Nutrition In Adolescence Flashcards
(18 cards)
Why is adolescence a critical period for nutrition?
It is a time of nutritional vulnerability and a chance to educate for a healthy adult lifestyle.
What factors influence adolescents’ food choices?
Peer influence, media, dieting trends, alcohol use, and increased independence.
How long does the adolescent growth spurt typically last?
About 4–5 years, earlier in females than males.
What groups of adolescents are at risk of inadequate energy intake?
Teens who diet, use alcohol or drugs, or have chronic health conditions.
What are common protein issues in adolescent diets?
Protein quantity is usually sufficient, but quality may be poor due to reliance on processed meats and dairy.
How can inadequate protein affect adolescents?
It can cause delayed growth and loss of lean body mass.
What carbohydrate issues are common in adolescence?
High intake of refined carbs and low fiber intake, which can contribute to acne.
Which foods support good gut health and carbohydrate nutrition in teens?
Whole grains, sourdough bread, sprouts, fresh fruits, and vegetables.
What percentage of total calories should fat intake be during adolescence?
30–35% of total caloric intake.
Why are essential fatty acids important during adolescence?
They support sex hormone production and skin, hair, and nail health.
What are good sources of healthy fats for teens?
Nuts, seeds, oily fish, avocado, olives, and olive oil.
Why is calcium intake critical during adolescence?
It supports peak bone mass development, protecting against osteoporosis later in life.
What lifestyle habits support calcium absorption and bone health in teens?
Daily exercise and avoiding fizzy drinks, caffeine, alcohol, and fast food.
Why do iron needs increase during adolescence?
Due to increased blood volume and menstruation in females.
How can iron absorption be enhanced?
By eating vitamin C-rich foods with non-heme iron sources.
What other micronutrients are important for adolescent growth?
Zinc, B vitamins, selenium, and protein.
How can digestion and nutrient absorption be supported in teens?
Eating a diet rich in prebiotics and limiting refined carbohydrates; avoiding caffeine.
What are some tips to support healthy nutrition habits in adolescence?
Encourage healthy eating despite peer pressure, promote physical activity, teach cooking skills, and maintain supportive contact.
