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IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE ADOLESCENT FRIENDLY SCHOOL INITIATIVE IAP VISION 2007 Nutrition & Physical Activity Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE Nutrition: Why should you care ? Happiness is nothing more than good health and a bad memory. Albert Schweitzer Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE Healthy Diet: Why is it important in this age ? Deposition of muscles in boys You gain 25% of (50%) adult height, 50% of adult weight and Deposition of fat in girls 40% of adult bone Preparation for future healthy mother and father mass during adolescence. Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE Healthy Diet: How does it prevent diseases ? Obesity/under-nutrition Hypertension/heart disease Type-2 Diabetes Mellitus Osteoporosis/Dental caries Anemia Vitamins and Mineral deficiencies Cancer Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE Healthy Diet: 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. Adolescent Friendly School Initiative IAP VISION 2007 Sweets, oils, fats ADOLESCENT FRIENDLY SCHOOL INITIATIVE Milk Meat Fruits Vegetables Cereals legumes, roots, tubers Adolescent Friendly School Initiative IAP VISION 2007 Healthy Diet: Food intake Carbohydrates ADOLESCENT FRIENDLY SCHOOL INITIATIVE 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. Adolescent Friendly School Initiative IAP VISION 2007 FATS CARBOHYDRATES ADOLESCENT FRIENDLY SCHOOL INITIATIVE Major and immediate source of energy. Complex carbohydrates recommended High-sugar foods not preferred. Grains, cereals, fresh fruits, vegetables Source of essential fatty acids. Unsaturated fat recommended. e.g. Corn, cottonseed, soybean, and sunflower oils contain about 50% polyunsaturated fat. Saturated fats increase cholesterol levels. 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. Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE Looks can be deceiving 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. Adolescent Friendly School Initiative IAP 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. 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. 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. Milk and its products, yogurts, cheese, paneer, banana. Adolescent Friendly School Initiative IAP 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. Adolescent Friendly School Initiative IAP 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 Don’t overeat Adolescent Friendly School Initiative IAP VISION 2007 Do healthy snacks exist ? Yes, and in plenty. ADOLESCENT FRIENDLY SCHOOL INITIATIVE 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 Adolescent Friendly School Initiative IAP VISION 2007 Why is Fast Food unhealthy ? High in calorie, fat, sodium and low in fiber which can cause ADOLESCENT FRIENDLY SCHOOL INITIATIVE 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. Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE The Middle Path: Making Junk food healthy 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 Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE Breakfast: Brain Food Improves performance in studies Improves physical activities Does not contribute to overweight Keeps you healthy 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 Adolescent Friendly School Initiative IAP VISION 2007 Why is it important ? ADOLESCENT FRIENDLY SCHOOL INITIATIVE PHYSICAL ACTIVITY: Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE PHYSICAL ACTIVITY: 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. Adolescent Friendly School Initiative IAP VISION 2007 PHYSICAL ACTIVITY: Importance ADOLESCENT FRIENDLY SCHOOL INITIATIVE This includes : Cardio-respiratory i.e. Heart & Lung fitness Muscle strength Endurance & flexibility Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE Television and Obesity 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 Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE PHYSICAL ACTIVITY: 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 Adolescent Friendly School Initiative IAP VISION 2007 ADOLESCENT FRIENDLY SCHOOL INITIATIVE Nutrition & Exercise: Myths × Girls don’t 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 Adolescent Friendly School Initiative IAP VISION 2007 Key points ADOLESCENT FRIENDLY SCHOOL INITIATIVE Proper Nutrition & Regular Physical Activity are very important for • Growth • Prevention of illness • Future health Adolescent Friendly School Initiative ADOLESCENT FRIENDLY SCHOOL INITIATIVE IAP VISION 2007 Adolescent Friendly School Initiative