CALCIUM

• A mineral needed for healthy teeth, bones,

and other body tissues. It is the most
common mineral in the body. A deposit of
calcium in body tissues, such as breast
tissue, may be a sign of disease.
CALCIUM
• For bone development, you need extra
calcium. It is likewise needed for the
regulation of vital body functions, such as
blood clotting, heart muscle contraction and
relaxation, transmission of nerve impulse,
and activation of some enzymes.
 CALCIUM
• Adolescents, ages 10-18
have calcium
requirements of 1000
milligrams per day. You • More than 90% of
can get calcium from
dairy products, leafy bone density develops
vegetables, and tofu. It by the time you reach
is important to include 18 years old.
any of these foods in
your daily diet
IRON
• Iron is a mineral that is naturally present in many
foods, added to some food products, and available as
a dietary supplement. Iron is an essential component of
hemoglobin, an erythrocyte (red blood cell) protein that
transfers oxygen from the lungs to the tissues
• Iron is important for healthy brain development and
growth in children, and for the normal production
and function of various cells and hormones.
FUNCTION OF IRON
• Iron is an essential element for blood production.
About 70 percent of your body's iron is found in the
red blood cells of your blood called hemoglobin and in
muscle cells called myoglobin. Hemoglobin is
essential for transferring oxygen in your blood from
the lungs to the tissues.
• Iron is important in making red blood cells, which
carry oxygen around the body. A lack of iron can
lead to iron deficiency anemia.
5 FUNCTION OF IRON
• Iron helps oxygenate the blood. ...
• Iron helps convert blood sugar to energy. ...
• Iron boosts the immune system. ...
• Iron aids cognitive function. ...
• Iron supports healthy skin, hair and nails.
PROTEIN
• Proteins are the building blocks of life. Every cell in
the human body contains protein. The basic structure
of protein is a chain of amino acids. You need protein
in your diet to help your body repair cells and make
new ones.
• Proteins function as building blocks for bones,
muscles, cartilage, skin, and blood. They are also
building blocks for enzymes, hormones, and vitamins.
Proteins are one of three nutrients that provide calories
(the others are fat and carbohydrates).
 PROTEIN
• Teenage boys age 13-15,
need about 71 grams of
protein per day, while
teenage girls need about 63
grams per day. However, if
you are small or large for
your age, or very active, your
needs are different.
 CARBOHYDRATES
• What are carbohydrates? Carbohydrates, or
carbs, are sugar molecules. Along with proteins
and fats, carbohydrates are one of three main
nutrients found in foods and drinks. Your body
breaks down carbohydrates into glucose.
Glucose, or blood sugar, is the main source of
energy for your body's cells, tissues, and organs.
CARBOHYDRATES
• Carbohydrates are found in a wide array of both
healthy and unhealthy foods—bread, beans,
milk, popcorn, potatoes, cookies, spaghetti,
soft drinks, corn, and cherry pie. They also
come in a variety of forms. The most common
and abundant forms are sugars, fibers, and
starches.
CARBOHYDRATES
• The body demands more calories during
early adolescence than at any other time of
life. Boys require an average of 2,800
calories per day. Girls require an average
of 2,200 calories per day
FIBER
• Fiber is a type of carbohydrate that the body
can't digest. Though most carbohydrates are
broken down into sugar molecules called
glucose, fiber cannot be broken down into sugar
molecules, and instead it passes through the body
undigested.
• To stay healthy, you have to eat 20-35 grams of
fiber daily.
• Proper nutrition also
helps prevent diet-
related chronic
diseases in the future.
Nutritional Needs During Exercise
Nutritional Needs During Exercise
• Thiamin (vitamin B-1) helps the body generate energy
from nutrients. Also known as thiamine, thiamin is
necessary for the growth, development and function of
cells. Most people get enough thiamin from the food
they eat.
• Antioxidants, such as riboflavin, can fight free radicals
and may reduce or help prevent some of the damage
they cause. Riboflavin is also needed to help the body
change vitamin B6 and folate into forms it can use. It is
also important for growth and red blood cell production.
Nutritional Needs During Exercise
• Exercise can also increase your body’s need for
thiamine, riboflavin, and niacin. You need vitamins
for the released and use of energy when you are
exercising or doing activities. You can get these from
foods, such as meat, fish, beans, milk, cheese, poultry,
and eggs.
Nutritional Needs During Exercise
• Niacin is a B vitamin that's made and used by your
body to turn food into energy. It helps keep your
nervous system, digestive system and skin healthy.
Niacin (vitamin B-3) is often part of a daily
multivitamin, but most people get enough niacin from
the food they eat.
Teenagers or athletes who engage in vigorous
physical activities should take into
consideration certain dietary precautions to
ensure good health.
1. Drink enough water.
2. Eat foods rich in iron.
3. Eat foods rich in calcium.
4. Your daily diet should be selected carefully.
HEALTHFUL
EATING
GUIDELINES
GOOD NUTRITION
• Good nutrition is one of the keys to a healthy life. You can
improve your health by keeping a balanced diet. You
should eat foods that contain vitamins and minerals. This
includes fruits, vegetables, whole grains, dairy, and a source
of protein.
• People with healthy eating patterns live longer and are at
lower risk for serious health problems such as heart
disease, type 2 diabetes, and obesity. For people with
chronic diseases, healthy eating can help manage these
conditions and prevent complications.
GOOD NUTRITION
• Good nutrition is one of the keys to a healthy life. You can
improve your health by keeping a balanced diet. You
should eat foods that contain vitamins and minerals. This
includes fruits, vegetables, whole grains, dairy, and a source
of protein.
• People with healthy eating patterns live longer and are at
lower risk for serious health problems such as heart
disease, type 2 diabetes, and obesity. For people with
chronic diseases, healthy eating can help manage these
conditions and prevent complications.
Kilocalories or Calories
• This are units of heat that measure the energy used by
the body and the energy that foods supply to the body.
You need energy to fuel everything you do.
• Calories are a unit of energy, but in diet and
exercise, the term is used to mean kilocalories (kcal).
Learn the difference and what these terms mean.
Kilocalories or Calories

