Cramps

Adolescent Nutrition Aimee Cassulo, MPH, RD

1Importance of NutritionHealthy nutrition or the lack of it can affect the three A's of a teen:

ACADEMICSATHETICSATTITUDE

2Second to infancy, adolescence is the most critical time for nutritious eating!

Adolescents should be aware of changing nutritional demands during these growing years.

Besides consuming a diet rich in whole grains, lean protein, and fruits and vegetables, adolescent girls have unique needs for other vitamins and minerals for optimal nutrition.

Establishing sound eating habits during these critical years will pay off later in life.

Right nowYour body is busy building bone.

Your body requires increased amounts of some nutrients.

Your mind is learning lifelong eating habits.

Can someone be overfed but undernourished? Teens grow a lot, so, at times, they need to eat more, but they need not just more food but the right kinds of food.

You are eating more of your meals away from home and making your own choices, your mom is not always around to supervise your eating.

ArtichokesAvocadoBroccoliCantaloupeGarlicOrange/Pink Grapefruit PapayaPeppersSweet PotatoesTomatoesAlmonds/Sunflower SeedsFlax Seeds and Flax OilWhole GrainsChickpeas/Lentils/Kidney BeansEggsFish (salmon/tuna)Nut Butters

Yogurt (unsweetened)Calcium

598% of body calcium is found in bone (a dynamic tissue that is constantly being broken down and rebuilt) and the remaining 2% is circulating in the bloodstream and contained in teeth.

Calcium circulating in the blood has a significant effect on metabolism and physiological functions (including muscle contraction, and synthesis and breakdown of muscle and liver glycogen.) These physiological functions of calcium take precedence over the formation of bone tissue. If the diet is low in calcium, it can be pulled from the bone to meet these more urgent needs.

Extra calcium is recommended for female athletes with absent or irregular menstruation.CalciumAdequate calcium intake can:Help achieve peak bone massReduce the risk of stress fracturesMinimize the effects of bone loss later in life

Optimal bone building takes place before age 25!!!6It is critical that adolescents consume enough calcium during these peak bone building years!Calcium

7Calcium helps bones grow correctly. When the body makes new bone tissue, it lays down a framework of protein called collagen. Then, calcium from the blood spreads throughout the collagen framework. The hard crystals of calcium attach to the bone structure. Calcium and collagen work together to make bones strong.Calcium

8Calcium requirements (based on Dietary Guidelines for Americans, 2010:)

Females aged 9-18 years= 1,300 mg daily

(Aim for 3-4 servings of calcium-rich foods daily.)

Calcium requirements during pregnancy = 1,000 mg daily (if over 18 years old)Dont let this happen to you!

Sources of Calcium-Milk-Fortified soy milk/rice milk-Fortified cereals-Yogurt-Cheese-Fortified tofu-Dried beans-Dried figs-Almonds-Dark, leafy green vegetables-Broccoli-Sesame seeds

10-Milk-Fortified soy milk/rice milk-Fortified cereals-Yogurt-Cheese-Fortified tofu (look for 'calcium sulfate' on the ingredients)-Dried beans-Dried figs-Almonds-Dark, leafy green vegetables-Broccoli-Sesame seedsVitamin D

11Vitamin D helps the body use calcium.

When there is inadequate vitamin D, only 10-15% of the calcium consumed is absorbed (compared to the typical 30%.)Vitamin D

1210 minutes of sun exposure daily.

Sunscreen is VERY important!D

13Other Nutrients That Help Build BoneVitamin C

Vitamin K

Magnesium

14Eat plenty of fruits and vegetables!

Vitamin C plays a role in collagen production that helps hold bone together (papaya, bell peppers, Brussel sprouts, strawberries, oranges, cantaloupe, kiwi, cauliflower, kale)Vitamin K activates osteocalcin which is needed for optimal bone strength (dark, green leafy vegetables)Magnesium important mineral for bone formation (almonds, bananas, dried beans, avocados, lentils, nuts, tofu, wheat germ, whole grains)

Intake of phosphorus from dark colored carbonated beverages should be limited because too much phosphorus can upset the calcium balance in the body.IronMolecules that carry oxygen in the blood and muscle require iron.When iron stores are low, muscles do not receive as much oxygen.True iron-deficiency will impair exercise performance.

15Iron deficiency is the most common nutrient deficiency in the United States.

Menstruation increases a girl's monthly iron loss. Iron needs increase by 33%.

It is estimated that 22-25% of female athletes are iron deficient.

Requirements: Females (aged 9-13) = 8 mg dailyFemales (aged 14-18) = 15 mg dailyIron

16Heme IronFound in animal foods

10-30% of heme iron is absorbed17Heme Iron sources listed in descending order

Sources of Heme IronChicken liverOystersBeefClamsTurkey (dark neat)Turkey (light meat)7) Chicken (dark meat)

8) Tuna9) Chicken (light meat)10) Halibut11) Crab12) Pork13) ShrimpNon-Heme IronFound in plant foods2-10% of heme iron is absorbedIron-fortified cerealsDried peas and beansWhole grainsSpinachApricotsRaisins

19Non-heme iron's absorption is compromised by phytates, phosphorus-containing compounds found in many vegetables and whole grains.

