Teen Nutrition by ArvindRaghav

TEEN

Nutrition

recommendations

diet plan

RDA

Whatâ&#x20AC;&#x2122;s Inside

Background

Physical Activity

It is an important stage because physical growth, as distinct from puberty, and cognitive development generally seen in adolescence, can also extend into the early twenties.

Background Adolescence is a transitional stage of physical and psychological human development generally occurring during the period from puberty to legal adulthood. -Science Today Magazine

Hence, it is advisable to follow a healthy and balanced diet plan starting from this stage itself. For instance, eating a balanced and varied diet, getting enough calcium, avoiding high fat and sugar content, drinking six 8-ounce glasses of water and exercising daily. After and vide help

all, â&#x20AC;&#x2DC;Health is Wealthâ&#x20AC;&#x2122;. A healthy balanced diet plan will prous with sufficient energy and us to stay fit as a fiddle.

Case Study We were assigned to design a diet plan for a 16 year old teenager with almost a hectic daily lifestyle. In this case, Chuck Norris, a teenager who matches the general criteriaâ&#x20AC;&#x2122;s mentioned above was chosen as a guide. We have designed a simple yet healthy diet plan for him encompassing all the 7 classes of food in right amount and proportions. Based on observational analysis, it was deduced that Chuck Norris has a very active lifestyle. Table 1.1 depicts his activities from Mondays to Sundays every week.

Table 1.1 Daily Activities of Chuck Norris Date

Sunday 06/09/13

Duration Minutes 30

100

420

Total Daily MIE Minutes:

MIE** Minutes 0

100

Activity

Intensity

Attending religious service, sitting, talking or singing Jogging, general Sleeping

Light

Estimated Calories Burned* -

Vigorous

Light

Watching TV (television), sitting quietly

met daily goal of at least

Muscle Bone Strengthening Strengthening

60 mie minutes of aerobic activity

Vigorous Intensity

Date

Monday 06/10/13

Duration Minutes 90

MIE** Minutes 90

420

Total Daily MIE Minutes:

140

Activity

Intensity

Badminton, singles and doubles, social Bicycling, <10 mph, to work or for pleasure Sleeping

Moderate

Estimated Calories Burned* -

Moderate

Light

Talking or talking on the phone, sitting Talking or talking on the phone, standing Walking, to work or class Walking, up stairs (climbing stairs), fast pace

Light

Moderate

Vigorous

met daily goal of at least

Muscle Bone Strengthening Strengthening

60 mie minutes of aerobic activity

Vigorous Intensity

Date

Tuesday 06/11/13

Duration Minutes 15

420 30

0 0

Total Daily MIE Minutes:

MIE** Minutes 15

Activity

Intensity

Bicycling, <10 mph, to work or for pleasure Sleeping Talking or talking on the phone, sitting Walking, to work or class Walking, up stairs (climbing stairs), fast pace Watching TV (television), sitting quietly

Moderate

Estimated Calories Burned* -

Light Light

Moderate

Vigorous

Light

Muscle Bone Strengthening Strengthening

did not meet daily goal of at least

60 mie minutes of aerobic activity

Vigorous Intensity

Date

Duration

Minutes Wednesday 15 06/12/13

MIE** Minutes 15

420 30

0 0

Total Daily MIE Minutes:

110

Activity

Intensity

Bicycling, <10 mph, to work or for pleasure Playing music, drums, sitting Playing video games, sitting Sleeping Talking or talking on the phone, sitting Walking, to work or class Walking, up stairs (climbing stairs), fast pace

Moderate

Estimated Calories Burned* -

Moderate

Light

Light Light

Moderate

Vigorous

met daily goal of at least

Muscle Bone Strengthening Strengthening

60 mie minutes of aerobic activity

Vigorous Intensity

Date

Thursday 06/13/13

Duration Minutes 15

420 30

0 0

Total Daily MIE Minutes:

MIE** Minutes 15

110

Activity

Intensity

Bicycling, <10 mph, to work or for pleasure Sleeping Talking or talking on the phone, sitting Walking the dog Walking, to work or class Walking, up stairs (climbing stairs), fast pace

Moderate

Estimated Calories Burned* -

Light Light

Moderate

Vigorous

met daily goal of at least

Muscle Bone Strengthening Strengthening

60 mie minutes of aerobic activity

Vigorous Intensity

Date

Friday 06/14/13

Duration Minutes 15

420 30

MIE** Minutes 15

0 0

Total Daily MIE Minutes:

110

Activity

Intensity

Bicycling, <10 mph, to work or for pleasure Sleeping Talking or talking on the phone, sitting Walking the dog Walking, to work or class Walking, up stairs (climbing stairs), fast pace Watching TV (television), sitting quietly

