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Capstone Project

Tony Ciammaichella

Career and Life Post Sec 11

September 12th, 2017

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Table of Contents

Research Paper ............................................................................................................................... 3-10

Bibliography ....................................................................................................................................... 11
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Research Paper

Over 25% of teenagers in Canada can be considered as overweight or obese. (Canadian Health,

2014). Often junk food and oversized drinks take the place of healthier choices, like fruit or milk,

and kids dont make up the nutritional shortfall. More than 1/3rd of teenagers eat fast food on

any given day. (National Health and Nutrition Examination, 2012). In 2012, a study done by the

National Health and Nutrition Examination found that kids ate an average of 12.4% of their

daily calories from fast food. Teenage kids eat twice as many calories from fast food restaurants

than younger children. (NHNE). This might be because teenagers have more opportunities to

choose their own meals and where they get them from. Upper income teens spend 22% of their

money eating out. (according to a recent study by Piper Jaffray). A healthy diet is important for

a healthy weight. Teenagers making poor choices in their diet is a major concern. (Canadian

Health for Teenagers, 2016). There are certain benefits and important reasons for eating healthy.

Eating healthy allows the body to feel better so that the number of visits to the doctors office

are far and few between and a better quality of life can be enjoyed. (DietiansCanada, 2017).

Food, to a large extent defines us. It determines are mood, behavior, and the energy we have. The

risks with not eating healthy can cause health problems such as diabetes and obesity. In this

paper it will address the importance of how and why we should eat healthy from a young age and

it will point out some of the negative effects on not eating healthy such as diabetes, heart disease,

iron deficiency, obesity and undernutrition, more specifically in Canada. In elementary school,

we learn about Canadas Food Guide, which recommends the number of food guide servings per

day. For teenagers aged 14-18 it is suggested that they should eat 7-8 vegetables and fruit, 6-7

grain products, 3-4 dairy products, and 2-3 meat and alternatives every day. (Government of
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Canada: Canadas Food Guide, 2017). Having the amount and type of food recommended by the

Canadian food guide will help meet one's needs for vitamins, minerals and other nutrients,

reduce the risk of obesity and better ones overall health. (Canadas Food Guide, 2017).

Unfortunately, teenagers suffer from making poor choices in their food decisions. (Canada

Health for Teenagers, 2016). It is easier to grab a fast food meal, with high calories and low

nutritional value rather than make knowledgeable and better food choices. Teenagers could make

better decisions if they had the right information about how fast food affects their health and

more accessibility on fresh tasty food.

Unlike diets, eating healthy is a not a temporary solution. Eating healthy and choosing a variety

of foods from each food group grams, proteins, fruits, vegetables and diary combined with

routine physical activity can result in a long and healthy lifestyle. (Healthy Eating, 2017). When

choosing food for ones family it is important to look for food low in fat and sugar, relatively

low in calories, rich in vitamins, minerals, and other nutrients important to health.

The importance of eating healthy can improve your lifestyle. It is recommended that you should

have the right number of vitamins a day to maintain a healthy lifestyle. To meet your daily

needs, vitamins must be obtained through your diet. Most people can meet their vitamin needs by

following Canada's Food Guide and eating a variety of healthy foods. (Dietitians Canada,

2016). Teenagers should have the right number of vitamins such as calcium and iron which are

two of the most crucial elements for being healthy. The importance of calcium is for bone

growth. Females are particularly at risk if they do not meet their calcium requirements. Females

aged 13 to 17 have an intake of approximately 1000 mg/day while the daily recommended intake

(DRI) for this age group is 1300 mg/day. Males of the same age meet their requirements at about
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1400 mg/day. To meet the DRI for calcium, teens should follow Canada's Food Guide for

Healthy Eating's recommendation of 3 to 4 servings of milk products per day. (KidsHealth,

2017). Some of the common foods you can find high in calcium are milk, yogurt, almonds,

broccoli, cheese and bok choy. In general, calcium food sources are found in the highest

amounts in raw dairy and green vegetables. (Vitamin Rich Foods, 2017). If one does not have

enough calcium it can cause some symptoms such as tooth decay, muscle tension and high blood

pressure. Milk and dairy foods (yogurt and cheese) are important sources of calcium, vitamins

A and D, B12, protein and fat. Calcium is needed to help build strong bones and for nerve and

muscle function. (Diary Health, 2016). As stated before dairy products contain lots of calcium

for strong bones and for developing bones.

