Teen Nutrition

For all the right reasons!

The University of GeorgiaCooperative Extension Service

Why do most teens want to know more about nutrition?

Most are interested because

they want to look better they want to improve their

athletic performance they are concerned about

health

What do guys and girls want?

Guys usually want to gain muscle and get taller

Girls usually want to control their weight

For girls some addition of fat is natural

Need at least 17% body fat for normal periods

Diet is a four letter word Improve eating habits

and activity – but don’t starve or over exercise

Boys mature later

Growth spurt up to 2 years later than girls

Full muscle mass doesn’t develop until one year after full height achieved

Excess calories and protein won’t speed things up

Goal: A Healthy Weight

Steady weight gain if still growing or stable weight

Fit, not just thin Achieved with

– a good healthy variety of food

– physical activity most days of the week

So, what should a teen do?

Make every drink count

Cut the soft drinks and alcohol

Drink 3-4 cups of milk Drink at least 4 more

cups of water or juice (watch the juice – it has calories)

During a sports event

Drink at least 2 cups of water before event

Continue to drink 4 ounces every half hour

Cool, not cold, water is best

Replace two cups of fluid for every pound lost

Eat at least 5 servings of fruits and vegetables

Lots of vitamins and minerals with few calories

More fiber so you feel full

Portion size – palm of girl’s hand

Eat more whole grain breads and cereals

Won’t cause weight gain if don’t eat too much

Depending on body size, will need 6-11 servings

Portion size – the palm of a girl’s hand

Get enough protein but not too much

Get protein from lean meat, fish and poultry

Portion size – palm of girl’s hand

Protein also comes from dairy foods, dried beans and peas, peanut butter, nuts, seeds, soy foods

Watch the junk

Limit low nutrient foods with lots of fat, sugar and sodium

Make fast food a special occasion

– choose grilled or broiled meat, fish or poultry

– choose side salads, baked potatoes

– choose milk, water or juice

To summarize

Everyone grows at their own rate

Diet is a 4-letter word The goal is being fit at a

healthy weight Drink enough of the right

kind of fluids

Eat at least 5 servings of fruits and vegetables

Eat more whole grain breads and cereals

Don’t overeat protein Watch the junk

Developed By

Connie Crawley, MS, RD, LD

The University of Georgia Extension Service Nutrition and Health Specialist