[FN102] Adolescence

Young adolescents

9-13 years old

Older adolescents

14-18 years old

linolenic linoleic

Essential fatty acids: PDRI lists α-_____ and _____ needs for growth

Iron

Build more blood and muscle, transport oxygen to all tissues, support brain function, and maintain a strong immune system

Calcium

Needed for peak bone mass formation

Vitamin D

Helps absorb calcium

Zinc

Supports growth and immunity

Folate

Supports rapid growth, brain development, and the production of red blood cells; prevent anemia

Vitamin A and B-vitamins

What nutrients help with metabolism and cognition?

Low energy

What happens when you skip breakfast?

Poor nutrient absorption, high sodium and saturated fat

What happens when you intake too many unhealthy foods?

Lowers physical fitness

Sedentary Lifestyle

2 cups

Recommended rice servings for males?

1 ½ cup

Recommended rice servings for females?

Galunggong, bangus, eggs, chicken, munggo, tokwa

Examples of Filipino protein sources?

Malunggay, kalabasa, kangkong, papaya, saging

Examples of affordable Filipino glow foods?

Tinapa, malunggay, monggo, adobo, fortified pandesal

What are iron-rich Filipino foods?

Glow Foods

These support immunity and regulate body processes

10-15

What % of energy should come from protein (ages 19+)?

15-30

What % of energy should come from fat (ages 19+)?

55-75

What % of energy should come from Carbohydrate (ages 19+)?