Iron is another key nutrient during growth and for maintaining a healthy lifestyle. It is a

component of muscle and blood and is essential to carry oxygen around the body. If a person

does not eat sufficient iron-rich foods, they may become iron deficient and suffer from a

condition known as iron deficiency anaemia. (Enjoy Healthy Eating, 2017). Some symptoms of

iron deficiency include tiredness, pale complexion, trouble breathing and heart problems.

Eventually, later in life these problems could become much worse, therefore it is important to

have iron. Good food sources that have iron include red meats, cereal, spinach, beans and many

other green vegetables. Both these vitamins play a big role in teenagers nutrition and

health. Meat is a good source of protein, vitamin B12 and iron. A diet rich in iron will help

prevent iron deficiency anaemia. (Importance of Proteins, 2016). Protein can be included in

foods like beef, chicken, fish, eggs, bean and nuts. It is not recommended to have much

processed meat products including chicken nuggets or burgers rather to bake or grill them instead

of frying the food. Fish is one of the best sources of protein. Young people, just like adults, are
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recommended to eat two portions of fish a week, one of which should be oily. (Health Eating,

2017). Fish contains lots of omega 3 which is proven to be beneficial to heart health. Another

good source of protein are eggs. Eggs are great for when you are in a rush and need a quick

breakfast that includes protein. They can be scrambled, poached, boiled or made into an omelet.

You can also find protein in some vegetables like beans, lentils and peas.

Another important aspect of eating healthy is to eat lots and lots of fruits and veggies. All age

groups (including teenagers) are encouraged to eat 5 portions of fruit and vegetables each day. A

study done by Canadian Health shows that 5 portions a day can help prevent heart disease and

some types of cancer. (Government of Canada, 2017). Certain fruits and veggies contain lots of

nutrients such as green leafy veggies which are a good source of iron, bananas and oranges

which are a good source of potassium and some root vegetables which are good source of

selenium.

Bread, rice, potatoes, pasta and other starchy foods are a good source of energy, fibre and

vitamin B. This food group should be the basis of meals. Many of these carbs are low in fat and

high in fibre. Fibre helps ensure healthy bowel movements it prevents constipation, helps

protect us against some cancers, and reduces the risk of heart disease. It can also help prevent

weight gain as it creates a feeling of fullness. (Enjoy Eating Healthy, 2017). Carbs also contain

B vitamins which are vital for a range of different functions such as the metabolism of fat,

carbohydrate, protein and alcohol, as well as energy release and the formation of red blood

cells. (Carbs and Fibres, 2017).

Many factors affect the eating habits on teenagers. This can vary from media advertising, the

availability of sugar-containing snacks and drinks and the influence of peers. Sugary and fatty
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foods can contribute to weight gain, health problems and dental problems. Sweets, cakes and

biscuits contain lots of calories but little nutrition. They should therefore be eaten as occasional

treats and not as an everyday food choice. (Unhealthy Eating and the Effects, 2017). There is a

difference between healthy fats and bad fats. Fats are essential for maintaining a healthy diet.

They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a

great source of energizing fuel. (Kathleen.M. Zelman, 2017). Fats can also be harmful if one

has too many fats or the wrong kind of fats such as fast food. It can cause many alterations like

arteries being clogged, obesity, and heart problems. Sugars are also good and bad for

you. Youve heard of good carbs and bad carbs, good fats and bad fats. Well, you could

categorize sugar the same way. Good sugar is found in whole foods like fruits and veggies,

because its bundled with fluid, fiber, vitamins, minerals and antioxidants. (Cynthia, 2017).

Some good examples of healthy sugars are cherries and oranges which both contain a

wholesome amount of sugar. While bad sugars on the other hand are considered Not added by

Mother Nature (Cynthia, 2017) and is refined like candy, sodas and baked goods.

Healthy eating was defined as eating behavior that can enable a person to achieve, a state of

complete physical, mental, and social well-being and not merely the absence of disease or

infirmity (World Health Organization, 2007). Healthy eating habits are developed through

socialization, in which families, schools, the community, government and international health

organizations may all play an active role. (Gootman and Kraak, 2016). Parents serve as role

models and influence adolescents purchasing behavior directly. (McNeal and Ji, 2011).

