(MTYN) Changes in Body Composition Lesson

Changes in Body Composition Lesson 

Adolescent ImageAdolescence covers ages from 13 to 18 years old. There are many changes going on physically, mentally and emotionally in a teen's life. Changes in their bodies and thinking may cause stress at school and with their relationships. Poor eating habits and different nutritional demands start taking a toll on their bodies. This can aggravate any preexisting conditions like obesity, acne, poor mental health and more. During this time in teens' lives, it is important to get the proper nutrients and vitamins they need to keep their bodies healthy.

 

Hormones

Hormones (the body's chemical messengers) are responsible for many of the changes in the body. During this stage, females are entering puberty and beginning the menstruation process. The shift in hormones may cause girls to gain weight. Their hips may widen and they may also grow about 3-4 inches in height. Many girls will need to purchase new clothing to accommodate their new adult figures.

The male population is also going through some unique changes. One welcome change is an additional 4-5 inches in height, which will slim and trim his physique. Increased testosterone production can provide more muscle mass, a manly jaw line, and broader shoulders. On average, most males gain around 15-20 pounds during the adolescence period.

 

Body Composition Changes During Adolescence

See the information below to learn about some changes in adolescent body composition and the effects these changes cause.

 

Body Composition Changes in Adolescence --Teen basal metabolic rate decreases by about 15%. Effect: it becomes harder to keep weight off the body. --Shifts in hormones cause sleep disturbances. Effect: teens usually go to bed later and wake up late. This can cause weight gain. --Triglycerides increase in males during adolescence. Effect: Raises chance of heart disease. --HDL (good cholesterol) decreases in some males. Effect: Risk for high cholesterol and other heart related diseases. --Increase in estrogen production for females. Effect: can prevent some types of cancer and disease.

 

Eating Habits

These changes may initiate some troublesome eating habits. Often, young people will choose convenience foods and prepackaged meals. Their diets may consist of fried food, refined food, fast food and junk food. They are often influenced by their peers and will follow others' unhealthy eating habits. Because of these unhealthy eating habits, some teen diets lack the protein and nutrients necessary to supply their bodies with energy. Also, eating a diet that is high in processed carbohydrates and sugar can increase the body's insulin resistance. Eating a poor diet can put teens at risk for acquiring Type 2 Diabetes.

The calorie demand increases during this time period. The average teen will need anywhere from 1600-2000 calories. For an active teen or an athlete, the demand could increase to 4000 calories a day. Even though the calorie demand increases, it is wise to choose healthy, nutrient-dense foods.

 

A Day in the Life of a Teenager

Look at a sample of a teen diet below. Think about what might be unhealthy about this diet.

Food Diary Notebook Image Breakfast: 2 toaster pastries and chocolate milk Snack: packaged crackers & sports drink Lunch: 2 slices of pizza, corn, milk, and ice cream Snack: candy bar & soda Dinner: cheeseburgers, fries, soda Late night snack: cookies

 

What is unhealthy in this diet? See the breakdown below.

A breakfast of two toaster pastries and chocolate milk is high in sugar - about 45 grams. This is about 11 teaspoons of sugar.

Her snack of packaged crackers and a sports drink is high in sugar and refined grains.

The lunch of two slices of pepperoni pizza, corn, milk, andice cream is also high in fat and sugar.

The second snack of a candy bar and a soda is high in sugar and fat.

The dinner of a cheeseburger, fries and a soda is high in fat and sodium.

Finally, her late night snack of cookies is also high in sugar.

A diet consisting of these items will do little to provide nutrients to her body with high fat, low substance meals.

 

Sample Healthy Diet

Food Diary Notebook revised Image Breakfast: 1 1/2 cups low sugar cereal, 2% milk with 1 serving of fruit Snack: 1 piece of string cheese and 1 serving of fruit Lunch: turkey sandwich on whole wheat and lite mayo and low fat yogurt Snack: 2 tbsp peanut butter on rice cake Dinner: 1 piece grilled chicken, steamed vegetables, 1 slice of whole wheat bread Late night snack: low fat and low sodium popcorn or fruit

 

Self-Assessment: Body Composition

 

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