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Adolescence is a time of physical growth and development which requires adequate intake of energy and nutrients. Good eating habits should be developed and maintained during this period, promoting growth and development, healthy body image and more physical activity, at the same time preventing deficiency i.e. anaemia and calcium deficiency diseases, especially among girls.

The following foods are encouraged:

Intake of wholegrain brown bread

Intake of wholegrain products:

- brown crackers

- have slower release of energy and delay the feeling of hunger.

Dairy products – milk, cheese, yogurts etc. provide calcium.

Fruit & vegetables – increase iron absorption.

There is a drinks machine available in the school with water and juice

The following foods are not allowed:

Crisps

Popcorn (makes a huge mess on the floor)

Fizzy drinks

Chewing gum

These high sugar/high fat foods are major contributors to overweight and obesity as underlined by The World Health Organisation.

N.B. If fizzy drinks and unhealthy snacks are handed in at the office as part of a lunch, these items will be returned to parents.

The following good eating habits are recommended:

-Eat three main meals and three smaller meals daily.

-Eat breakfast daily

-Eat healthy snacks in school and before homework/study.

-Eat well balanced meals.

-Choose red meat frequently.

-Include 5 servings/day of dairy

-Include 5 servings/day of fruit and vegetables.

For those on restrictive diets:

Remember to include alternative sources of protein and iron in the diet.

The more restrictive the diet, the more attention must be paid to avoid deficiencies arising.

Vegetarian diets are not any healthier than omnivorous (meat eating) diets.

For those who participate in sport the following nutritional guidelines should be followed:-

Eat regularly and do not skip meals

Include carbohydrates rich snack foods before and after training and sports events.

Choose complex carbohydrate rich foods from the bottom of the food pyramid as the basis for all meals and snacks.

Fluid balance is vital – drink before, during and after sports.

In addition to nutrition

Access to sunlight on the skin will improve Vitamin D requirements and will increase calcium absorption.

Teenagers need at least 60 minutes of moderate physical activity each day apart from school activities.



 

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