ADOLOSCENCE(INTRO)

Adolescence is the developmental period occurring between childhood

and adulthood. Adolescence is a transitional period marked by
substantial changes in physical maturation, cognitive abilities, and social
interactions. Physical maturation most clearly distinguishes adolescence
from childhood. Many of the developmental challenges initiated during
childhood, such as becoming autonomous, establishing an identity, and
forming and maintaining relationships with others continue into
adolescence but earlier progress on these challenges can be
transformed by adolescents’ newly obtained physical and cognitive
abilities.
The five leading characteristics of adolescence are biological growth
and development, an undefined status, increased decision making,
increased pressures, and the search for self.

IMPORTANCE OF NUTRITION
Nutrition being an important determinant of physical growth of
adolescents is an important area that needs attention. Growth
retardation is one of the most important health concerns for adolescents
and their parents.
Inadequate nutritional intake during adolescence can have serious
consequences throughout the years and beyond. Poor nutrition during
adolescence can impair the work capacity and productivity of adolescent
boys and girls in their later years.
A balanced diet is one that provides all nutrients (carbohydrates,
proteins, fats, vitamins and minerals) in required amounts and
proportions for maintaining health and general well-being and also
makes a small provision for extra nutrients to withstand short duration of
leanness. It can be achieved through a blend of four basic food groups,
i.e. carbohydrates, proteins, fats, vitamins and minerals. As these are
present in different types of food items like dals, chapati or rice, green
vegetables, easily available fruits and milk it is important to eat these
food items in the right mix every day.

Eat a wide variety of foods every day from the food groups
MALNUTRITION
A food which is not a balanced diet.  It is important that whatever we eat
must have all the necessary nutrients for a balanced development.
Balanced food should contain energy which the body needs to work in
day-to-day life. It should also contain proteins, which is also needed for
muscle development and maintaining it. It is also important to have
vitamins and minerals that help the body to heal and fight the infections
and diseases.     Diseases caused by nutritional deficiencies:

Types of malnutrition:

There are two types of malnutrition

1. Protein-energy malnutrition
It is the lack of glucose and proteins in foods this is the very dangerous type and it is
typical in almost all areas due to hunger in the world. It is very harmful because every
body part and senses require chemical energy to work. It is energy comes from the
calories we take in, forms of carbohydrates and starch.
2. Micronutrient (deficiency of vitamins and minerals)
The body survives longer with this deficiency. This type is also called as hidden hunger.

Carbohydrate’s deficiency diseases. Vitamin’s deficiency diseases.

Mineral’s deficiency diseases.
1. Rickets- Deficiency of vitamin D along with calcium and
potassium in the body causes rickets.
2. Pellagra- It is a disease caused by the lack of niacin or B3 in
the body.
3. Scurvy- The decaying of skin and gums, abnormal formation
of teeth and bones, inability to heal wounds and bleeding are the
effects of scurvy on the body
4. Beri- It is caused by lack of vitamin B1 or thiamine in the body
which leads to a disease called beriberi.
5. Xerophthalmia or night blindness- This disease is caused by
night blindness due to poor growth, dryness, and keratinization of
epithelial tissues or chronic eye infection.
6. Depression- The problem of depression leads to hair loss, rashes
and mental issues which are caused by a deficiency of vitamin of
B7 or biotin.

At times everyone feels hungry. When you are hungry it’s the body’s
signal that it needs food. Once we have eaten enough food to satisfy our
bodies, the hunger decreases until our stomachs are empty again.
Now malnutrition is not the same thing as hunger, as they often go
together. People who are chronically malnourished lack of nutrients are
needed for the proper health functioning.
Chronic hunger and malnutrition can cause specific health problems.
People who are hungry all the time are likely to be underweight. If
malnourished is in a child then that can affect their growth and may also
be made much shorter than what they are normally.
Causes of hunger and malnutrition:

People who don’t eat or get enough food will always feel hungry and
over a long time, this can lead to malnutrition. But someone can become
malnourished without any reasons that have nothing to do with hunger.
Even people who have plenty to eat may be malnourished.  If they don’t
eat foods that provide the right nutrients, vitamins, and minerals.
There are some of the disease and conditions that prevent people
from digesting or absorbing their food properly such as:
 People with celiac disease have an intestinal problem which is
caused by a protein called gluten, which is mainly found in
wheat, rye, and barley.
 Children with cystic fibrosis have difficulties in absorbing nutrients
because the disease affects the pancreas.

