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Ruth Charles,Dietitian.INDI Member 190.07/10/13Nutritional needs of third levelstudents

StageKey drivers for nutritionNutrition related issuesKey nutrientsTeen14-18Growth spurtPubertyMenstruationBone HealthFad dietsImbalanceDrugs and alcoholRole models /-Calorie qualityIronCalcium andVitamin DAdult 18Weight:heightWaist circumferencePregnancy & lactationPhysical activityOverweightMetabolic SyndromeIrritable bowel syndromeCancerStrokeCoronary Heart DiseaseCalorie qualityFolic acidCalcium andVitamin Dwww.nutrikids.ie

Nutrient requirements Irelandwww.nutrikids.ie

www.nutrikids.ie

Exercise, why bother? Mood. Heart, lung, muscle, bone health Manage stress. Reduced risk of developingdiabetes, high blood pressure,heart disease and cancer. Reduced body fat and healthyweight.Aim 30-60 minutes 5 days a weekwww.nutrikids.ie

Eating disorder or Disorderedeating? Psychiatric basis Behaviouralwww.nutrikids.ie

Stimulants Coffee and caffeine containing products. Drugs– alertness and energy.– Stimulants: palpatations and sleep– Diuretic-fluid losswww.nutrikids.ie

Alcohol1SD 70caloriesLow risk weekly guidelines for adults are:up to 14 standard drinks (980 kcals)in a week for women, andup to 21 standard drinks (1470kcals) in a week for men.www.nutrikids.ie

Heart Healthwww.nutrikids.ie

www.nutrikids.ie

“omega” fatsCannot be made by the bodyMust be eaten: omega 3 & 6Reduced risk of coronary heart disease:Reduce the stickiness of bloodThin the bloodProtect blood vessel wallsReduce TriglyceridesReduce InflammationMaintain healthy bone jointswww.nutrikids.ie

www.nutrikids.ie

Study & Exams The brain- one of the smallest organs-uses up to20% our daily energy Steady supply of glucose as energy to the brain concentration during both your study andexams Skipping breakfast loss of recall andconcentration High fibre “good carbs” slow steady releaseblood glucosewww.nutrikids.ie

Smart prep Some form of exercise every day will helprelaxation and concentration. 8 hours sleep hydrationwww.nutrikids.ie

Am I drinking enough?Water is the best,then milk.8 cups a dayJuice or diluteddrinks with mealswww.nutrikids.ie

www.nutrikids.ie

www.nutrikids.ie

www.nutrikids.ie

www.nutrikids.ie

Basic skills: 1-square-meals.htmlwww.nutrikids.ie

Basic skills:Shoppingwww.nutrikids.ie

Menu planning basics BreakfastMilk & diary: calciumPulses: ironOily fish: frozen, tinned in water: Vitamin D,omega fats Fruit and veg: multicoloured, frozen smoothiemixes, tomato: Antioxidants, Vitamins, Fibre Fluids: waterwww.nutrikids.ie

www.nutrikids.ie . Smart prep Some form of exercise every day will help relaxation and concentration. 8 hours sleep hydration www.nutrikids.ie . Am I drinking enough? Water is the best, then milk. 8 cups a day Juice or diluted drinks with meals www.nutrikids.ie . www.nutrikids.ie .