RESOURCES NOTES
Nutrition Explained by Dr. Jen Ashton Importance of Good Nutrition:
Links to an external site. - Nutrition is vital as it fuels our body.
- Food can act as medicine or poison,
depending on our choices.
Individual Nutritional Requirements:
- Daily nutritional needs vary per
individual.
- Aim to eat a variety of colorful fruits
and vegetables.
- Avoid ultra-processed foods with long
shelf lives.
Key Focus on Added Sugar:
- Emphasize checking for added sugar
in nutritional profiles.
- Hidden added sugars are prevalent in
many shelf products.
- Excessive sugar intake is detrimental
to health.
Nutrition vs Health:
- Nutritional science and medical
evidence show too much sugar is
harmful.
- The gut-brain axis indicates a
connection between nutrition and
mental/physical health.
- Research on the gut-brain axis is in its
early stages.
Encouragement for Personal
Exploration:
- Be curious and experiment with
different diets.
- Observe how different foods affect
your physical and psychological well-
being.
Crash Course on Metabolism and Nutrition Body Composition:
Links to an external site. - 80 kg body weight
- 64% water
- 16% protein
- 16% fat
- 4% minerals
- 1% carbohydrates
Protein Functions:
- Found in muscles, sodium-potassium
pumps, hemoglobin, enzymes
- Cells synthesize 225-450 kg of protein
over a lifetime
Nutrient Intake and Energy:
- Body acquires, extracts, burns, and
discards nutrients
- Continuous need for nutrient resupply
Metabolic Processes:
- Metabolism involves all biochemical
reactions in the body
- Anabolism: Builds structures,
consumes energy
- Catabolism: Breaks down substances,
releases energy
Nutrient Groups:
- Water: Majority of body and intake
- Vitamins: Essential for nutrient
utilization
- Vitamin C for iron absorption
- Vitamin K for blood clotting
- B vitamins for ATP production
- Minerals: Vital functions (bone
hardening, hemoglobin, pH balance)
- Carbohydrates, Lipids, Proteins:
Primary nutrients on food labels
Carbohydrates:
- Source: Plants (fruits, honey, veggies,
grains)
- Glucose: Main cellular fuel for ATP
production
- Stored energy: Glucose and fat
Lipids:
- Source: Meat, plants (fruits, nuts,
seeds)
- Functions: Energy storage, cell
membrane formation, hormone
precursors
- Essential fatty acids: Omega 6 and 3,
crucial for brain and inflammation
Proteins:
- Source: Meats, dairy, eggs, legumes,
nuts, cereals
- Functions: Muscle, connective tissue,
enzymes, ion channels, pumps
- Synthesis: Amino acids from food
reassembled into body proteins
- Essential amino acids: 9 must be
ingested, combining foods for complete
proteins
How the food you eat affects your brain Brain Composition:
Links to an external site. - Dehydrated brain weight mainly from
fats (lipids)
- Contains proteins, amino acids,
micronutrients, and glucose
Impact on Functioning:
- Nutritional components affect brain
function, development, mood, and
energy
Fats in the Brain:
- Omega-3 and omega-6 fatty acids are
essential for brain health
- Sources: nuts, seeds, fatty fish
- Crucial for cell membrane creation
and maintenance
- Long-term consumption of trans and
saturated fats may harm brain health
Proteins and Amino Acids:
- Building blocks of growth and
development
- Amino acids are precursors to
neurotransmitters (mood, sleep,
attentiveness, weight)
- Balanced diet helps maintain a stable
combination of neurotransmitters
Micronutrients:
- Antioxidants in fruits and vegetables
benefit the brain
- Vitamins and minerals are essential
for overall brain health
Energy Supply:
- Brain uses up to 20% of body’s
energy, primarily from glucose
- Frontal lobes are sensitive to glucose
drops, affecting mental function
Carbohydrates:
- Three forms: starch, sugar, and fiber
- High glycemic foods (e.g., white
bread) cause rapid glucose release and
subsequent dips, affecting attention span
and mood
- Low glycemic foods (e.g., oats, grains,
legumes) provide steady glucose release
and sustained attentiveness
Dietary Recommendations:
- Varied diet of nutrient-rich foods for
sustained brain power
- Choices in food intake have a
significant impact on brain function and
health
Take Charge of Your Health: A Guide for Making Healthy Choices
Teenagers -Choose healthy foods and drinks.
Links to an external site. -Be active regularly.
-Get enough sleep.
-Benefits include more energy, strong
bones and muscles, healthy weight,
better school performance, and lower risk
of weight-related health problems.
Understanding Energy
-Calories from foods and drinks provide
energy.
-Caloric needs depend on age, sex,
height, weight, growth rate, and physical
activity level.
Recommended Foods and Beverages
- Vegetables
- Fruits
- Grains
- Protein
- Dairy
Nutrients Teens Often Miss
- Calcium
- Vitamin D
- Potassium
- Fiber
Limiting Unhealthy Foods and
Beverages such as
- Added Sugars
- Saturated Fats
- Sodium
Healthy Eating Tips
- Watch portion sizes.
- Be mindful of food advertising.
- Eat a healthy breakfast.
- Pack healthy snacks and lunches.
- Eat home-cooked meals with family.
