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Nutrients of the Adolescence

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Kayla Wrigley

on 22 August 2017

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Transcript of Nutrients of the Adolescence

Carbohydrates
45 to 60% of the diet needs to be of carbohydrates. So on average, the average adolescent needs to consume 1320g to 1680g of carbohydrates from vegetables, grains, breads, rice and oatmeal. Carbohydrates is the main energy source, and are required for brain function and operation of organs.
Dairy
Adolescents ages 13-19 years of age needs to consume 1 cup of milk (250mls) daily. However, the daily amount can be consumed by 2 slices of cheese (40g), 3/4 cups of yogurt (200g) or by 1/2 cup of ricotta (120g)
Protein
Adolescents between the ages of 13-19 needs to consume 45 to 60g of protein daily. This can be achieved by consuming beef, chicken, pork, eggs and dairy products.
Calcium
Adolescents needs 1200milligrams of calcium daily which can be acquired by consuming three to four servings of calcium rich foods, such as cooked kale, raw milk and cheese.
Dietary fats and oils
They make up no more than 30% of the diet and absorbs the fat-soluble vitamins A,D,E, and K. They can be naturally found in foods (like peanuts) or artificially added (like sunflower oil). This means that around 660g of the diet is made form dietary fats as fats is known as a back up source of energy.
Reasons
The egg and bacon sandwich at breakfast serves as a fast source of energy that will last a while due to the carbohydrates in the bread, and will also leave one full due to the egg and bacon combined with the bread. Having the two types of fruit as a snack between breakfast and lunch allows for a quick lift in energy as natural sugars will spike the mood as well as increase the blood sugar level naturally. The Gnocchi surprise with cheesy bacon and spinach sauce allows for a warm, home cooked meal that will satisfy the consumer for hours as it is rich in carbohydrates, fibre, protein, and most importantly calcium. The banana bread slice allows for a prepared snack that will benefit the body for a short time between lunch and dinner whilst also providing the body with a small dose of saturated fat, that is if the bread is made from scratch. The stake (rare) and three vege allows for the daily recommendation of five vegetables to be consumed, which caters for vitamins and minerals. The way the steak is cooked is up to the consumer as all the nutrients will stay the same except for the level of Heterocyclic amines (HCAs), which are developed when meat is barbecued, grilled, fried or broiled, and are linked to a higher risk of colon cancer. Having the steak cooked until rare reduces the level of Heterocyclic amines as it is only on the grill for a small amount of time.

Meal planning

Due to these facts, they then contribute to the diet for one day panned, as they are practical and enjoyable for all ages, satisfying and all nutrients are accountable for in each meal.
Nutrients of the Adolescence
Water
Those adolescences that are 13-19 years of age, they need at least 2 liters of water per day, more especially during summer and sports. Water is important as it regulates the body's temperature and maintains other bodily functions that include cells, organs and tissues.
Fibre
Teen girls (14 to 18 years) should get 25 grams of fiber per day and teen boys (14 to 18 years) should get 31 grams of fiber per day. The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.
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