• Not all calories are

equal
NUTRIENTS
• Are substances in food that your body needs to
grow, repair itself, and supply you with energy.
• Nutrients are chemical compounds in food that
are used by the body to function properly and
maintain health. Examples include proteins,
fats, carbohydrates, vitamins, and minerals.
Source: National Institutes of Health, Office of
Dietary Supplements.
HEALTHY EATING
• Healthy eating is not about strict dietary limitations,
staying unrealistically thin, or depriving yourself of the
foods you love. Rather, its about feeling great, having
more energy, and stabilizing your mood.
• Eating healthy means following a healthy eating
pattern that includes a variety of nutritious foods
and drinks. It also means getting the number of
calories that's right for you (not eating too much or too
little).
HEALTHY
EATING TIPS:

1. Set
yourself
up for
success
2. Moderation is the Key
3. It’s not just what you eat, its how you eat
4. Fill up on colorful fruits and vegetables
• They are low in
calories and nutrient
dense, which means
they are packed with
vitamins, minerals,
antioxidants and
fibers.
5. Eat more healthy carbs and whole grains
6. Enjoy healthy fats & avoid unhealthy fats
6. Enjoy healthy fats & avoid unhealthy fats
7. Add calcium for the • Calcium is one of the
bone key nutrients that your
body needs in order to
stay strong and healthy.
7. Put protein in perspective
9. Limit sugar and salt
10. Bulk on fiber
• Eating foods high in
dietary fiber can help
you stay fit, lower your
risk for heart disease,
stroke, and diabetes,
and help you lose
weight.
 NUTRIOTIONAL NEEDS
It is important to eat healthy
diet through all life stages.
Adolescences is one of the
fastest growth periods in a
person’s life. The physical
changes during this stage affect
the body’s nutritional needs.
Changes in your lifestyle as an
adolescent may also affect your
food choices and eating habit.
 MAKING GOOD DECISION
IS A LIFE SKILL.
A good decision is one that is
made deliberately and
thoughtfully, considers and
includes all relevant factors, is
consistent with the individual's
philosophy and values, and can
be explained clearly to
significant others.