Non-heme iron sources (in descending order:)Fortified cerealSoybeansLentilsBeans (kidney, lima, navy, black, pinto)Blackstrap molassesTofuSpinachRaisinsWhole wheat productsIron + Vitamin C

20Iron absorption can be increased when pairing an iron-containing food with a vitamin C-containing food.

Examples: (1) drink a glass of orange juice when consuming iron-fortified cereal (2) slice strawberries on top of a spinach saladIron + Vitamin C

21Challenge: Try ISB's Green Me Smoothie!

ISB uses coconut milk to flavor. Add 1/4 apple, about that same size pineapple, 1/2 carrot, 1/4 tomato, 3 handfuls spinach, 3/4 cup OJ.

Whole GrainsAt least half of your daily grain servings should be whole grain (~3 servings.)Contain dietary fiber, phytoestrogens, minerals, antioxidants, vitamin E, folate

NHANES Study adolescents ate between 0.6 and 0.8 servings/d whole grains.80% cane from RTE cereal, hot cereal, breads and popcorn

Increasing WG reduces risk of Type 2 DM, cardiovascular disease, and metabolic syndrome

May act synergistically to reduce risk of chronic disease

Diets high in WG were associated with high F/V, higher fiber and lower meat intake.

Bakers used WG in recipes.

Nutrition Tips for Beautiful SkinVitamins A, C, D, EOmega-3 Fatty AcidsLycopeneZincProteinProper HydrationSleepExercise

Vitamin A: maintains healthy skin and repairs skin tissue, may decrease inflammation after exposure to sunlightVitamin C: antioxidant that helps protect DNA in skin cells, necessary for collagen production and helps prevent skin from sagging and wrinklingVitamin D: important if sun exposure is low due to skin cancer riskVitamin E: antioxidant that helps protect from UV damageOmega-3 Fatty Acids: helps repair skin and contributes to moisture content, helps skin's flexibility (sources = ground flax seeds, flax oil, cold-water fish (e.g. salmon), canola oil, soybeans, walnuts, wheat germ, pumpkin seeds, eggs.)Lycopene: protects from UV lightExercise: increases circulation and flow of nutrients to skinShop the Perimeter of the Grocery StoreConcentrate shopping around the perimeter of the grocery store.Stock your refrigerator with pre-cut, ready-to-eat

Stock Your Refrigerator with Pre-Cut, Ready-to-Eat Healthy Snacks

Fruits and Vegetables Should Fill Half of Your Plate

Practice Mindful Eating

Adolescent bodies are growing at different rates, during a growth spurt you may need to eat more, but when growth has plateaued, you need to eat less. It is important to be in tune with your body's signals for hunger.

Eat slowly, savor and appreciate how the food will nourish your body. It takes time for the nerves around your stomach to reach your brain to tell you that you are full.MomsRole model healthy eating.Involve your daughter in food shopping and preparation.Teach the relevance of good nutrition.

Talk with your teen about how a nutritional message has specific reference to your teen. How will it affect their growth, looks, emotional feelings, sports performance or whatever is important to your daughter.

Send her off to college knowing how to prepare at least 10 healthy meals for herself.BreakfastPerfect combination:

Whole grains + protein + calcium

31If you don't refuel in the morning after an overnight fast, one has to draw fuel from own energy stores until lunchtime. The stress hormones necessary to mobilize these energy reserves may leave one feeling irritable, tired, and unable to learn or behave well.

Complex carbohydrates and protein act like biochemical partners for enhancing learning and behavior. synergy or 1+1=3Eat a Healthy BreakfastBreakfast eaters are likely to achieve higher grades, pay closer attention, participate more in class discussions,and manage more complex academic problems thanbreakfast skippers.

Morning StressIncreases the levels of stress hormones in the bloodstream. This can affect behavior and learning.Try to go to school with a calm attitude as well as a good breakfast.

Breakfast sets the pattern for nutritious eating throughout the day. When children miss breakfast to save time or cut calories, they set themselves up for erratic bingeing and probably overeating the rest of the day.

Of course, it's what you eat, not what you say, that impresses a child most. By treating yourself to a healthy breakfast, you model to your children that eating a healthy breakfast gives the whole family a smart nutritional start.Breakfast Skippers are More Likely To...Be inattentive, sluggish and make lower grades.Show erratic eating patterns throughout the day, Eat less nutritious foods, and give in to junk-food cravings.

They may crave a mid-morning sugar fix because they can't make it all the way to lunchtime on an empty fuel tank.

Some children are more vulnerable to the effects of missing breakfast than others. The effects on behavior and learning as a result of missing breakfast or eating a breakfast that is not very nutritious vary from child to child.The nutrition decisions you make will affect your nutritional status later in life and your health, academic and athletic performance TODAY!

