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Teenagers, Adults, and Older Adults NotesAverage Calorie Requirements for Adolescents*Age and GenderDaily Calories14 – 18 yr. old FEMALES14 – 18 yr. old MALES*Vary based on growth rate, gender, activity levelTeenagers: Calories and Growth __________________________ = beginning of adolescence____________________ for girls____________________ for boysTeenagers will experience ________________ growth spurtCalorie needs ________________________ dramatically to support this growth! Choose complex carbohydratesTeenagers: Specific NutrientsMost teens get adequate amounts of nutrientsFemale teens need more ________________ to prevent ____________________All teens, but especially females, need ________________ and ______________________ to maximize bone density____________ remains a concern; increase physical activity and decrease calorie intakeTeenagers: Eating Tips _______________________________! Breakfast should be ? of daily calories/nutrientsTeens have more control over their food choices and tend to choose more fast foodsFast foods are often high in ________________, ___________________, _______________, and ____________________But… there are healthy choices available!Focus on eating a well-balanced diet with:________________________________________________________________________________________________________Avoid ________________ _________________ that are not nutrient-richEnjoy __________________________________ of physical activityAdults: Calorie NeedsAdulthood covers the longest stretch of life! Can be divided into:_______________ adulthood: 19-30 yrs._______________ adulthood- 31-50 yrs.Calorie needs are slightly _______________ than adolescents and gradually _____________________ throughout adulthoodMany adults _________ __________________ over time because they do not reduce calorie consumptionAdults: Nutritional NeedsAdults should follow the _________________________________________________, including:Maintaining appropriate calorie intake and a __________________ _______________Choosing _________________________________ foodsConsuming whole grains, a variety of fruits and vegetables, fat-free or low-fat dairy products, and a variety of protein foodsAvoiding foods high in sugar, saturated and trans fats, sodiumAvoiding a sedentary lifestyle by incorporating at least _____________________ of _________________ physical activity _______________, plus muscle-strengthening activities ______________________Older Adults: Calorie NeedsCan be divided into:_________________ adulthood: 51-70 yrs.__________________ adulthood: 70 + yrs.Most specific nutritional needs are during ________________ adulthoodAdults _______________ should continue to follow the Dietary Guidelines for Americans where appropriateOlder adults require ________ _____________________ to maintain body weightLess _____________________ _________________ contributes to this Weight gain will occur unless calorie intake decreasesObesity contributes to ________________ ___________________Older Adults: Specific Nutrients and Food SafetyOlder adults need more:_____________________(women over 50, men over 70)Increase _____________ productsSupplements may be necessary______________________ (adults over 70)______________________, including folate, B6 and B12 (adults over 70)___________________ (avoid constipation)Older adults are more susceptible to ___________________ _________________! Avoid: Raw/undercooked meat, poultry, or seafoodUnpasteurized milk____________________ eggs_______________ fruits and vegetablesSoft cheesesHot dogs, deli meats, lunch meats that have not been reheatedOLDER ADULTS: SPECIAL ISSUESFactors of Older Adult NutritionSolutionsDiminished sense oftaste and smellDental issues, toothloss, denturesLimited incomeReduced mobility/access for grocery shoppingIsolation/eating alone ................
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