Nutrition during Youth
The Australian Guide to Healthy Eating describes a nutrition
or food selection guide in which individuals of a certain age should follow to
maintain a healthy diet and obtain essential nutrients. For youth, this plan compensates
for the level of activity that an average youth is expected to be involved in as well as the
nutrients required for optimal health and development during puberty.
On a typical day, youth are required to eat a range of different types of foods, within a food group, which provide energy and nutrients to their growing bodies, including fruits, vegetables, grains, dairy (or substitute), and lean meats/ poultry (or substitutes). Such food enable individuals to obtain the essential macro and micro nutrients to fuel and replenish their bodies.
The Australian guide to healthy eating visually represents the proportion of the five food groups recommended for consumption per day.
On a typical day, youth are required to eat a range of different types of foods, within a food group, which provide energy and nutrients to their growing bodies, including fruits, vegetables, grains, dairy (or substitute), and lean meats/ poultry (or substitutes). Such food enable individuals to obtain the essential macro and micro nutrients to fuel and replenish their bodies.
The Australian guide to healthy eating visually represents the proportion of the five food groups recommended for consumption per day.
Macronutrients: nutrients that fuel the body and are required in large amounts.
Carbohydrates:
Carbohydrates are needed in the largest amount as they are the body’s main source of energy. Carbohydrates are broken down by the stomach into a substance called glucose. This glucose diffuses into blood where it is absorbed by somatic cells, with the help of a product called insulin. Cells use this glucose for fuel, repair, and optimal daily functioning. If energy consumed by carbohydrates cannot be burned off during physical activity, it can lead to weight gain. Furthermore, diets high in GI (glucose is absorbed into blood rapidly), causes the blood sugar levels to spike and then drop in a short period of time. thus, individuals are likely to feel hungry more regularly than individuals with a diet low in GI (glucose is absorbed into blood slowly). Youth are required to consume a minimum of 120 grams of carbohydrates per day for efficient functioning.
- Wholegrains such as wheat, oats, rye, and corn; Sugar; Starchy vegetables such as potato, Rice -
Protein:
Proteins are the second main source of energy and are needed by the body for growth, tissue repair, to build hard and soft tissue and to maintain a healthy immune system. Also known as amino acids, the body must consume 22 essential proteins for fuel and muscle repair. 13 of these 22 essential amino acids can be synthesised by the nucleus in somatic cells. The other 9 must be consumed in protein dense foods to obtain the recommended daily intake of proteins. Youth are required to consume a minimum of 50 grams of protein per day for efficient functioning.
- Red meats; Poultry; Fish; Nuts; Legumes; Dairy -
Fats:
Although fats consumed in excess is a leading cause of weight gain, fats are the the most energy dense macronutrient and are essential for fuelling the body and maintaining heart health. Fats can be identified by 4 different types, broken down into 2 groups; bad fats and good fats. Bad fats such as saturated and trans fats increase levels of LDL (low-density lipoprotein) cholestrol, contributing to the build-up of plaque on artery walls and increasing the risk of cardiovascular disease and weight gain. Good fats such as monounsaturated and polyunsaturated fats increase levels of HDL (high-density lipoprotein) choelstrol, reducing the build-up of plaque on artery walls and reducing the risk of cardiovascular disease. Monounsaturated and polyunsaturated fat should make up most of the total fat consumption for youth.
- Oils (including butter); Fish; Nuts; Dairy; Meats -
Fibre:
Dietary fibre is the indigestible parts of plants whose main role is to maintain and regulate a healthy digestive system. As fibre is relatively indigestible, it passes through the digestive tract more easily, carrying along with it other types of food, and adding to the bulk of faeces.
Soluble fibreà soaks up water, allowing food to pass through the gut more easily. It slows the rate of digestion.
Insoluble fibreà does not absorb water. Speeds up the rate of digestion.
