ADVANCED DIPLOMA IN PRINCIPLES OF NUTRITION

@ShawPhotoTomCourse Educators: Thomas Woods, William Eames

BY AMANDA BRODERICK BSc ANutR

BSC HONS Sports Biomedicine and Nutrition

BY AMANDA BRODERICK LESSON: 2

Course Educator:

Amanda Broderick Course Educator

B.A. (Hons.)

Semester 1: Nutrition through the LifecycleLesson 3

@ShawNutritionA amandabroderick@shawacademy.com

Nutrition for Teenagers

Lesson 3 Learning Outcomes

Teenager nutrition

Problems that occur for teenagers

Sports nutrition

Case study

Use the case study answer for practical 3

Body image

Children and teens need to feel happy about their body shape and size and to learn that there is more to their bodies than just how they look

Promoting A Positive Body Image

Focus on Health

Children learn from parent’s behaviour. Avoid negative comments.

Put focus on health rather than weight Don’t be afraid to ask your child about their

weight if they do need to lose weight Encourage child to be happy with their body Focus on what the body can do- run, jump, dance

etc. Compliment children Let them know there is more to a person than just

how they look Make healthy eating a normal part of family life

Promoting A Positive Body Image

Teach children that images in magazines are re-touched and unrealistic

Highlight the benefits of healthy eating Try not to ban “treat foods”- have in

moderation Encourage child to become involved in

activities Be sensitive to body changes that occur with

puberty Avoid unhelpful comments such as “puppy fat” Involve children in food choice, preparation and

cooking Be a good role model- be happy with your body

Promoting A Positive Body Image

From 2003 to 2004 approx.

17.4% of teens between the ages of 12 and 19 were

overweight

Cutting out food groups can be detrimental to

growth and health

Overweight and obese teens at

risk for developing type 2

diabetes, heart disease

Desires to lose weight can result in the use of laxatives, diet-pills or self-induced vomiting

Many teens turn to unhealthy dieting methods to lose weight- eating

healthily and exercise are the answer

Unhealthy dieting can cause weight gain as usually a cycle of eating very little then

over-eating +/binge eating

Nutritional Considerations

Not concerned overly about health at this point in life

Body shape Body image Parental control Age Gender Media influences Peer pressure Personal issues during puberty Dieting Food knowledge Aware of taste and health, content of the food

was the main decider of food Focused on low calories and low fat percentage

Factors Affecting Adolescent Food Choice

Partaking in sports which encourage weight

restriction

Vegetarian diets- unbalanced- to lose weight

Eating disorders

Restriction

Vomiting

Over exercising

Diet pill use

Inappropriate use of prescribed stimulants or

insulin

Nicotine use

Voluntary dehydration- fluid restriction,

spitting, use of laxatives and diuretics, rubber

suits, steam baths, saunas

May affect growth

Impair athletic

performance

Increase injury risk

Delayed physical

maturation

Oligomenorrhea and

amenorrhea

Develop eating disorders

Increase in infectious

diseases

Depression

Changes in the

cardiovascular, endocrine

systems

Inappropriate Slimming

Causative Factors

Protein- rapid growth, increased demands

Energy- Boys have higher energy and protein requirements than girls

Poor bone development- stunted growth

Increased demand for niacin and B6 in 15-18 year olds

Minerals: Calcium and phosphorous: good intakes required to

achieve peak bone mass 70-80% of peak bone mass is determined by genetic

factors but that still leave 20-30% room for diet and exercise to positively improve bone mass