Moderate

Estimated Calories Burned* -

Light Light

Moderate

Vigorous

Light

met daily goal of at least

Muscle Bone Strengthening Strengthening

60 mie minutes of aerobic activity

Vigorous Intensity

Date

Saturday 06/15/13

Duration Minutes 90

MIE** Minutes 90

420 60

Total Daily MIE Minutes:

0 0

Activity

Intensity

Badminton, singles and doubles, social Grocery shopping, carrying bags upstairs Sleeping

Moderate

Estimated Calories Burned* -

Vigorous

Light

Watching TV (television), sitting quietly

Light

110

met daily goal of at least

* Calories burned are estimates only for an average person performing the activity.

** Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity. For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes. Light intensity activity does not count toward MIE minutes. Although, any activity is always better than none!

Muscle Bone Strengthening Strengthening

Vigorous Intensity

60 mie minutes of aerobic activity Weekly Muscle

Weekly Bone

Weekly

Strengthening

Vigorous

Target Met: Yes!

Activity Target Met: Yes!

A Healthy Teen Boy is...

ously

But

who is obvi-

not

overweight.

someone

who

healthy can be all differ-

ent sizes—tall, short, big, small.”

Max, 13

“A boy who eats good and takes care of his body.”

“I define a healthy boy as an energetic person.”

Lawrence, 14

Kahlil, 13

you don’t have to be a superhero or star athlete to look good, feel your best, and be healthy.

“Someone

Acording to the American Council on Exercise, an adolescentâ&#x20AC;&#x2122;s daily diet should include carbohydrates, protein and fats in the proportion of 55 percent, 15 percent and 30 percent respececommended Daily Allowance/ tively. ecommended Dietary Allow- These ance (RDA) is the average daily values dietary intake level that is ade- can be quate to meet the nutrient requirement used to calof nearly all (97-98%) healthy individu- culate the recals in an age and gender-specific group. ommended daily allowances given the daily caloric need of a person. For in-

Recommended Daily Allowance

R 12

stance, Chuck Norris requires a total of 2400 calories daily. Hence he requires a 1320 calories from carbohydrate, 360 calories from protein and 720 calories from fats. The table 2.1 below shows the calculations involved and table 2.2 shows the recommended daily allowance for Chuck Norris.

RDA

Table 2.2.2 Recommended daily allowance for Chuck Norris (Vitamins and minerals) Vitamins

Target

Minerals

Target

Table 2.1 Calculated Proportions for the three macromolecules Macronutrients

Calories (kcal)

Table 2.2.1 Recommended daily allowance for Chuck Norris (Macrmolecules) Nutrients

Target

What is a Portion ?

= = = = = = 1/2 Cup of Fruit Juice = size of a 4 oz juice box

1 small apple = 1 cup = size of a baseball

10 medium fries counts as 1/2 cup = size of a deck of cards

1/2 Cup of Vegetables = size of small computer mouse 1 cup of milk = a carton of milk

1 cup of yogurt = size of a baseball

= = =

1/2 Cup of Sliced Fruit = size of a baseball

1 cup of raw vegetables = size of a baseball

Fruit

Group

Vegetable

Group

1 1/2 oz of low-fat natural cheese = size of 2 9V batteries

Milk

Group

= =

2-3 oz. of meat,poultry, fish = size of deck of cards

1/2 cup of cooked pasta = 1oz. = size of small computer mouse

= = = =

1 tablespoon of peanut butter counts as 1 oz. = size of a 9V battery

1/2 cup of beans counts as 2 oz. = size of small computer mouse

Meat & Beans

Group

1 cup of dry cereal = 1 oz. = size of a baseball

1 slice of bread counts as 1 oz. = size of a CD*

Grains

Group

Ask The Doc Question : How important is portion size, and how do I know what portions are right for me? Answer :

There are three things important in thinking about a diet. One is how often you eat. People who successfully lose weight eat three meals a day. People that are overweight tend to eat a very large amount of their food in the evenings. Secondly the amount of food that you eat. There are tricks to reducing the size of the portions, for example eating in smaller plates. And the third is what type of foods are you actually eating. Fruits and vegetables have much less calories per size than do foods with lots of fat like meat. So itâ&#x20AC;&#x2122;s much more important that you increase the amount of fruits and vegetables and decrease the amount of high fat foods

Monday Breakfast

Tuesday Breakfast

Wednesday Breakfast

Lunch Lunch

Lunch

Dinner

2175 Kcal 16

Dinner

1594 Kcal

1796 Kcal

Thursday Breakfast

Lunch

Dinner

1744 Kcal

Diet

Plan

Friday Breakfast

Saturday

Sunday

Breakfast

Lunch

Dinner Dinner Dinner

1624 Kcal 18

1803 Kcal

2079 Kcal

Supplement & Recommendations

Vitamins and Minerals

teenager requires a healthy balanced diet which comprises of fruits, vegetables, starchy food and moderate amount of meat, milk and dairy food. Healthy

young people have large appetites and itâ&#x20AC;&#x2122;s important that to eat food of high nutritional value in the form of well-balanced meals rather than too many snacks that are rich in fat, sugar or salt. The tables on the left shows some of the beneficial nutrients and recommended food sources from the diet plan.