Empirical data confirms that parental support for healthy meals and nutrition skills is positively

associated with adolescents healthy food choices and healthy eating habits. (Tossavainen and

Turunen, 2016). Schools advertise nutrition and health information through the curriculum as
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well as extracurricular activities. They can support healthy eating by monitoring the nutritional

value of the food supplied in lunches and snack shops on their premises and parents can also play

a role in this. Recently there are initiatives to introduce school-based intervention programs to

encourage the consumption of fruits and vegetables among school aged children. (De Nooijer

and De Vries, 2008). However, peers have been shown to have a negative influence on healthy

eating. (Kelly, 2016). Conflict between parental influence and peer influence may prompt

young consumers to refuse to bring healthy food to school when their friends prefer food and

beverages that are high in calories and low in nutrients aka junk food. Peers views on body

weight and body image can also trigger unhealthy dieting practices such as inducing vomiting or

using laxatives for weight control. (Gootman and Kraak, 2016). Governments and international

health organizations may play a role in health promotion by advocating balanced diets and

running health-related publicity campaigns. Ambler (2016) proposed that the governments

should launch pro-health promotional campaigns targeted at the socio-economic and

demographic groups most in need of support. (Ambler, 2016).

Furthermore, teachers, parents, peers and the government, food advertisements often target

children/ teenagers and may encourage them to pressure their parents to purchase foods with

poor nutritional and health benefits. Through the use of cartoon figures, jingles and animations,

food advertisements aimed at young consumers associate the consumption of foods with fun,

enjoyment and peer acceptance. (Center for Science in the Public Interest, 2013). This often

makes the youth believe in these commercials and think that's what all the cool kids are eating

so why not get it.

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Another reason why we should eat healthy as students and in general is because it is proven to

improve academic performance. One study featured in the February 2011 edition of the "Journal

of School Health" looked at the impact of nutrition modifications, such as eliminating daily

consumption of soda, on academic performance among ninth graders in a Midwest city school

district. The researchers concluded that changes in the food and drinks the students consumed

had a positive impact on standardized measures of academic progress scores. (Kathryn, 2016).

In addition to dietary changes, this study also included an increase in physical activity among the

students, suggesting that it is the combination of healthy eating and exercise that will most

improve academic performance.

Some of the consequences of not eating healthy play a big role in overall health. If students do

not eat healthy diets, they face an increased risk of chronic diseases, including cancer, heart

disease and diabetes. (HelpingStudentsLearntoEatHealthy, 2017). Poor eating habits and

inadequate physical activity have been linked to 300,000 deaths each year (UnitedNations,

2016). Moreover, health-care costs for the chronic diseases that occur due to poor nutrition

habits have reached an estimated $71 billion each year (UnitedNations, 2016). If students

incorporate lifelong healthy habits like eating nutritious food from an early age, they may be able

to reduce and prevent the health-care costs and deaths from poor-nutrition-related chronic

disease.

In general eating healthy has many benefits and the sooner you start the better. Feeling better

promotes a healthy lifestyle that can be enjoyed by exercising and taking advantage of activities

not regularly participated in because of the way the body feels. Feeling better will boost your

energy level. This means the body does not feel tired and could encourage a daily exercise plan.
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(Kevin, 2017). Exercising will get the cardiovascular, lungs and stigma pumping. Just moving

about and being active can work certain parts of the body. When the body feels good it releases

adrenaline. Adrenaline helps with daily activities. Walking or running on a daily basis will

provide the body with some kind of physical activity. Feeling better alone with healthy eating is

a key essential to maintain a healthy lifestyle that improves overall health. Eating healthy foods

provides the body with nutrients from the food the body needs to maintain a level of energy that

could last throughout the day. (Hermia, 2016). You feel better and have energy that could last

until evening or when it is time to hit the hay for the day. Overall if you are eating healthy you

feel healthy and is a great boost to your morale. It is okay to have a treat once in awhile just not

so often or daily.
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Bibliography

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Obesity in Canada. (n.d.). Retrieved September 25, 2017, from

http://www.obesitynetwork.ca/obesity-in-canada

(n.d.). Retrieved September 25, 2017, from

http://www.publichealthontario.ca/en/BrowseByTopic/HealthPromotion/Pages/Addressing-
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Langlois, C. (2012, June 15). Teaching healthy eating habits to teens. Retrieved
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