Iron- teenage girls at risk for anaemia

Nutritional Considerations

Rising obesity rates Too much sugar and fat Not enough fibre Too much salt Not reaching requirements of micronutrients Snacking on crisps, chips every day Poor consumption of fruit and veg Not drinking enough milk High rates of dieting Vegetarians often not substituting meat with vegetarian

alternatives for iron Skipping breakfast Boys tend to eat more than girls and so usually have

better nutritional status Lots of snacking and grazing

Current Trends

A dynamic period of development marked by rapid

changes in body size, shape and composition

Usually occurs at 11years in girls and 13 years in boys

On average girls do enter and complete each stage of

puberty earlier than do boys

Timing and tempo varies among all even if healthy

Pubertal maturation status is based on the development

of breasts and pubic hair in girls and of pubic hair and

genitals in boys

Excessive physical activity during childhood and

adolescence may negatively affect growth and

adolescent development

Puberty

Sports that emphasise strict weight control and high

energy output are of particular concern for growth

disorders

Adolescent growth spurt- as puberty approaches,

growth velocity slows to a nadir (preadolescent dip)

before its sudden acceleration during mid-puberty

Girls average a peak height velocity of 9cm/year at

age 12 and a total gain in height of 25cm during

pubertal growth period

Boys on average-peak height velocity of 10.3

cm/year at 14 and gain 28cm in height

The longer duration of pre-pubertal growth in boys,

combined with a greater peak height velocity, results

in an average adult height difference of 13 cm

between men and women.

Puberty and Growth

50% of adult body weight is gained during adolescence

boys, peak weight velocity occurs at about the same time as peak height velocity and averages 9 kg/y

girls, peak weight gain lags behind peak height velocity, reaches 8.3 kg/y at ≈12.5 y of age

Boys- testosterone causes: increase in growth of bone and muscle Loss of fat Adult males have 150% of the lean body mass of females Adult males have twice the number of muscle cells than females

Androgens and oestrogen promote deposition of bone mineral >90% of peak skeletal mass is present by age 18 y in adolescents who have undergone

normal pubertal development

Puberty and Weight Gain

Increased strength

Familial short stature Constitutional delay of growth Poor nutrition Self inflicted energy restriction Malnutrition can result in osteopenia, anaemia

and syndromes related to deficiencies of vitamins, minerals, essential fatty acids and amino acids and trace elements

Undernutrition is associated with later age at menarche

Moderate degree of obesity is associated with early sexual maturation

Inappropriate slimming may affect growth Bowel disorders-malabsorption- delayed growth

Nutrition Affecting Growth

Alcohol and Teens

Research shows that the earlier a child starts drinking, the higher their chances of developing alcohol abuse or dependence in their teenage years and adult life –children who drink before the age of 15 are most susceptible to alcohol misuse in later life

Almost 65,000 young people every year need treatment in hospital A&E departments because of alcohol

UK teenagers are amongst those most likely in Europe to report frequently drinking heavily, being intoxicated and experiencing adverse effects from their drinking

56% of parents think it’s inevitable that most children will drink before the age of 16

Research shows that 1 in 6 children drink as they are bored- encourage them to take up a hobby

The Facts

Liver damage

Brain development

Drinking in later life

Short-term risks

Vulnerability

Unprotected sex

Alcohol poisoning

Appearance

Alcohol and Health risks

8-10 years: awareness- usually children’s perceptions are negative at this stage. They start to take notice of when people are drinking around them. Explain alcohol is only for adults and that there is a sociable side to alcohol and if you drink too much there can be bad consequences for your health and safety

9-12 years: becoming more cautious about alcohol and may start to ask questions like: what does it taste like?

What To Say and When??

11-14- experimentation: could be offered drinks by a friend or might seek to try it themselves. They may ask can I sleep at a friend’s house when parents are away? Talk to them about peer pressure and help your child think of ways to deal with any pressure they might feel to drink. Discuss the rules about drinking and agree consequences should they break these.

13-17 years: Many will have had a number of alcoholic drinks and tested their limits- so might consider themselves an experienced drinker. They may ask you to buy them alcohol. Make sure that they are aware of the risks and give them tips to help them stay safe. If they are going out, find out who they are with and what they are planning to do. Agree with them that if they ever get into a situation involving alcohol where they feel uncomfortable, they can call and get picked up.

What To Say and When??