While insoluble fibre usually overrides the effects of soluble fibre, it is essential that plenty of water is consumed to obtain the maximum benefits of fibre. When consumed, fibre prevents excess glucose being turned into fat by the liver. Diets high in fibre are essential to reducing the risk of bowel cancer, irritable bowel syndrome, constipation, and heart disease. Youth are required to consume 25 grams of fibre per day for efficient functioning.
- Whole-grains; Nuts; Legumes; Fruits; Vegetables -
Water:
Water is an essential aspect of the diet of individuals. While water provides no nutritional benefits, its main role is to hydrate the cells within the body and aid in the removal of waste. Water also plays and important role in the lubrication and cushioning of joints, for efficient functioning of the digestive system, and for aid in the flow of blood throughout the body. Youth are required to consume 2 litres of water per day for efficient functioning.
- Water; Fruits; Vegetables -
Carbohydrates are needed in the largest amount as they are the body’s main source of energy. Carbohydrates are broken down by the stomach into a substance called glucose. This glucose diffuses into blood where it is absorbed by somatic cells, with the help of a product called insulin. Cells use this glucose for fuel, repair, and optimal daily functioning. If energy consumed by carbohydrates cannot be burned off during physical activity, it can lead to weight gain. Furthermore, diets high in GI (glucose is absorbed into blood rapidly), causes the blood sugar levels to spike and then drop in a short period of time. thus, individuals are likely to feel hungry more regularly than individuals with a diet low in GI (glucose is absorbed into blood slowly). Youth are required to consume a minimum of 120 grams of carbohydrates per day for efficient functioning.
- Wholegrains such as wheat, oats, rye, and corn; Sugar; Starchy vegetables such as potato, Rice -
Protein:
Proteins are the second main source of energy and are needed by the body for growth, tissue repair, to build hard and soft tissue and to maintain a healthy immune system. Also known as amino acids, the body must consume 22 essential proteins for fuel and muscle repair. 13 of these 22 essential amino acids can be synthesised by the nucleus in somatic cells. The other 9 must be consumed in protein dense foods to obtain the recommended daily intake of proteins. Youth are required to consume a minimum of 50 grams of protein per day for efficient functioning.
- Red meats; Poultry; Fish; Nuts; Legumes; Dairy -
Fats:
Although fats consumed in excess is a leading cause of weight gain, fats are the the most energy dense macronutrient and are essential for fuelling the body and maintaining heart health. Fats can be identified by 4 different types, broken down into 2 groups; bad fats and good fats. Bad fats such as saturated and trans fats increase levels of LDL (low-density lipoprotein) cholestrol, contributing to the build-up of plaque on artery walls and increasing the risk of cardiovascular disease and weight gain. Good fats such as monounsaturated and polyunsaturated fats increase levels of HDL (high-density lipoprotein) choelstrol, reducing the build-up of plaque on artery walls and reducing the risk of cardiovascular disease. Monounsaturated and polyunsaturated fat should make up most of the total fat consumption for youth.
- Oils (including butter); Fish; Nuts; Dairy; Meats -
Fibre:
Dietary fibre is the indigestible parts of plants whose main role is to maintain and regulate a healthy digestive system. As fibre is relatively indigestible, it passes through the digestive tract more easily, carrying along with it other types of food, and adding to the bulk of faeces.
Soluble fibreà soaks up water, allowing food to pass through the gut more easily. It slows the rate of digestion.
Insoluble fibreà does not absorb water. Speeds up the rate of digestion.
While insoluble fibre usually overrides the effects of soluble fibre, it is essential that plenty of water is consumed to obtain the maximum benefits of fibre. When consumed, fibre prevents excess glucose being turned into fat by the liver. Diets high in fibre are essential to reducing the risk of bowel cancer, irritable bowel syndrome, constipation, and heart disease. Youth are required to consume 25 grams of fibre per day for efficient functioning.
