Nutrition Through the Lifespan-Teenagers and Adulthood

• Brief Summary of objectives:
  • Discuss nutrition needs for growing teens 
  • Discuss nutrition needs for emerging adults 
  • Discuss nutrition needs of adults.

Call to action: Calculate your specific needs based on your age and physical activity level at MyPlate.gov.

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Transcript

• Topic 1: Feeding your Teen 
  • Point 1: There’s a lot going on with your teen. They are growing emotionally, intellectually, and physically. From 14-18, adolescent females require about 1,800 to 2,400 calories a day and males require 2,000 to 3,200 calories per day. That’s a lot of energy to have to fuel! Adolescents are at greater risk of dietary inadequacy than any other age group because of their increased recommendations of fruits, vegetables, protein, dairy and grains at during this age than at any other point throughout the lifespan. If adolescents do not consume the recommended amounts of nutrient-dense foods, they may be at risk for low phosphorus, magnesium, and choline. Females also typically consume less meat, poultry and eggs than their male counterparts and end up with an underconsumption of protein. Failure to eat the recommended amount of whole grains can also lead to low dietary intakes of folate and important B vitamins. Consumption of whole grains like oatmeal, brown rice, whole-wheat pasta, and whole-wheat bread can help your teen stave off hunger for a little longer during long days at school and practice. 
  • Point 2: Teenage hydration. While it may be tempting to drink sodas, sports drinks, and other sweetened beverages at this age, teenagers should focus on limiting their intake of sugar-sweetened beverages and rather consume low fat or fat free milk, 100% fruit juice, or water instead of consuming empty calories through beverages. 
  • Point 3: Limiting processed foods. Your teen is likely on the go, and it can be easy to send them out the house in the morning with something that comes in a wrapper or from a box, just to get something in their systems. But to truly fuel their day and give them the brain boost they need, a diet that is high in fiber, protein, and has a source of healthy unsaturated fat to stick with them well past homeroom. A good example would be a piece of whole wheat toast with peanut butter and a banana or oatmeal with walnuts and dried fruit. Lunches don’t have to be complicated either and can be put together the night before. Try to include a lean protein source, like tuna, chicken or sliced turkey, some fresh veggies, a fruit, string cheese and whole grain crackers. Instead of soda, opt for a flavored sparkling water. 
• Topic 2:  Emerging Adults
   
  • Point 1:  Emerging adulthood can be challenging. You are no longer a teenager and are likely living on your own for the first time in college, or you may even be working your first real job. This is the ages of 18-25. If you were a high school athlete, your activity level is likely going to change drastically as you transition to a less-structured lifestyle, meaning your energy needs will shift. If you are not careful and practice poor dietary habits, this is where weight gain in college can happen. Studies have shown that during this time of life, one’s living situation was correlated with their intake of fruits, dark vegetables, calcium-rich foods and whole grains. Those who lived on their own or with their parents at home reported less-frequent meals and poorer dietary intake compared to those who lived on campus at a college. This is likely due to participation in a meal plan or campus dining option. Granted, even though these young adults fared better than those living in other situations, they were still far from meeting the national health recommendations. 
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  • Point 2: This time of life also comes with many changes. Again, your physical activity level is likely to shift and your caloric needs are going to be based off of how physically active you are. For women ages 19-30, 1800-2400 calories are needed and for males, 2400-3000 calories are needed. You can calculate your specific calorie needs using the Daily Recommended Intake Calculator on the USDA website. 
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  • Point 3: Busy schedules and financial restraints affect diet quality. Whether you are in college on campus grabbing lunch between classes or working a part-time job, it can be tempting to opt for a quick and convenient meal. With the likely increase in sitting hours (in class, behind a desk, watching tv), it is imperative that young adults in this age focus on establishing healthy lifestyles habits that include physical activity and eating well-balanced meals.
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• Topic 3: Adulthood 
  • Point 1: Dietary Patterns of Adults ages 31-59 improve slightly but are far from ideal. The Healthy Eating Index to assess diet quality of Americans based on the Dietary Guidelines for Americans. Adults in this age range have a HEI score of 59 out of 100, which is only slightly better than their younger counterparts, those in the age range of 19-30, whose score is 56, meaning, young and middle adults alike have a long way to go to improve their diet quality overall. 
  • Point 2: Chronic diseases related to diet often present themselves or progress during this stage of adulthood, so it is especially important for adults to focus on increasing their intakes of fruits and vegetables and consume more whole grains.  Adults also need to be cognizant of their sodium and added sugar intake, since nearly half of American adults have hypertension and about 90-95% of adults diagnosed with diabetes have Type 2, which in most cases is preventable. Adults should focus on reducing the portion sizes and frequency of consumption of desserts and sweets, using the nutrition facts label to choose foods that are low in sodium, and making half of their plate fruits and vegetables. Other healthy choices include reducing risk for heart disease by selecting lean meats and poultry and low-fat or fat-free dairy products to reduce saturated fat intake and cut down on foods like burgers, pizza and ice cream, which are all high sources of saturated fat. It is also recommended for adults to avoid or moderate alcohol intake, as excess alcohol consumption can increase the risk of several health conditions or death.
  • Point 3: Calcium and Vitamin D are not just important for kids, nor are they only found in milk! You may know that calcium and Vitamin D are important for strong teeth and strong bone development in children, but did you know that until age 25, our bodies continuously repair our bones daily, but after that, from about age 25-50, bone density tends to stay stable? After age 50, our bodies cannot rebuild fast enough and bone loss often accelerates, increasing risk for osteoporosis. For women 50 and younger and men age 70 and younger, adults should aim to consume at least 1,000 milligrams of calcium daily. Of course, milk is a great source of calcium, but so are greens such as kale, beans, and calcium-fortified foods like breakfast cereals and orange juice. Vitamin D is important to support calcium absorption. It is difficult to reach the daily recommended amounts of Vitamin D from food alone, so a supplement may be needed. Vitamin D can be found in foods like cod liver oil, canned salmon, wild caught salmon, canned tuna, and egg yolks.  You can find out more about calcium, Vitamin D, and reducing your risk for osteoporosis during adulthood from John Hopkins Medicine.
• Call to action: Calculate your specific needs based on your age and physical activity level at MyPlate.gov.