What counts: Play

Games

Sports

Transportation

Recreation

Physical Education

Planned exercise

Why is it

important? Improve

cardiorespiratory

and muscular fitness

Build strong bones

Reduced anxiety

and depression

Improve

cardiovascular and

metabolic health

biomarkers

How much? At least 60 minutes

moderate to vigorous

intensity activity/day

>60 minutes/day leads

to greater health

benefits

Most should be

aerobic (moderate

activity). Include

vigorous activity 3

times/week

Children

aged 5-17

Recommended Levels Of Physical Activity For Health

Sports nutrition for Adolescents

Nutrient Calories/gram

Carbohydrates 4

Protein 4

Fat 9

Alcohol 7

Fuel your muscles with the energy you need to exercise

Sources of energy:

Sources of Energy

Importance of Carbohydrates

Stored energy is in the form of carbohydrates and fat

Carbohydrates are stored as glycogen in muscles and liver

When muscles run low on glycogen during exercise you can feel fatigued

Glycogen stores can get depleted during 2 to 3 hours of moderate aerobic exercise or 15-30 minutes of high intensity exercise

Liver “bank account” of sugar- helps maintain normal

blood glucose levels When glucose sources run low- body and brain feel

fatigued

Stored Energy

Fat is stored in: adipose tissue and intramuscular

Adipose tissue- muscle fuel- 70,000+ stored calories

Intramuscularly- 1,500calories stored within muscle cells

Body can’t burn fats as fast as carbohydrates

Carbohydrates- limiting factor that determines how long you can exercise

Storage Fat

Optimise muscle and liver glycogen stores

with a carbohydrate based diet

Most of us already eat too much protein Needs easily met via healthy balanced diet Eat protein regularly throughout day High protein foods- red meat, chicken, fish,

eggs, cheese, milk, yoghurts, nuts and pulses

Protein

Growth and Repair of body cells

Population protein requirement g/kg/day

Normal activity levels 0.75-1

Elite male endurance athletes 1.6

Moderate-intensity endurance athletes (exercising 4-5

times a week for 45-60mins)

1.2

Recreational endurance athletes (exercising 4-5 times

per week for 30 min)

0.8-1

Football/team sports 1.4-1.7

Strength/ power athletes 1.5-1.7

Female athletes Approx. 15% less than males

Sources of Protein

Food Protein (gs)

1 slice turkey/ ham/ chicken 7g

1 natural yoghurt (125ml pot) 6

Small tin tuna (100g) 19

2 low fat fruit yoghurts (125ml) 11g

1 egg 7

40g peanuts 10

500ml Lucozade recovery 18

Research suggests

protein after a

heavy/strenuous

training session is

beneficial

Work it out:

My weight

is:….kg

My Protein

requirements

are …..g

0.2g/kg

body

weight

Post Training Protein

Strength training is essential to stimulate muscle growth

Adequate protein- pre- and post- exercise is important

Extra calories- from carbohydrates- provides energy for exercises

Frequent eating- regular supply of nutrients to muscles

Muscle Growth

Carbohydrates are essential for rapid recovery after glycogen-depleting exercise

Muscles most receptive to replacing depleted glycogen stores within 6 hours after exercising

Recovery Programme- 1.0-1.5g/kg carbohydrates

As soon as tolerable Within 1st hour (ideally 0-30minutes)

post-exercise

At next meal 1-2 hours post- exercise

Snacks Every 2 hours for 6 hours

Protein should also be consumed for muscle repair and to reduce muscle soreness and to enhance recovery

Aim for 0.2-0.4g protein/kg

Diet for Recovery

Carbs (grams) Protein

500ml of Chocolate Milk 60 20

1 banana and 2 boiled eggs 31 12

2 slices wholegrain toast & 1.5 tbsp. peanut butter 32 12

120g quinoa and 60g of chicken 55 17

Smoothie: 500ml milk, 100g mixed berries, 1 tbsp. honey 52 17

Post-Workout Snacks

Be responsible and plan ahead!

