NUTRITION& ADOLESENCE

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COMENIUS KOS MEETING

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Comenius Project Meeting “Steps towards Safer & Healthier European Citizens” Kos, Greece 13-18 October 2014:

COMENIUS PROJECT 2013-2015 “Through small steps to giant leaps – my contribution to a united Europe” Comenius Project Meeting “Steps t owards Safer & Healthier European Citizens” Kos, Greece 13-18 October 2014

“NUTRITION& ADOLESCENCE” “THROUGH SMALL STEPS TO GIANT LEAPS” :

“NUTRITION& ADOLESCENCE” “THROUGH SMALL STEPS TO GIANT LEAPS” ORFANOUDAKI ANASTASIA, NUTRINIONIST- DIETICIAN

IMPORTANCE OF NUTRITION IN ADOLESCENCE :

IMPORTANCE OF NUTRITION IN ADOLESCENCE Adolescence : o ne of the most important stages of human development rapid physical & psychological changes lead you to the peak of organic growth & the final configuration of your personality . T eenagers need energy for : muscle tissue growth , development of the skeleton , nervous system & reproductive system . Therefore , it is necessary to recruit the appropriate amount of energy every day & be well trained in dealing with the quality of food you should eat .

REASONS THAT USUALLY LEADS YOU TO NUTRITION MISTAKES :

REASONS THAT USUALLY LEADS YOU TO NUTRITION MISTAKES Overloaded school program , language & extra lessons & many other activities Skipping breakfast or lunch or replacing with fast - food Selecting unhealthy snacks Overeating & increased lipid intaking Avoiding eating small& frequent meals Having no physical activity during the day Being very busy all the time Overprotection . Wrong family habits . Heredity .

RESULTS :

RESULTS Lack of many nutrients that are needed & are important for your age common symptoms such as fatigue , weakness , lack of concentration , being angry et c ) Adopting wrong eating habits Serious problems that can arise in the shorterm or the longterm ( obesity , cardiovascular , diabetes , problem with your hormones , anemia , problems in bones etc . ) Psychological problems ( negative body image , low self - esteem , social isolation , eating disorders such as anorexia or bulimia etc )

YOUR GOAL SHOULD BE: :

YOUR GOAL SHOULD BE: Obtain healthy eating habits : 1. Improve your spiritual & athletic performance . 2. " Construction of a building needs suitable & durable material ”. Do the same with your body ! 3. Avoid many health problems . 4. Improve your mental health .

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TEENAGER’S NUTRITIONAL CONCERNS & QUESTIONS

“AM I THIN, NORMAL OR OBESE?”:

“AM I THIN, NORMAL OR OBESE?” Underweight : much lower weight & fat percentage than normal . Normal weight : appropriate weight & normal amount of fat body Overweight : more weight ( according to their height ) Obese : more weight & excess body fat

“Can I start any diet?”:

“ Can I start any diet ?” The strict weight loss diets are not appropriate for children & adolescents , as they are still in the development stage & it is important to hire the energy & nutrients you need every day . I f a teen is overweight or obese , you might start a balanced diet program , according to your age & needs , where your target will be the partial and slow weight loss & the change of your wrong eating habits .

“how much should I eat?”:

“how much should I eat?” The amount is determined by many factors , such as age , sex , height , weight , body fat etc . What is important is to learn to operate based on physiological hunger and satiety . Remember that exaggeration leads to obesity & lack leads to malnutrition , two equally dangerous situations .

“Is it necessary to have breakfast everyday?” :

“ Is it necessary to have breakfast everyday ?” A proper & balanced breakfast : Provides you the energy you will need for a good start . Prevents the subsequent " snacking " Provides you important nutrients associated with good mental performance in your school ( improved memory , increased attention , capacity ) & better performance in sports & games . Helps you maintain a healthy body weight .

Ideas for breakfast!:

Ideas for breakfast !

 "How often should I eat & what to choose as a snack between the main meals?":

  " How often should I eat & what to choose as a snack between the main meals ?" It is important having 4-6 meals a day , spaced at regular time throughout the day . Try to eat something about every 3 hours .

Ideas for healthy snack!:

Ideas for healthy snack! Fresh fruits , Fresh juices F ruit salad D ried fruit C ereal C ereal bars or biscuits V egetable sticks , for example cucumbers / carrots U nsalted nuts W holemeal crackers / bread sticks etc L ow fat yogurt or cream S mall portions of sweets , such as a small bar of dark chocolate , nougat , jam etc .  

“Eating disorders have become a widespread social phenomenon& very often they appear in adolescence. How can we recognize the early symptoms & help someone with anorexia or bulimia?” :

“ Eating disorders have become a widespread social phenomenon & very often they appear in adolescence . How can we recognize the early symptoms & help someone with an orexia or bulimia ? ”

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Some basic common symptoms that should move us suspicions are : large weight loss in a short time obvious restriction of food - malnutrition “ super ”- gym after consuming even a small amount of food cutting food into very small pieces & intense preoccupation with this daily weighing reduced alertness intense anxiety and mood swings irritability social withdrawal dizziness , headaches use laxatives / diuretics / enemas regular visits to the toilet after eating

:

How we can help ??? R equest timely assistance from specialists ( Psychologist / specialist Dietitian ) Have a lot of patience to support the teen , G iv e him love and care .  

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MEDITERRANEAN DIET

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In 1994 : Agency for Health Oldways , World Health Organization & Harvard School of Public Health , after lengthy studies in 7 different countries ( Finland , Netherlands , Japan , United States , Italy , Yugoslavia and Greece ) the Pyramid of the Mediterranean Diet , which contributes to the promotion of health and is associated with the Greek diet of the 1960s.

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The Greek diet of the 1960s, characterized by : • Abundance of plant foods ( fruits , vegetables , legumes , cereals , nuts etc ) • Minimum processing in plant and animal products • Consumption of fresh fruit , as a typical dessert • Consumption of sweets , nuts & honey a few times per week • Consumption of olive oil • Moderate consumption of dairy products . • Consumption of fish & seafood in moderate amounts several times a week . • Consumption of red meat and eggs , sometimes a year in exceptional cases • Consumption of wine in small quantities in several meals of the week .

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It have been proved that this contributes significantly to the reducing of diseases such as diabetes , cardiovascular , dyslipidemia , atherogenesis , osteoporosis because the components of this diet , the chemical composition and the lack of chemical procession ( pesticides , fertilizers , hormones ) isn’t at all harmful .  

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Unfortunately we forgot our roots and even the Greece of economic crisis , still holds the lead in childhood obesity rates . According to recent studies , the percentage of obese children in the last decade is approaching 15%, while it is noteworthy that almost 35% of children have a higher weight than normal , belonging to the category of overweight .

Let's go back to our roots! Let’s all of us follow the example of the Mediterranean diet!:

Let's go back to our roots ! Let’s all of us follow the example of the Mediterranean diet !

A teenager's diet must contain on a weekly basis: :

A teenager's diet must contain on a weekly basis :   1-2 times legumes & food based on vegetables   1-2 times fish or seafood   1-2 times chicken 1 time red meat 1 time food based on pasta/ rice etc

PowerPoint Presentation:

«SOME DIETARY ADVICE , WHICH WILL BE REALLY HELPFUL FOR YOUR HEALTH »

Thank you!! Thank you very mych, orfanoudaki anastasia, dietician& nutritionist:

Thank you !! Thank you very mych , orfanoudaki anastasia , dietician& nutritionist

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