- Whole-grains; Nuts; Legumes; Fruits; Vegetables -
Water:
Water is an essential aspect of the diet of individuals. While water provides no nutritional benefits, its main role is to hydrate the cells within the body and aid in the removal of waste. Water also plays and important role in the lubrication and cushioning of joints, for efficient functioning of the digestive system, and for aid in the flow of blood throughout the body. Youth are required to consume 2 litres of water per day for efficient functioning.
- Water; Fruits; Vegetables -
Micronutrients: nutrients that are needed for specific functions within the body and are required in small amounts.
Iron:
Iron is responsible for the production of haemoglobin, a protein that binds to red blood cells and transports oxygen throughout the body to organs and muscles. It is also responsible for the production of myoglobin, a protein that stores oxygen within muscle and tissues. Youth are required to consume 12-13 grams of iron per day for efficient functioning.
- Red meats; Dark-leafy greens; Legumes; Nuts
Calcium:
Calcium is an essential nutrient that is vital for the maintenance of strong bones and teeth. It also plays a role in the clotting of blood and the absorption of iron. Calcium deficiency can lead to brittle bones (osteoporosis), poor posture, stooped height, and increased risk of fractures. Youth are required to consume 1300 milligrams of calcium per day for efficient functioning.
- Dairy products; Dark leafy greens; Nuts and seed -
Sodium:
Although sodium can be detrimental to health when consumed in excess, sodium plays and important role in the transmission of neural impulses within the body and to maintain osmotic pressure within cells to prevent dehydration. Optimal levels of sodium can prevent stroke. Youth are required to limit their consumption of sodium to 1500-2300 milligrams of sodium per day as excess consumption can lead to high blood pressure and obesity.
- Salt (sodium chloride); High-processed foods; Cured meats -
Potassium:
Potassium is important for the transmission of neural impulses, regulating blood pressure within a normal range, and for the contraction of muscles; especially the heart-potassium is responsible for the proper pumping action of the heart. Optimal levels of potassium can prevent stroke. Youth are required to consume 4700 milligrams of potassium per day for efficient functioning.
- Bananas; Avocado; Potato; Prunes; Oranges –
Vitamins play an important role in very specific functions throughout the body. Most vitamins cannot be synthesised by the body and must be obtained through diet or by supplements.
Vitamin C: primarily needed for the growth and repair of tissue within the body as well as the production of collagen. Youth are required to consume 70 milligrams of vitamin C per day for efficient functioning. The largest source of Vitamin C is found in citrus fruits such as oranges and kiwi fruits.
Vitamin A: primarily involved in the maintenance of good vision and a healthy immune system. Youth are required to consume approximately 800 IU of vitamin A per day for efficient functioning. Vitamin A is found in green, yellow, or orange fruits and vegetables and organ meats, such as liver.
Vitamin D: primarily involved in the proper absorption of calcium to strengthen teeth and bones. Youth are required to consume 600 IU per day for efficient functioning. The main source of vitamin D is from sunlight.
Vitamin E: is an antioxidant primarily responsible for boosting the efficiency of the immune system by producing antibodies. It also contributes to the efficient functioning of the circulatory system by improving the flow of blood in circulatory system and the contraction/dilation of blood vessels. Youth are required to consume 15 milligrams of vitamin E per day for efficient functioning. Vitamin E is found in vegetable oils, nuts, and green vegetables.
Vitamin K: primarily responsible for the clotting of blood. Youth are required to consume 75 micrograms of vitamin K per day for efficient functioning of their bodies. Vitamin k is found in leafy green vegetables, vegetable oils, some fruits, and animal products.
Iron is responsible for the production of haemoglobin, a protein that binds to red blood cells and transports oxygen throughout the body to organs and muscles. It is also responsible for the production of myoglobin, a protein that stores oxygen within muscle and tissues. Youth are required to consume 12-13 grams of iron per day for efficient functioning.