Zinc

Phosphorus

Iron

Sodium**

Calcium

Minerals

Niacin (Nicotinic acid)

Thiamin (vitamin B1)

Vitamin K

Vitamin D

Vitamin B12

Vitamin A

Vitamins

Major Functions

Sources

Table 4.1 Vitamin and Minerals with its recommended food sources from the diet plan

100min 140min

Physical Activity

Monday

Recommendation

110min

ased on the daily activities table, we understand that Chuck Norris has a hectic lifestyle. The digram on the left shows his moderate intensity

110min Thursday

equivalent which gives an average value of 104

minutes per day. It is recommended for him to limit his daily physical and other activities to the recommended value of 60mins/day.

110min Saturday

Sunday

50min Tuesday

Wednesday

110min Friday

Moderate Intensity Equivalent (MIE***) in minutes

recommendations

According to the physical tracker, Chuck Norris has been physically active for 100 minutes on Sunday, 140 minutes for Monday, 50minutes for Tuesday, 110 minutes for Wednesday, Thursday, Friday and Saturday. And the sufficient calories required for him to perform daily activities are 2079kcal, 2175kcal, 1594kcal, 1796kcal, 1744kcal, 1624kcal and 1803kcal respectively. The meal plan for Chuck Norris was planned not just according his needs but also take RDA (Recommended Daily Allowance) into consideration.

Amount of calcium and p otassium is also under, it is advisable that Chuck Norris need to consume dairy products more to obtain sufficient calcium. Magnesium and Zinc supplement can be taken to meet the requirement. For vitamin D, since Chuck Norris is physically active, therefore there is no need for him to take in much vitamin D from the diet because vitamin D can be synthesized from exposing sunlight. Vitamin E and Choline can be taken from supplement.

summary

In the other words, he requires a 1320 calories from carbohydrate, 360 calories from protein and 720 calories from fats to fulfill the 2400kcal requirement. The nutrients report from Chuck Norris shows that the average calories eaten by him, is still under. And judging the portion of his meal taken, it is advisable not to include more foods in his meal to avoid over-eating. Suggestion such as reduce the daily activities is a better choice for him. Protein and carbohydrate percentage is at the normal level but dietary fiber is slightly under. Fruit juice or fruit with high fiber is recommended for snack or after meal.

For the food groups and calories reports, beans and peas, starchy food are indicated low in the report. Another alternative for it is to take plant protein powder which is enriched with plant protein that cannot be found in some meats. Starchy food is acceptable to be under because grains provide energy almost the same as starchy food. In the report, seafood is also indicated low because seafood is often expensive and our subject Chuck Norris cannot afford to have seafood every day. Seafood is replaced with meat for the source of protein.

1 Healthaliciousness.com. 2008. HealthAliciousNess . com. [online] Available at: http://www.healthaliciousness.com/ [Accessed: 4 Jul 2013]. LIVESTRONG.COM. 2011. How To Calculate My Recommended Dietary Allowance. [online] Available at: http://www.livestrong.com/article/169630how-to-calculate-my-recommended-dietary-allowance/ [Accessed: 4 Jul 2013].

Story, M. and Stang, J. n.d.. Nutrition Needs of Adolescence. [e-book] p. 2 http://www.epi.umn.edu/let/pubs/img/adol_ch3.pdf [Accessed: 2 July 2013]

Supertracker.usda.gov. 2010. Untitled. [online] Available www.supertracker.usda.gov/foodtracker.aspx [Accessed: 4

Jordan, J., 2012, Recommended Daily Allowances (RDA) [Online]. Available at:http://www.puristat.com/standamericandiet/rda.aspx [Accessed: 2 July 2013]

at: https:// Jul 2013].

6 Advameg, 2011, Adolescent Nutrition [Online]. Available at: www. faqs.org/nutrition/A-Ap/Adolescent-Nutrition.html [Accessed: 2 July 2013]

References

credits

Siew Wei Sheng

Angela Goh

Yin Siau Yen

Teh Guat Yee

R.J. Kevin

Arvind Devar

0905849

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