35

Female Health Amy Lobner, MSN, CPNP

Sleep

In fact, some food can help you sleep..Dairy products: cottage cheese, cheese, milk soy products: soy milk, tofu, soybean nutsSeafoodMeatsPoultrywhole grains beansriceHummusLentilsHazelnuts peanutsEggssunflower seeds, sesame seedsHow much sleep do adolescent females need?9 hours per night!!

Studies show the average teenager gets only 7.4 hours of sleep per night

Does this happen to you?

Signs of Sleep DeprivationDifficulty waking in the morningIrritability in the afternoonFalling asleep during the dayOversleeping on the weekendHaving difficulty remembering or concentratingWaking up often and having trouble going back to sleep

Get the Sleep you NeedEstablish a reasonable bedtime and wake time, make this consistent throughout the weekEstablish a bedtime routineCut down on caffeine consumptionExercise daily!Moodiness

A period by any other nameThe CurseAunt FloCode RedMenstrual CycleITMy Friend (?)That time of MonthWhat is Normal?Each woman will have her own normalAs a teen, cycles can range between 21 days and 35 daysBlood flow can last 3-7 daysCramps, moodiness and yuckiness may accompany your periodBlood color can range from dark brown to bright redMost girls get their first period between ages 9 to 16Periods may be irregular for the first yearWhat is NOT NormalPeriod cycles shorter than 21 days Once periods are regular, the absence of menses for 3 mosHeavy blood flow lasting 7 days or moreCramps that are so painful that you miss school or other activitiesBlood flow that saturates a pad or tampon every 2 hoursBlood clots

Please see a doctor if any of the above apply to you!

You should not miss ANYTHING because of your period.PERIOD!!!

Menstrual ManagementPads, tampons or both?

Tampons

Did you hear the joke about the three boys who found money in the street? They were deciding what to buy with it when one boy suggested they buy a box of tampons. His friends admitted they didn't know what a tampon was. He said, "I don't know either, but the ads say you can go swimming with them, play tennis with them, go horseback riding with them and they help you feel great all day long!"Just the FactsTampons are safe, effective and easy to useYou can keep a tampon in for up to 8 hoursTampons come in a wide variety of sizes from slims to super absorbencyYou cannot lose a tampon in your bodyYou can keep a tampon in when you use the bathroomYOU CAN SWIM WITH A TAMPON IN!!

A few words about TamponsRELAX! Start with a smallest tampon you can findIt is easier if you have moderate to heavy flowA dab of KY Jelly (not vasoline) will make insertion easierCheck out the area with a hand mirror it helps to know where you are going!

10 Easy steps to insert a tamponWash your handsTake tampon out of the wrapperGet in a comfortable position. (either sitting, or with one foot on the toilet)Hold the tampon with with your thumb and your forefinger on the Auto Slip Grip spotAngle the applicator in your vagina. The string should be hanging out away from your vagina. Put the tip of your applicator in your vagina angled up and towards the back about 45 degrees10 Easy steps to insert a tamponInsert the applicator. Slide the tube that is holding the tampon into your vagina until your fingers touch the opening.Push the tampon into your vagina. Using your thumb on your other hand, push the smaller end of the applicator towards your body until it fits into the outer tube and cannot go any fartherRemove the applicator from your body. The tampon should be high in your vagina, and you should be comfortable10 Easy Steps to Insert a TamponIn 4-8 hours, remove the tampon by getting into your comfortable position, grab the string and pull outwards at the same angle you used during insertionDispose of your tampon Cramps

CrampsIbuprofen 400-600mg every 6 hoursMay start ibuprofen before your period startsHeating pad or hot water bottleEXERCISE!What you want to do

What you should do!

The A-TeamAcademicsAthleticsAttitudeAnd.

Before we say Good NightWaking Up Full of Awesome

There was a time when you were five years old,and you woke up full of awesome.

You knew you were awesome.

You loved yourself.

You thought you were beautiful ,even with missing teeth and messy hair and mismatched socks inside your grubby sneakers.

You loved your body, and the things it could do.

You thought you were strong.

You knew you were smart.

Do you still have it? The awesome.

Did someone take it from you? Did you let them?

Did you hand it over, because someone told you werent beautiful enough, thin enough, smart enough, good enough?

Why the heck would you listen to them?

Did you consider they might be full of nonsense?

Wouldnt that be nuts, to tell our little girls below that in another five or ten years they might hate themselves because they doesnt look like a starving and Photoshopped fashion model?Or even more bizarre, that they should be sexy over smart, beautiful over bold?Are you kidding me?Look at them. They are full of awesome.You were, once. Maybe you still are. Maybe you are in the process of getting it back.All I know is that if you arent waking up feeling like this about yourself, you are really missing out

We want to see your awesomeness!Special thanks to Connie Schottler, Jennifer Marsh, Jennifer Chambers, Helen Hodges, Sanja Stanley, Darcy Eid and the ISB PTA!!!