Teen Diet and Nutrition

Teen Diet and Nutrition Nutrition is important for everyone. The bottom line is, nutrition provides our bodies with energy to function. Nutrition makes major parts of the human body function and work properly, such as the brain and muscles. Nutrition also helps the body be more coordinated. Good nutrition contributes to everything that human beings do; the human body cannot function without it, and would not run well without good nutrition. Nutrition is vital for everyone but it is especially crucial for teenagers. Nutrition is especially important for teenagers because the teenage years are a critical growth period for boys and girls as they are becoming more adult like. During the teenage years, the person’s body is growing significantly and changing. The body change in many aspects and the spectrum of changes are large. From bone growth to hormonal changes the body changes in many ways. Good nutrition can help teenagers in two major aspects: Achieve optimal growth and reduce the risk of developing chronic disease such as diabetes, osteoporosis and cardiovascular diseases.

Developing Healthy Dietary Patterns Most Teenagers know they should eat healthy yet when it comes down to implementing this knowledge there is no action. Many teens do not know where to begin or how much of what types of food they should consume. Health Canada is the federal government of Canada that is responsible for helping Canadian citizens maintain and improve their health. In order to carry this out and make information accessible to many people, Health Canada created The Canadian Food Guide. Canada’s Food Guide defines healthy eating and helps Canadians consume the healthy components of food that is best for the body. The Food Guide translates the science of nutrition and health into healthy eating patterns. By following Canada’s Food Guide, people will be able to meet their nutritional needs and reduce the risk of obesity and other health conditions such as type 2 diabetes, heart disease, certain types of cancer and osteoporosis. By following the Food Guide many will obtain knowledge of good nutrition to feed and fuel their bodies and help them cross the bridge from knowledge to action. The guide indicates what amount of food people need and what type of food is needed in order to obtain the nutrients that the human body needs to function efficiently. The guide describes how many food guide servings you need from each of the four groups on a daily basis. The four food groups are vegetables and fruits, grain products, milk and milk alternatives and lastly meat and meat alternatives.

Having the amount and type of food recommended and following the tips in Canada’s Food Guide will help:  Meet your need for vitamins, minerals and other nutrients  Reduce the risk of obesity and other health conditions/diseases  Contribute to your overall well-being, health and vitality The Canadian Food Guide is broken up into six categories’ and within each category is the recommended amount and type of food needed for optimal health. Bread, Cereal, Rice and Pasta 6-11 servings These foods are a part of the grain product group. They provide complex carbohydrates, which are important sources of energy; these foods also provide vitamin B, minerals and fiber. Fruits 3 servings Fruits are rich sources of vitamins, most commonly vitamin C. They are also low in fat and calories. To receive the most amounts of nutrients from fruits it is best to avoid processed fruit with heavy syrups and sugar-sweetened juices. The best choice to obtain the maximum amount of nutrients is to select fresh fruits and fruit juices and frozen, canned or dried fruits. Vegetables 3-5 servings Vegetables provide vitamins (especially A and C) and are excellent sources of fiber and they are naturally low in fat. To obtain the maximum amount of nutrients, it is best to select dark leafy greens, deep-yellow or orange vegetables and starchy vegetables like patties and yams. Milk, Yogurt, and Cheese 2-4 servings Milk, yogurt and cheese are a part of the milk and alternatives group. Milk products are the richest sources of calcium and they also provide proteins and vitamins B12.

Meat, Dry Beans, Eggs and Nuts 2-3 servings Meats, beans, eggs and nuts are a part of the meat and alternative group. Animals (meat) are the main sources of proteins, iron, zinc and vitamin B. Beans, nuts, and seeds are an alternative to obtaining proteins, iron, zinc and vitamin B without the consumption of meats. Tofu (made from soybeans) and white beans also supply calcium. Some seeds, like almonds, are good sources of vitamin E. Fats, Oils and Sweets It is recommend to use fats, oils and sweets sparingly. These foods provide calories, but little other nutritional benefits. Exceptions are vegetable oil, which is a rich source of vitamin E and molasses, is an excellent source of iron. Following the Canadian Food Guide can have many benefits such as:     Overall better health More Energy Lower risk of disease Body becomes stronger (example: stronger muscles and bones)

Nutrition for Teens Good nutrition can stabilize a teenager’s energy, sharpen their minds and even help even out their moods. However, eating healthy can be tough. Many adults find it difficult to eating healthy and consuming good nutrition difficult and it can be even more challenging for a teenager. After all, many teens are busier with things such as education (schooling), part-time jobs and various other activities such as sports. Eating well-balanced and healthy meals is not always high on the priority list. For many teens nutrition consists of what can be eaten quickly or in the car, shuttling from various activities. Often time’s teenagers will go for meals, snacks, or food that will quickly satisfy their hunger and provide a quick amount of energy. The problem with this however is that these kinds of food most of the time provide little nutritional benefits and although they provide energy, the energy does not last long. This can cause ill effects on the body. While the effects many not show up now, eventually poor eating patterns will catch up with the person. In fact, many teens show the effects of poor eating patterns now, even though they may not know it.

