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NutritionDuring adolescence, young women's eating habits often change due to increased socialisation with friends, part-time work and a generally more independent lifestyle. They tend to have more meals outside of the home, thus making their own decisions regarding what to eat. The convenience and low cost of fast foods makes them a popular choice with adolescents. However, eating too much fast food can contribute to overweight and obesity. At the same time young women’s food choices may also be influenced by concerns about body image and weight, with a significant number of women on diets of some kind (1). Many of these diets or weight management plans are not suitable for adolescents as nutritional requirements at this age are different from other ages. Therefore, providing young women with information on the nutritional requirements for a person of their age may help them to make better food choices. Facts and figuresThe 2004/5 National Health Survey found that:
Generally, adolescents need to eat more breads, rice, pasta and grain-based products and less cakes, pastries and high-fat fast foods. They also should be encouraged to eat vegetables, fruit and dairy products like milk, cheese and yoghurt (3). Daily calorie needsA person’s daily energy requirements depend on a number of factors including their growth rate, body composition and level of activity. As a general guide though, girls aged 11-12 require between 7700-8700 kilojoules daily and girls aged 16-17 require between 8800-10 000 kilojoules daily (4). Core food groupsThe Australian Guide to Healthy Eating introduced a new system consisting of core food groups. These core food groups differed from the original five food groups in that the fats and oils food group was abolished and the fruit and vegetable food group was separated into two separate groups. Below is a list of the core food groups and suggestions for how they can be included in the diet. The recommended daily intakes (RDI)s are based on those for an adolescent aged 12-18 years whose eating pattern is based on foods from all of the groups (see the Australian Guide to Healthy Eating for distinctions) (5). Breads, cereal, rice, pasta, noodles Vegetables, legumes Fruit Milk, yogurt, cheese Meat, fish, poultry, eggs, nuts, legumes Extra foods Important nutrients for young womenThe growth and hormonal changes occurring during the adolescent years also mean special nutritional requirements. The most important nutrients in this period are calcium and iron. Iron - Adolescent girls require large amounts of dietary iron to replace the iron lost during menstruation and for general growth needs. It is estimated that menstruation approximately doubles the iron requirements of women compared to men. Iron depletion can cause tiredness, lack of energy and fatigue. There are two different types of iron found in food. Haem iron is found in lean meat, chicken and fish and is easily absorbed by the body. Non-haem iron is found in plant foods and eggs but is not as readily absorbed by the body. The diets of adolescent girls should include foods that are rich in iron such as lean red meat, leafy green vegetables, iron-enriched breakfast cereals, legumes and dried fruit. The body’s absorption of non-haem iron can be boosted by including ascorbic acid (Vitamin C), meat, fish or chicken in the same meal. Coffee, tea and unprocessed bran can all interfere with iron absorption and so should be limited. Calcium - Calcium is an important nutrient in an adolescent’s diet, responsible for building bones and teeth. Calcium intake during childhood and particularly during the adolescent years contributes to the formation of bone mass. Achieving a good bone mass lowers the risk of developing osteoporosis later in life. The best sources of calcium include dairy products (milk, yoghurt, cheese), fish with edible bones (salmon, sardines) and calcium-fortified soy products (milk, tofu). What to limit in the diet?Substances that should be monitored in the diet and only consumed in small amounts include fat, salt, sugar and fast foods. Fats - Diets high in saturated fats may cause obesity and diabetes or increase the risk of cardiovascular disease and some forms of cancer. It is, therefore, recommended that the intake of saturated fats be limited, with polyunsaturated or monosaturated fats being the preferred choices. While deep fried foods such as chips are obviously high in fat, the fat content of other foods is not always obvious. Foods containing ‘hidden’ fats include biscuits, cakes, pastries and chocolate. Choosing low fat products, lean meat and cooking with little or no oil can all help reduce the intake of fat in the diet. Salt - The amount of salt required in the diet is small and can easily be met through eating a range of fresh foods. The addition of salt in both food processing and at the table, results in a much higher salt intake than is necessary. A high salt intake is linked to high blood pressure, a risk factor for heart disease. Like fat, salt is often hidden in the foods that we eat. While we are aware that products like chips, pretzels and nuts can be high in salt, we may not realise that foods in brine (pickles, olives, canned fish), cheese, condiments and sauces, canned vegetables, smoked meats and packet and tinned soups and even some cereals can also have a high salt content. Not adding salt when cooking or at the table and choosing low salt products will all aid in limiting the overall salt intake. Sugar - Sugar is a naturally occurring element in many foods including milk, grains, and fruit. The type of sugar that is consumed most in our diets is sucrose which, although providing energy, has no other nutritional value. A high intake of sugar in the diet can lead to increased risk of diabetes, obesity and dental problems. Like fat and salt, much of the sugar we consume is hidden in the processed foods we eat. Products high in sugar include soft drinks, confectionery, canned fruits in syrup, biscuits, cakes, jam, ice-cream and some breakfast cereals. Fast Foods - While eating fast food occasionally is fine, eating it too often can lead to an unhealthy diet. Many fast foods are high in fat, salt and sugar and have limited nutritional value. Fast food outlets also use marketing strategies such as 'up sizing' and bundling which result in people buying larger amounts of food than they need. Some of the popular fast foods (and their fat content) include:
These types of fast foods should be limited, with ‘healthier’ alternatives chosen instead. Some better fast food choices include:
VegetarianismSome young women make the decision to become vegetarian. There are three different types of vegetarianism: Lacto-ovo - Consumption of animal products obtained without slaughter (dairy products and eggs). Lacto - Consumption of dairy products only (not eggs). Vegan - No consumption of any animal products (dairy products, eggs, and all foods containing these). Some vegans also avoid using animal products (wool, leather, bone) and products containing animal fat (such as cosmetics and soap). Studies suggest that vegetarians experience lower incidences of cancer and cardiovascular disease (8). The reduced risk of these diseases in vegetarians may be due to a number of factors including the absence of meat and saturated fats in the diet, the increased consumption of fruits, vegetables and grains, and vegetarians’ generally healthier lifestyles (not smoking or drinking alcohol, regular exercise). A vegetarian diet, however, must be well planned to avoid deficiencies in nutrients like protein, calcium, iron and zinc (usually obtained largely from animal products in the diet). Vegetarians need to include in their diet foods rich in these nutrients, such as: nuts; seeds; soy products; yellow, starchy and green leafy vegetables; wholegrain varieties of breads and cereals; meat substitutes (eg. textured vegetable protein) and fortified breakfast cereals. The amount of iron in the vegetarian diet can be greatly improved by including Vitamin C rich foods which boost the body’s iron absorption abilities. It is important that vegans find an alternative source of B12 as it is not sufficiently provided in a diet of vegetables, fruit and grains. Vegans should eat either foods fortified with B12 or take Vitamin B12 supplements. A well balanced vegetarian diet requires a great deal of planning and careful management. For women considering vegetarianism, a visit to a dietician for advice may be beneficial. References
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Last Modified: November 7, 2007 |
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