- Red meats; Dark-leafy greens; Legumes; Nuts
Calcium:
Calcium is an essential nutrient that is vital for the maintenance of strong bones and teeth. It also plays a role in the clotting of blood and the absorption of iron. Calcium deficiency can lead to brittle bones (osteoporosis), poor posture, stooped height, and increased risk of fractures. Youth are required to consume 1300 milligrams of calcium per day for efficient functioning.
- Dairy products; Dark leafy greens; Nuts and seed -
Sodium:
Although sodium can be detrimental to health when consumed in excess, sodium plays and important role in the transmission of neural impulses within the body and to maintain osmotic pressure within cells to prevent dehydration. Optimal levels of sodium can prevent stroke. Youth are required to limit their consumption of sodium to 1500-2300 milligrams of sodium per day as excess consumption can lead to high blood pressure and obesity.
- Salt (sodium chloride); High-processed foods; Cured meats -
Potassium:
Potassium is important for the transmission of neural impulses, regulating blood pressure within a normal range, and for the contraction of muscles; especially the heart-potassium is responsible for the proper pumping action of the heart. Optimal levels of potassium can prevent stroke. Youth are required to consume 4700 milligrams of potassium per day for efficient functioning.
- Bananas; Avocado; Potato; Prunes; Oranges –
Vitamins play an important role in very specific functions throughout the body. Most vitamins cannot be synthesised by the body and must be obtained through diet or by supplements.
Vitamin C: primarily needed for the growth and repair of tissue within the body as well as the production of collagen. Youth are required to consume 70 milligrams of vitamin C per day for efficient functioning. The largest source of Vitamin C is found in citrus fruits such as oranges and kiwi fruits.
Vitamin A: primarily involved in the maintenance of good vision and a healthy immune system. Youth are required to consume approximately 800 IU of vitamin A per day for efficient functioning. Vitamin A is found in green, yellow, or orange fruits and vegetables and organ meats, such as liver.
Vitamin D: primarily involved in the proper absorption of calcium to strengthen teeth and bones. Youth are required to consume 600 IU per day for efficient functioning. The main source of vitamin D is from sunlight.
Vitamin E: is an antioxidant primarily responsible for boosting the efficiency of the immune system by producing antibodies. It also contributes to the efficient functioning of the circulatory system by improving the flow of blood in circulatory system and the contraction/dilation of blood vessels. Youth are required to consume 15 milligrams of vitamin E per day for efficient functioning. Vitamin E is found in vegetable oils, nuts, and green vegetables.
Vitamin K: primarily responsible for the clotting of blood. Youth are required to consume 75 micrograms of vitamin K per day for efficient functioning of their bodies. Vitamin k is found in leafy green vegetables, vegetable oils, some fruits, and animal products.
Preventing obesity through nutrition
Maintaining a healthy diet during
youth is essential for reducing the risk of obesity during this vital period as
well as reducing the risk of being obese in adulthood. Youth are expected to
not only consume the recommended daily intake of macro and micro nutrients per
day, they are also required to consume a specific number of serves of food
within each food-group per day.
Favouring one food group over another can be detrimental to the efficient functioning and health of young people and may be a risk factor to the cause of obesity within Australian youth. Maintaining a balance between each of the food groups and nutrients, is essential to obtaining the vital nutrition and benefits during this critical developmental period and reducing the rate of obesity in youth within Australia.
Using these guidelines to healthy eating, along with 60 minutes minimum exercise per day to burn off energy consumed, youth are decreasing their chances of being overweight or obese and furthermore improving their health.
Favouring one food group over another can be detrimental to the efficient functioning and health of young people and may be a risk factor to the cause of obesity within Australian youth. Maintaining a balance between each of the food groups and nutrients, is essential to obtaining the vital nutrition and benefits during this critical developmental period and reducing the rate of obesity in youth within Australia.
Using these guidelines to healthy eating, along with 60 minutes minimum exercise per day to burn off energy consumed, youth are decreasing their chances of being overweight or obese and furthermore improving their health.