The Effects of Poor Teen Nutrition Between the ages 13 to 19, teenagers grow rapidly and have some special nutritional needs. This means that specific nutrients are especially important during the teenage years. Health Canada places emphasis on the fact that teens should be following the guidelines outlined in the Canadian Food Guide. For example, the Canadian Food Guide outlines the kinds of food a person should be consuming in order to receive a good amount of iron and calcium. Iron and calcium are extremely important because these nutrients play a role in teen development. Lack of iron can lead to anemia and sluggish (lacking energy, alertness) feeling throughout the day. This negatively affects alertness at school, work and even during other activities such as sports. Calcium is important as well especially for future health. The teen years are ideal for building bone mass with the help of calcium. Brittle bones can cause problems in the future such as osteoporosis and other health problems that result from lack of calcium during the teenage years. The effects of regularly consuming junk food such as fast foods, chips, soda etc. are the following:      Increased risk of heart disease Risk of becoming obese now or later on in life Some cancers that are related to excess fat and sugar intake Greater chance of diabetes later in life Increased tendency towards hypertension (high blood pressure)

Sources of Nutrients There are many sources of proper nutrients available to teenagers. Abundant amount of information is available through the Internet, magazines and television. A large amount of these proper nutrients can be found through the Canadian Food Guide. For instance, eating fruits and vegetables are an excellent source of vitamins and minerals. Dairy products are an excellent source of calcium and dark green vegetables are good sources of iron including certain meats. All of these are listed on the Food Guide along with the amount and type of food for an adequate amount of nutrition.

The issue however lies in the fact that many teenagers do not pay much attention to the Canadian Food Guide. Many teenagers are missing nutrients needed for optimal health and opportunity for their bodies to perform to the best of their abilities. The Experiment The purpose of this experiment was to determine whether the teenagers/students attending the high school Kings Christian Collegiate have good dietary patterns and follow the recommended food intake of the Food Guide. Materials The materials used to conduct this experiment were surveys with a series of questions asking the person what their dietary patterns were. Listed below is the survey used in conducting the experiment. Diet, Nutrition and Eating Behaviour Survey 1. Are you male or female? Yes No

2. Your meals are usually?    Home-cooked with protein, vegetables and grain products Take-out Microwave Meal

3. How often do you eat fruits and vegetables?     Regularly Occasionally Hardly Not at all/never

4. How often do you eat whole grain products?    On a daily basis Occasionally Hardly

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Not at all/never

5. How often do you consume meat?     Everyday Occasionally Hardly Never

6. Of the meat that you do consume is it mostly:    Red Meat (Beef) Lean Meat (Chicken) Fish

7. Do you often consume meat alternatives (beans, tofu, eggs etc.)? Yes No

8. How often do you have milk or milk products?     Daily Weekly Occasionally Never

9. Out of the 4 Canadian Food Groups what do you mostly consume?     Meat/meat alternatives Vegetables and Fruits Grain Products Milk/Milk Products

10. Do you often eat salty food? Yes No

11. Do you often consume oily or sweet food? Yes No

12. How many servings of calcium rich food do you consume? (Milk, yogurt, cheese, and calcium fortified juices or cereals)      Hardly or Occasionally 1 serving 2 to 3 servings 3 to 4 servings Never

13. Do you often consume rich in Iron? (Legumes/beans, vegetables such as spinach, kale, or collards) Yes No

14. Do you regularly skip meals? Yes No

15. If you regularly skip meals the meal you tend to skip the most is:    Breakfast Lunch Dinner

16. When you/ if you regularly skip meals do you tend to feel more hungry and feel as though you lack energy? Yes No

17. Do you often consume snacks throughout the day? Yes No

18. What do you snacks mostly consist of? (Write answer in the blank space provided)

Methodology The findings were obtained through the surveys. In ordering the proposals, surveys were handed out to 50 students. It was then split up into males and females and female students filled out 25 surveys and male students filled out 25 surveys. Safety In order to ensure safety of those involved in the experiment the survey was conducted on school ground during school hours. The survey was not taken outside of the school premises and only those attending the high school Kings Christian Collegiate participated in the experiment.

Observations Surveys regarding diet, nutrition and eating patterns were commissioned to fifty students that attend Kings Christian Collegiate. Of the fifty surveys that were handed out to the participants it was separated into male and female. Twenty-five females completed a set of surveys and twenty-five males completed a set of surveys. The results were examined and the results obtained showed that 16 out of 25 males were following the recommended food intake of the Canadian Food Guide and 19 out of 25 females were exhibited good dietary patterns and were following the recommended food intake outlined by the Canadian Food Guide. Number of Surveys Issued 25 Gender: Male 16 males exhibit dietary patterns Gender: Female good 19 females exhibit good dietary patterns

Analysis Sources of Error The possible sources of error lie in the vary survey given to participants. The findings obtained were considered and in examining the results, it was acknowledged that the results could be inaccurate. It is highly possible that some of the students participating in the experiment could have been dishonest about their answers while completing the survey. Discussion The results obtained from the female students that had participated in the experiment indicate that the percentage of the female student body at Kings Christian Collegiate is health conscious. Seventy-six percent of the females that participated in the experiment exhibited eating patterns that followed the tips outlined in the Canadian Food Guide. The results obtained from the male students that had participated in the experiment indicated that the percentage of the male student body attending Kings

Christian Collegiate is less health conscious than the females attending the school. Sixtyfour percent of the males that had participated in the experiment did not follow eating patterns that followed the tips outlined in the Canadian Food Guide. These results show that in general the females attending the school are healthier than the males. Of course it is taken into account that not every student attending the high school was surveyed while conducting the experiment. Of the people that were surveyed it was shown that females tended to consume more fruits (particularly as snacks) dairy and grain products. Males tended to consume more meat as a part of their meals during the week and less vegetables and fruits. Practical application

Taking this information it can be applied to already existing eating patterns. For example, the males tended to consume more meat on a weekly basis and less vegetables and fruits. Males can start the practice of consuming less meat on a daily basis and have it 2-3 times a week. Males can also incorporate more fruits and vegetables into their diets.