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AP VISION 2007

OLESCENT FRIENDLY SCHOOL INITIATIVE

ADOLESCENT FRIENDLY SCHOOL INITIATIVE

IAP VISION 2007

AP VISION 2007

Nutrition:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Why should you care ?


Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases

Happiness is nothing more than good health and a bad memory.


Albert Schweitzer

AP VISION 2007

Healthy Diet: Why is it important in this age ?


ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Deposition of muscles in boys You gain 25% of (50%) adult height, 50% of Deposition of fat in girls adult weight and 40% of adult bone Preparation for future healthy mother and father mass during
adolescence.

AP VISION 2007

Healthy Diet:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE

How does it prevent diseases ?

Obesity/under-nutrition Hypertension/heart disease Type-2 Diabetes Mellitus Osteoporosis/Dental caries Anemia Vitamins and Mineral deficiencies Cancer

AP VISION 2007

Healthy Diet:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Deciding the right amount

Actual need varies with physical activity Physically active people have higher energy needs If you have low physical activity then you can become obese even with low intake. Therefore, Energy intake should balance energy expenditure.

AP VISION 2007

Sweets, oils, fats

ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Milk

Meat

Vegetables

Fruits

Cereals legumes, roots, tubers

AP VISION 2007

Healthy Diet:

Food intake

ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Carbohydrates e.g. Rice, Chapati Protein-based e.g. Milk, Egg, Dal and Meat.

Salads, Vegetables Fruits

Increase fiber Decrease oily foods No to soft drinks


Recommendations of IAP: Indian Pediatrics 2004; 41:559

Courtesy Dr.Swati Bhave, 2005.

AP VISION 2007

CARBOHYDRATES

ADOLESCENT FRIENDLY SCHOOL INITIATIVE

FATS
Source of essential fatty acids. Unsaturated fat recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat. Saturated fats increase cholesterol levels.

Major and immediate source of energy. Complex carbohydrates recommended High-sugar foods not preferred. Grains, cereals, fresh fruits, vegetables

PROTEINS
Daily requirements Boys = 0.29-0.32 g/cm height Girls = 0.27-0.29 g/cm height 0.8 1.2 g/kg bodyweight High intensity athletes = 1.21.8 g/kg Pulses, lentils, soya, dairy products and animal food products.

AP VISION 2007

Looks can be deceiving


ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Iron Zinc Iodine Calcium

Increased need during adolescence Needs met by a well-balanced diet Vitamin D Thiamin Riboflavin Niacin Vitamin B 12 Vitamin C Folic acid Sources Fruits, fresh milk, sprouted beans etc.

AP VISION 2007

Iron

ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Anemia is most common nutritional deficiency in adolescents. Increased red cell mass during adolescence. Daily need Boys = 12 mg/d & Girls = 18 mg/d Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.

Calcium
Most bone adolescence. mass acquired during Typical intake of calcium = about 800 mg/ d Daily need = 1300 mg Consumption of soft drinks & caffeine contribute substantially to low calcium intake in adolescents. Bone mass deficiency may is irreversible.

Zinc
Second most abundant trace mineral in the body. (next to iron) Necessary for normal growth. Clinically apparent deficiency rare. Daily need = 15 mg Green leafy vegetables, wheat germ, whole grains meat, cheese, eggs, poultry, liver.

Milk and its products, yogurts, cheese, paneer, banana.

AP VISION 2007

What is Normal eating ?


ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Eating is regulated by hunger and satiety i.e. feeling full Eating should be at regular intervals Choose healthy snacks and food, If you eat healthy and exercise regularly you can occasionally enjoy high fat and high calorie junk foods.

AP VISION 2007

Good eating habits


ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Maintain hygienic habits Eat slowly, chew properly Avoid TV viewing or reading while you eat Small frequent meals Never skip meals, specially breakfast Dont overeat

AP VISION 2007

Do healthy snacks exist ?


ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Yes, and in plenty. Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy. Avoid energy dense snacks like burgers. Empty calories High sugar drinks Aerated drinks interfere with bone density and can damage teeth

AP VISION 2007

Why is Fast Food unhealthy ?


ADOLESCENT FRIENDLY SCHOOL INITIATIVE

High in calorie, fat, sodium and low in fiber which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.

Contains preservatives Choose low-calorie and low-fat meals, snacks and desserts Have low fat or skim milk drinks.

AP VISION 2007

The Middle Path: Making Junk food healthy


ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Replace the Cheese with Paneer or low-fat cheese Add plenty of vegetables Replace frying with grilling or baking Replace white bread, maida noodles or maida pizza base with whole-grain wheat Have low-fat or skimmed milk based products

AP VISION 2007

Breakfast:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE

The most important meal


Skipping breakfast associated with obesity High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food

Brain Food Improves performance in studies Improves physical activities Does not contribute to overweight Keeps you healthy

AP VISION 2007

PHYSICAL ACTIVITY:

Why is it important ?

ADOLESCENT FRIENDLY SCHOOL INITIATIVE

AP VISION 2007

PHYSICAL ACTIVITY:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Types of physical activity

Daily Chores: walking, climbing stairs, cycling, household activities, etc. Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness. 30-60 minutes every day Sports: involves competition. It may become an occupation.

AP VISION 2007

PHYSICAL ACTIVITY:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Importance

This includes : Cardio-respiratory i.e. Heart & Lung fitness Muscle strength Endurance & flexibility

AP VISION 2007

Television and Obesity


ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks TVsterol Combine TV watching with physical activity like stationary bicycling, or spot jogging

AP VISION 2007

PHYSICAL ACTIVITY:

ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Keeping in shape

It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week It is not necessary to exercise continuously Can be divided into 10 -15 minutes of activities several times through the day

AP VISION 2007

Nutrition & Exercise:


ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Myths

Girls dont need muscle stretching exercises You can become obese if you leave exercise Expensive food and vitamins are needed for good health and machines for exercise Sona-chandi Health drinks

AP VISION 2007

Key points
ADOLESCENT FRIENDLY SCHOOL INITIATIVE

Proper Nutrition & Regular Physical Activity are very important for Growth Prevention of illness Future health

AP VISION 2007

ADOLESCENT FRIENDLY SCHOOL INITIATIVE