 5
Vitamin C mg 35
40
40
40
40
40
40
40
40
40
Vitamin D μg
7 0 7 0 7 0 7 0 ACTIVITY
Keep a a food diary for the next week include your fluid intake too Compare your food diary to the reference intakes (in the tables left) for your age group How does your diet compare to Government guidelines?
AGE GROUP: FEMALES
PREGNANCY
NUTRIENT
UNIT
11-14YRS
15-18YRS
19-50YRS
50+ YRS
16-50YRS
Energy kcal 1845
2110
1940
1877
2140
Protein
g 41 2 45
45
46 5
51
Calcium mg 800
800
700 700 700 Iron
mg 14 8 14 8 14 8 8 7 14 8 Sodium g 1 6 1 6 1 6 1 6 1 6 Vitamin A μg
600
600
600
600
700 Vitamin B1 (Thiamin) mg 0 7 0 8 0 8 0 8 0 9 B2 (Riboflavin)
mg 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 4 B3 (Niacin) mg 12 14 13
12 13
B6 (Pyrodxine)
mg 1 0 1 2 1 2 1 2 1 2 B9 (Folate/Folic Acid) μg
200 200 200 200 300
B12 (Colbamin)
μg
1 2 1 5
1 5
1 5
1 5
Vitamin C mg 35
40
40
40
50 Vitamin D μg
7 0 7 0 7 0 7 0 17