- Get involved in grocery shopping and
meal preparation.
Physical Activity Recommendations
- At least 60 minutes of physical activity
daily.
- Include aerobic, muscle-strengthening,
and bone-strengthening activities.
- Limit screen time to less than 2 hours
daily (excluding homework).
Getting Enough Sleep
- Teens need 8 to 10 hours of sleep each
night.
- Maintain a consistent sleep schedule.
- Avoid heavy meals and screen time
before bed.
How to Adopt Healthier Habits
- Make changes gradually.
- Identify barriers to healthy habits.
- Set realistic and achievable goals.
- Stay motivated and track progress.
Healthy Eating During Adolescence Healthy Eating Importance:
Links to an external site. - Essential for a healthy lifestyle
- Should be taught from a young age
- Consult a health care provider before
making dietary changes
General Healthy Eating Guidelines:
- Eat 3 meals a day with healthy snacks
- Increase dietary fiber, reduce salt
- Drink water, limit sugary drinks and
fruit juice
- Prefer whole fruits over juice
- Eat balanced meals
- Bake or broil food instead of frying
- Monitor and reduce sugar intake
- Choose fruits or vegetables for snacks
- Reduce butter and heavy gravies
- Eat more chicken and fish, limit red
meat, and choose lean cuts
Making Healthy Food Choices:
MyPlate Guidelines
- Grains: Whole wheat, brown rice,
oatmeal
- Vegetables: Dark green, red, orange
vegetables, legumes, starchy vegetables
- Fruits: Fresh, canned, frozen, dried;
whole, cut-up, pureed
- Dairy: Fat-free or low-fat products
high in calcium
- Protein: Lean meats, poultry, fish,
nuts, seeds, peas, beans
- Oils: Include essential nutrient-rich oils
like nut oils; avoid solid animal fats
Nutrition and Activity Tips
- Eating Habits:
- Establish regular meal times with
social interaction
- Involve children in food selection and
preparation
- Focus on foods rich in calcium,
magnesium, potassium, and fiber
- Control portion sizes and prefer non-
processed foods to manage calorie
intake
Physical Activity:
- Limit sedentary activities (video, TV,
computer) to less than 2 hours daily
- Replace sedentary activities with
physical movement
- Ensure children and adolescents get
at least 60 minutes of moderate to
vigorous activity most days
- Encourage regular fluid intake during
physical activity to prevent dehydration
Nutritional Needs:
- Adolescents need healthy foods to
meet growth needs due to body changes
and growth spurts
- Increasing independence and peer
influence affect food choices
- Emphasize meal convenience with
healthy options
Dieting Concerns:
- Adolescents may feel pressure to diet
or limit food intake
- Boys and girls may diet to "make
weight" for sports or social events
Benefits of physical activity This link was broken
Links to an external site.
Depression and Anxiety: Exercise Eases Benefits of Exercise for Mental Health
Symptoms
Links to an external site. 1. Releases Feel-Good Endorphins:
- Endorphins are natural chemicals in
the brain that improve well-being.
2. Distracts from Worries:
- Exercise helps shift focus away from
negative thoughts.
3. Boosts Confidence:
- Achieving exercise goals enhances
self-esteem and body image.
4. Increases Social Interaction:
- Socializing during physical activities
can improve mood.
5. Provides Healthy Coping Mechanism:
- Physical activity is a positive way to
manage stress and emotional
challenges.
Types of Physical Activity
- Physical Activity vs. Exercise:
- Physical activity includes any muscle-
engaging activities that require energy.
- Exercise is a planned, structured form
of physical activity aimed at improving
fitness.
- Examples of Physical Activities:
- Running, weightlifting, and sports like
basketball.
- Gardening, washing the car, walking,
or other less intense activities.
- Incorporating Activity into Daily Life:
- Take stairs instead of the elevator.
- Park farther from destinations for
added walking.
- Consider biking to work.
Recommended Amount of Exercise
Guidelines:
- At least 150 minutes of moderate
aerobic activity per week.
- Or 75 minutes of vigorous aerobic
activity per week.
- An equivalent mix of moderate and
vigorous activities is also beneficial.
- Short periods (10-15 minutes) of
activity throughout the day can add up.
Getting Started and Staying Motivated
1. Find Enjoyable Activities:
- Choose activities you like and
consider when and how you prefer to
exercise.
2. Get Professional Support:
- Consult healthcare or mental health
professionals for guidance and support.
3. Set Realistic Goals:
- Start with achievable targets and
gradually increase the intensity and
duration.
4. Reframe Your Perspective:
- View exercise as a tool for
improvement rather than a chore.
5. Identify and Address Barriers:
- Understand what prevents you from
being active and find solutions (e.g.,
exercise at home if self-conscious, find a
workout partner for motivation).
6. Prepare for Setbacks:
- Acknowledge every positive step and
don’t give up if you miss a day; simply
resume the next day.
Consulting Your Healthcare
Professional
- Before Starting:
- Check with a doctor to ensure the
safety of the exercise program based on
your health conditions and medications.
- If Symptoms Persist:
- Regular exercise should complement,
not replace, therapy and medication.
Consult a professional if symptoms
continue to impact daily life.
By incorporating regular physical activity
into your routine, you can experience
significant improvements in mental health
and overall well-being.