Nutrition
and health for young people
People
can follow a balanced diet in many different social and cultural contexts, even
though they may eat very different foods. A healthy diet means that the amount
and variety of foods is adequate to provide the body with all the nutrients
required in adequate proportions. No single nutrient is inherently good or bad,
but the proportion in which it is provided by the diet is important. In other words,
no single food is enough – except for breastmilk for newborns – and a variety
of foods are needed in the diet. The frequency with which they are part of the
diet is what makes the diet healthy or unhealthy. Nutrition is important; the
enjoyment of food is essential. Food and eating are important and powerful
expressions of cultural and social identity. Nutrition is a major environmental
influence in physical and mental growth and development in early life. Food
provides the nutrients needed to form and maintain body tissues (protein, iron
and calcium), energy for physical activity and metabolism (fat and carbohydrate)
and nutrients for regulating body processes (vitamins and minerals). Studies
support the theory that good nutrition contributes to improving the wellbeing
of children and their potential learning ability, therefore contributing to
better school performance . Good nutrition enables adequate growth and prevents
deficiency disorders. During recent decades, improvement in the general
conditions of life, including diet, has led to increased growth among
Obesity
The
prevalence of obesity in adults is 10–25% in most countries in our world,.Obesity
rates are rising in many countries. Obesity is related to a higher risk for the
development of chronic disorders such as cardiovascular diseases, high blood
pressure, diabetes and some forms of cancer. Reducing caloric intake and
increasing physical activity contributes to reducing the risk of obesity.
Cardiovascular
disease
A
low-fat diet (especially low in animal fat) that is rich in vegetables and
fibre together with physical exercise can decrease the risk of cardiovascular
disease
Cancer
The
global effect of diet on cancer rates is evident. In industrialized countries,
cancer accounts for 25% of total mortality. It has been suggested that 30–40%
of tumours among males and 60% among females are attributable to diet.
As
suggested eating plenty of fruit and vegetables can significantly reduce the risk
of cancer and probably also cardiovascular disease. Physical activity
contributes to avoiding overweight.
Eating
disorders
Achieving
and maintaining desired body weight and shape can be very important for young
people. Unsafe weight-loss methods have been reported among girls as young as 9
years. Young people involved in certain competitive sports and dancing are
especially at risk for harmful weight-control
Healthy
Eating Your Way
Healthy
eating has so much to offer – great tasting food,
and
the opportunity to explore foods from different cultures.
Not
to mention all the vitamins, minerals, protein, fibre,
healthy
fats and energy your growing body needs. Make food
choices
for meals and snacks based on Canada’s Food Guide
and
the Food Guide Serving Sizes for 13 to 18 Years.
The
following charts are general guidelines to help you
choose
healthy meals and snacks most often. Learning to
read
food labels will also help you to choose between similar
types
of packaged foods to find the healthier choice.
Healthy
Eating Your Way
CHOOSE
THESE FOODS MOST OFTEN
Healthy
daily choices come from the four food groups.
Everyday
foods
Check
it out Are “trans fat free” foods better? Maybe, maybe not.
Double
check the Nutrition Facts. Food manufacturers may have removed the unhealthy
trans fats but the food
product
could still have unhealthy saturated fats. Be on
the
lookout. Food manufacturers may market the words
“trans
fat free” to make you think the food product is a healthier choice. Vegetables
& Fruit Grain Products Milk & Alternatives Vegetables – fresh, canned
or frozen
Fruit
– fresh, canned or frozen
Fruit
juices – 100% unsweetened Whole grain bread, bagels, pita,
bannock,
buns or crackers Whole grain cereal –unsweetened
Tortillas,
naan or rotiRice cakes Noodles or pasta RicePan cakes
Homemade
muffins Plain popcorn Milk – skim, 1% or 2%
Fortified
soy beverage Yogurt
Cheese
(low fat ≤ 20% milk fat) –cheddar, mozzarella, swiss, or feta Milk-based soups
Beef, pork or ham
Wild
game Chicken or turkey Cooked legumes – beans, lentils or daal, chickpeas Eggs
Fish and seafood Canned fish in water Nuts and seeds Peanut butter Tof
