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Teen Nutrition. For all the right reasons!. The University of Georgia Cooperative Extension Service. Why do most teens want to know more about nutrition?. Most are interested because. they want to look better they want to improve their athletic performance they are concerned about

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teen nutrition

Teen Nutrition

For all the right reasons!

The University of Georgia

Cooperative Extension Service

most are interested because
Most are interested because
  • they want to look better
  • they want to improve their

athletic performance

  • they are concerned about

health

what do guys and girls want
What do guys and girls want?
  • Guys usually want to gain muscle and get taller
  • Girls usually want to control their weight
for girls some addition of fat is natural
For girls some addition of fat is natural
  • Need at least 17% body fat for normal periods
  • Diet is a four letter word
  • Improve eating habits and activity – but don’t starve or over exercise
boys mature later
Boys mature later
  • Growth spurt up to 2 years later than girls
  • Full muscle mass doesn’t develop until one year after full height achieved
  • Excess calories and protein won’t speed things up
goal a healthy weight
Goal: A Healthy Weight
  • Steady weight gain if still growing or stable weight
  • Fit, not just thin
  • Achieved with
    • a good healthy variety of food
    • physical activity most days of the week
make every drink count
Make every drink count
  • Cut the soft drinks and alcohol
  • Drink 3-4 cups of milk
  • Drink at least 4 more cups of water or juice (watch the juice – it has calories)
during a sports event
During a sports event
  • Drink at least 2 cups of water before event
  • Continue to drink 4 ounces every half hour
  • Cool, not cold, water is best
  • Replace two cups of fluid for every pound lost
eat at least 5 servings of fruits and vegetables
Eat at least 5 servings of fruits and vegetables
  • Lots of vitamins and minerals with few calories
  • More fiber so you feel full
  • Portion size – palm of girl’s hand
eat more whole grain breads and cereals
Eat more whole grain breads and cereals
  • Won’t cause weight gain if don’t eat too much
  • Depending on body size, will need 6-11 servings
  • Portion size – the palm of a girl’s hand
get enough protein but not too much
Get enough protein but not too much
  • Get protein from lean meat, fish and poultry
  • Portion size – palm of girl’s hand
  • Protein also comes from dairy foods, dried beans and peas, peanut butter, nuts, seeds, soy foods
watch the junk
Watch the junk
  • Limit low nutrient foods with lots of fat, sugar and sodium
  • Make fast food a special occasion
    • choose grilled or broiled meat, fish or poultry
    • choose side salads, baked potatoes
    • choose milk, water or juice
to summarize
Everyone grows at their own rate

Diet is a 4-letter word

The goal is being fit at a healthy weight

Drink enough of the right kind of fluids

Eat at least 5 servings of fruits and vegetables

Eat more whole grain breads and cereals

Don’t overeat protein

Watch the junk

To summarize
developed by

Developed By

Connie Crawley, MS, RD, LD

The University of Georgia Extension Service Nutrition and Health Specialist