7/30/2013

Must in adolescent nutrition


The nutrient and energy needs of teenagers are higher than those of any other age group and they need to follow a healthy, balanced diet to promote growth and development. Estimated energy requirements vary greatly among males and females because of variations in growth rate, body composition, and physical activity level. Energy requirements are calculated using and adolescent’s gender, age, height, weight and physical activity level, with an additional 25 kcal/day added for energy deposition or growth. Adequacy of energy intake is best assessed by monitoring weight and BMI among adolescents. The energy, protein and fat requirements increase as your child reaches 15 and moves on towards adulthood. On average, boys require about 2800 calories per day, and girls, 2200 calories per day.

7/23/2013

20 teens-friendly healthy snacks


Snack
calories
Fat, g
Calcium, mg
Iron, mg
Zinc, mg
Folate, µg
Frozen yogurt, flavors not chocolate, ½ cup
71
0,5
108
0
0,3
8,2
Fruit and juice bar, 3 fl oz
80
0,1
4,6
0,2
0
6,4
Milk, skim, with added vitamins A and D, 1 cup
103
2,4
305
0,1
1
12,2
Pretzels, soft, 1 small
210
2
14,3
2,4
0,6
15
1 apple, slieced, with peanut butter, 2 tbsp
226
16
17
0,7
1
25
English muffin, whole wheat
134
1,4
175
2
1,1
33
Popcorn, air popped, 1 oz
110
1,3
2
1
1
9
Orange
100
0,5
114
1,3
0,2
48
1 large pita bread with 3 tbsp hummus
240
5
69
3
1,3
102
Cheese string
69
5
149
0,1
0,5
3,2
1 baked potato with 2 tbsp salsa sauce
156
0,2
19
0,7
0,5
16
Graham crackers, plain or honey, 1 oz
120
2,9
7
1,1
0,2
13
Trail mix, unsalted, 1 oz
131
8,3
23
1
1
20
Pumpkin and squash seed kernels, without salt, 1 oz
163
14
15
4
2,2
17
Baby carrots, 3 oz with ranch dressing, 1 tbsp
60
2
33
1
0,2
24
Banana
105
0,4
6
0,3
0,2
24
Granola bar, oat, fruits and nut, 1 oz
113
1,8
10
1,5
0,5
46
Rice cakes, 2
71
0,8
2
0,3
0,5
4
Zucchini, battered and fried, 10 sticks
150
12
52
0,5
0,3
22
Ham, egg and cheese sandwich
348
16
212
3
2
76

7/18/2013

Nutrition during childhood


While peer pressure and TV commercials for junk food can make getting children to eat well seem impossible, there are steps parents can take to instill healthy eating habits without turning mealtimes into a battle zone.

7/09/2013

Infant feeding guidlines


In the weaning stage infants have to learn many manipulative skills, including the ability to chew and swallow solid food and use utensils. They learn to tolerate various textures and flavors of food, eat with their fingers, and then feed themselves with a utensil. Very young children should be encouraged to feed themselves.

7/02/2013

Nutrition requirements during breast-feeding


Lactation is nutritionally demanding, especially for the mother who nurses her infant exclusively for a number of months.