Improving health in adolescents

 Pre-teens and teenagers need a wide variety of foods from the
five healthy food groups – vegetables, fruit, grains, dairy and
protein.
 Healthy foods have nutrients that are important for growth
and development during puberty.
  Teenagers should limit salty, fatty and sugary foods, low-fibre
foods, and drinks with caffeine or a lot of sugar.

Healthy food for pre-teen and teenage children includes a wide variety of fresh
foods from the five food groups:

 vegetables
 fruit
 grain foods
 reduced-fat dairy or dairy-free alternatives
 protein.

Each food group has different nutrients, which your child’s body needs to grow and
work properly. That’s why we need to eat a range of foods from across all five food
groups.

Fruit and vegetables

Fruit and vegies give a child energy, vitamins, anti-oxidants, fibre, and water. These
nutrients help protect the child against diseases later in life, including diseases like
heart disease, stroke and some cancers.

Encourage the child to choose fruit and vegetables at every meal and for snacks.
This includes fruit and vegies of different colours, textures and tastes, both fresh
and cooked.

Wash fruit to remove dirt or chemicals, and leave any edible skin on, because the
skin contains nutrients too.

Grain foods
Grain foods include bread, pasta, noodles, breakfast cereals, couscous, rice,
corn, quinoa, polenta, oats and barley. These foods give your child the energy
they need to grow, develop and learn.

Grain foods with a low glycaemic index, like wholegrain pasta and breads, will give
your child longer-lasting energy and keep them feeling fuller for longer.

Reduced-fat dairy foods and dairy-free alternatives

Key dairy foods are milk, cheese and yoghurt. These foods are good sources
of calcium and protein.

In puberty, the child needs more calcium to help them reach peak bone mass and
build strong bones for life. So encourage the child to have different kinds of dairy
each day – for example, drinks of milk, cheese slices, bowls of yoghurt and so on.

Other alternatives for dairy-free foods that are rich in calcium can also be
taken – for example, tofu, kale, bok choy, nuts, seeds, tinned fish with bones, and
calcium-fortified foods like cereal, soy milk and bread.

Protein
Protein-rich foods include lean meat, fish, chicken, eggs, beans, lentils,
chickpeas, tofu and nuts. These foods are important for your child’s growth and
muscle development, especially during puberty.

These protein-rich foods also have other vitamins and minerals like iron and omega-
3 fatty acids, which are particularly important during adolescence:

 Omega-3 fatty acids from oily fish help with your child’s brain

development and learning.
 Iron fuels your child’s muscle growth and increase in blood volume. Girls
need extra iron because of their periods.

Protein-rich foods from animal sources have zinc and vitamin B12 too.

Healthy drinks for teenagers

Water is the healthiest drink for your child. It’s also the cheapest. Most tap water
is fortified with fluoride for strong teeth too.

Reduced-fat milk is also a good drink option for teenagers. It’s rich in calcium, which
is good for bone development.

Foods and drinks to limit

Encourage your child to limit the amount of ‘sometimes’ food they eat. This means
your child will have more room for healthy, everyday foods.

‘Sometimes’ foods include fast food, takeaway and junk food like hot chips,
potato chips, dim sims, pies, burgers, and takeaway pizza. They also include cakes,
chocolate, lollies, biscuits, doughnuts and pastries.
These foods can be high in salt, saturated fat and sugar, and low in fibre. If
teenagers regularly eat these foods, it can increase their risk of teenage overweight
and obesity and other health conditions like type-2 diabetes.

Too many sweet drinks can lead to unhealthy weight gain, obesity and tooth decay.
These drinks fill the child up and can make them less hungry for healthy meals.