CARBOHYDRATES FOUNDATION of

meal (50% of calories)

6-10g/kg body weight

PROTEIN

ACCOMPANIMENT- 1-1.5g/kg body weight

FAT

Some healthy fat at each meal-25% of total

calories

( 50-80g/day)

Building a Sport’s Diet

1) Carbohydrates- choose 6-12 servings. Base EACH meal on carbohydrates- choose wholegrain at least 50% of the time

2) Fruit and vegetables- 5 + servings- packed with vitamins, minerals and phytochemicals, serve at each meal- variety is key

3) Calcium rich foods- 3-4 servings daily- choose low fat dairy or non- dairy sources e.g. soy products, calcium enriched juice, green leafy veg

4) Protein rich foods- eat at every meal but don’t over consume protein foods. Choose a variety of sources

Planning a Sport’s Diet

Practical Advice

1. Aim for 3 regular meals daily

2. Don’t forget regular snacks- totalling 6-7 meals/day

3. Eating must be CONSISTENT

4. Keep meals varied to avoid becoming bored

5. Increase portion sizes

6. Aim to consume 500-1000 calories extra EVERY day

7. Consume calorie- boosting fluids

8. Choose calorie dense foods

9. Do strengthening exercises

Gaining Weight Healthily

Simple steps

Calorie Dense Foods

Food/drink Kcal per 50g/50ml

Avocado (average weight 200g) 80

Milk, full fat 30.5

Coconut milk 115

Peanut butter 294

Honey 152

Almonds 288

Chicken thigh 115

Quinoa 184

Olive oil (average serving 15ml) 442

Porridge 187.5

Tip for success:

Eat a satisfying breakfast and lunch- have a lighter dinner Gives you energy for exercising Provides more control over food at night

Breakfast/Snack Lunch/Snack Dinner/Snack

Men 700-800 700-800 700-800

Women 500-600 500-600 500-600

How to Lose Weight and Have Energy

Watch Your Fat Intake

Do not eliminate dietary fat completely

Target 20-30% of your calories from fat

This is 40-50g fat for athletes on an 1,800 calorie reducing diet

Choose Good Fats

Fat is still important in the diet

Generally it is easier to achieve calorie control via a balanced diet

Carbohydrates are excellent foods to fuel exercise whilst also still low in fat and calories

Choose your foods

wisely

Calorie Control with a Balanced Diet

Be Realistic with Weight Loss Goals

1. Oatcakes and small tin of tuna

2. Fruit salad and a tub of natural yoghurt

3. Half a frozen banana dipped in 2 squares of

melted dark chocolate

4. Wholegrain sandwich with lean meat and salad

on it

5. ½ cup natural yogurt with a dash of cinnamon

and 1 teaspoon of honey

6. A homemade cereal bar

7. Sliced apple with nut butter spread

8. 10 carrot batons and 2 tablespoons of hummus

Healthy Snack Options

Katie is a 15 year old elite-level gymnast.

She is concerned about her weight as she

recently gained 2kg in weight which will

affect her athletic performance.

She is weighing herself every morning

Skipping breakfast

Ends up snacking on junk food

Starving in the evening and eats huge

portions

What would you advise her??

Case Study

Over nutrition is a global problem in developing

and developed countries

Obesity is on the rise most alarmingly in children

Obesity is a common cause of developing Type

2 Diabetes and CVD

A healthy diet, exercise and maintaining a

healthy weight can help to prevent and treat

obesity and its comorbidities.

In Conclusion

Try attend all of the sessions live and see your knowledge grow

Assignment 2 will be uploaded on Friday

Lesson 3 will cover Nutrition for Teenagers

Recordings are uploaded within 24 hours of the completion of each live session

Further reading links are available if you wish to learn more

Next Steps

Further Learning

To expand upon the subjects covered in todays lesson:

• Basic nutrition- Diploma in Nutrition

• Weight loss- Ultimate weight Loss Programme

• Sports Nutrition- Diploma in Sports Nutriton

Advanced Course Resources

• Free Short Videos• Topical Items that Pop Up Frequently• Easy way of communicating that free content is

available without spamming you!!!!

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