Foods and drinks with caffeine aren’t recommended for older children and
teenagers because caffeine can affect how much calcium the body can absorb.
Caffeine is also a stimulant, which means it gives children artificial energy. Too much
caffeine can cause sleep problems as well as problems concentrating at school.

Foods and drinks with caffeine include coffee, tea, energy drinks and chocolate.

Healthy alternatives for snacks and desserts

Encourage the child to choose snacks from the healthy food groups. This can
include things like nuts, cheese, low-fat yoghurt and fresh fruit or vegetables – for
example, carrot and celery sticks, rice cakes or wholegrain crackers

The same goes for dessert at the end of a meal. Sliced fruit or yoghurt are healthy
options. If you want to serve something special, try homemade banana bread. Save
the seriously sweet stuff, like cakes and chocolate, for special occasions like
birthdays.

Daily dietary guidelines for children 13-18 years

Teenagers need a wide variety of healthy foods from the five food groups. How
much food teenagers need depends on body size and activity levels.
Teenagers aged 13-18 years should aim for 2 serves of fruit; 5-5½ serves of vegies;
3½ serves of dairy; 7 serves of grains; and 2½ serves of lean meats, nuts and
legumes.
Teens need lots of water – the cheapest, healthiest and most thirst-quenching
drink. They need more water on hot or humid days and if they sweat a lot. Avoid
soft drinks, fruit juices, flavoured milk and water, sports drinks, energy drinks, tea
and coffee. Children under 18 years shouldn’t drink alcohol.

Food groups: daily serves of fruit, vegetables, cereals and

grains
Fruit: 1 serve = 1 medium apple, banana, orange or pear; or 2 small plums, kiwi
fruits or apricots; or 1 cup diced or canned fruit (no added sugar). Offer 2 serves a
day.
Vegetables: 1 serve = ½ a medium potato (or sweet potato or corn); or ½ cup
cooked vegies (broccoli, spinach, carrots, pumpkin); or 1 cup green leafy or raw
salad vegies; or ½ cup cooked, dried or canned beans, legumes or lentils. Offer 5-5½
serves a day.
Cereal and grains: 1 serve = 1 slice of bread; or ½ cup cooked rice, pasta, noodles,
quinoa or polenta; or ½ cup porridge; or ⅔ cup wheat cereal flakes; or ¼ cup muesli;
or 1 crumpet or small English muffin. Offer 7 serves a day. Wholegrain is best.

Food groups: daily serves of dairy, protein and healthy

fats
Dairy: 1 serve = 1 cup (250 ml) milk; or 1 cup dairy alternative like soy or rice milk
with at least 100 mg of added calcium per 100 ml; or 2 slices cheese; or ¾ cup (200
gm) yoghurt; or ½ cup ricotta cheese. Choose mostly reduced-fat dairy. Offer 3½
serves a day.
Meat, fish, poultry, eggs, nuts, legumes: 1 serve = 65 gm cooked lean beef, lamb,
veal or pork (weekly max. 455 gm); 80 gm cooked lean chicken or turkey; or 100 gm
cooked fish fillet; or 170 gm cooked tofu; or 2 large eggs; or 1 cup cooked lentils,
chickpeas or canned beans; or 30 gm (1½ tablespoons) peanuts, almonds or
sunflower seeds. Offer 2½ serves a day.
Healthy fats: you can include 2 serves of unsaturated fat in cooking, baking,
spreads or dressings. 1 serve = 1-2 teaspoons (5-10 gm) of oil like olive, canola and
rice bran oil or margarine made from these oils; 1-2 teaspoons (5-10 gm) of nut
pastes and spreads; or 1 tablespoon (20 gm) of avocado.

Avoid ‘sometimes’ foods like cakes, biscuits, chips, lollies and fried and takeaway
foods. These can be high in saturated fat, sugar and salt.

Foods rich in iron include:

 beef, pork, poultry, and seafood.
 tofu.
 dried beans and peas.
 dried fruits.
 leafy dark green vegetables.
 iron-fortified breakfast cereals and breads.