Nutrient 4

Recommended dietary intakes 3

Nutrition Fat Proportions Age

(years) 8-11
Males
12-15 16-18 8-11
Females
12-15 16-18

for 30%
15% Energy
(kJ)
8,700 -
9,100
9,200 -
11,800
11,700 -
13,500
7,700 -
8,200
8,100 -
9,800
8,800 -
10,000

Teens

Protein
Protein 27-38 42-60 64-70 27-39 44-55 57
(g)
55%
Iron 6-8 10-13 10-13 6-8 10-13 10-13
(mg)

Fats = 37 kJ per gram Calcium 800 1,200 1,000 900 1,000 800
(mg)
Protein = 16.7 kJ per gram
Carbs = 16.7 kJ per gram Total Folate 150 200 200 150 200 200
Sample - 10,000 kJ Diet Plan 7 (µg)
You need less fat to get the same
amount of energy, so eat Zinc 9 12 12 9 12 12
Energy/Nutrient (g) kJ P F C smaller quantities of fat (mg)
than carbohydrate or protein. Vitamin A 500 725 750 500 725 750
Breakfast Carbohydrates (µg)
Poached egg, large 350 7.8 5.7 0.2
Multigrain bread x2
Butter, 2 tsp
764
312
9.0
0
2.2
4.1
32
0
Health Conditions Vitamins & Minerals 8
Honey, 1 Tbs 277 0.1 0 16.7 Emotional problems including depression, eating issues, and suicidal behaviours Where do I get them and what do they do?
Kiwifruit x 2 456 1.8 1.0 27.4 are at very high rates in New Zealand teens. Girls are at the highest risk.
Emotional health can be supported by: Iron Calcium Folate Zinc Vitamin A
Morning Tea Egg Wholegrains Whole wheat Beef Kumara
• Avoiding low blood sugar by eating sufficient kilojoules, and cutting out re-
Banana x 1 552 1.4 0.5 30.8 Beef mince Dark greens Broccoli Lamb Pumpkin
fined carbohydrates to help normalize blood sugar. Eat lots of plant foods.
Mango x 1 522 1.0 0.4 29.6 Tuna Potato w/ skin Dark greens Oysters Carrot
• Depression can be a symptom of vitamin deficiency, Make sure you’re getting:
Spinach Nuts Tomato juice Peanut butter Red capsicum
B vitamins, Biotin, Folic acid, and Vitamin C and Omega 3 EFAs.
Lunch Legume beans Tofu Citrus fruit Peas Rock melon
• Avoid alcohol, it is a depressant, and depletes nutrients including:
Tomato soup, 1 cup 595 2.1 8.6 14.3 Raisins Yogurt Strawberries Oat bran Watermelon
Vitamins A C D E K and B vitamins and calcium, magnesium, iron, and zinc.
Avocado x 1 1630 2.8 41.5 1.1 Oxygen↝cells Muscle action Cell division Growth Night vision
Tortilla, maize x 1 661 4.6 3.4 27.7 Bone growth Making DNA Sexual maturity Skin, gut &
Cheese shredded 1/4cup 527 7.1 10.8 0 Obesity is common in New Zealand youth. Overweight and obesity is defined as Energy
≥85th percentile for BMI (for age & sex). Thirty-four percent of 11-14 year Strong bones Making blood Wound healing lung health
Salad Growth Hair and skin Immunity
Lettuce, 1 cup 36 0.6 0.2 0.2 olds, and twenty seven percent of 15-18 years olds are overweight. See a Healthy teeth Growth
Build muscle health Growth
Carrot, 1/2 cup 49 0.4 0.1 4.3 health care professional to assess your BMI. Weight Bone health Resistance to Bone health
Celery, 1 stalk 10 0.2 0.0 0.3 If you need to loose weight: Brain function maintenance Blood vessels stress Sexual maturity
Capsicum, 1/2 54 0.6 0.1 2.5 • Eat a balanced diet with the correct number of kilojoules for your age, sex,
Vinaigrette, 1 Tbs 320 0.1 7.7 24.3
height, and activity. Eat a variety of fresh foods from the major food groups. What happens if I don’t get enough? 9
• Avoid fried foods, eat healthy fats. Avoid refined carbs - eat vegetables & Anaemia- Obesity Anaemia - Slow growth Vision problems
Afternoon Tea
Wholemeal cereal bar 682 2.6 2.0 34.1 grains. low energy low energy Delayed sexual Blindness
High blood
• Avoid alcohol, it contains lots of kilojoules and depletes nutrients. pale skin pale skin maturity Scaly skin
pressure
Dinner • Get thirty minutes moderately intense exercise every day. weight loss weight loss Diarrhoea Loss of taste
Beef fillet steak, 137g 1020 38.2 10.1 0.0 • See a health care professional to assist with supplements that may help. Slow bone Slow growth Hair loss and smell
Nail defects growth
Baked potato w/ skin 329 2.3 0.1 17.3 1,2,3,5,6 Skin problems Poor appetite
Delayed
Sour cream, 1 Tbs 71 0.5 1.4 0.6 Low immunity Weak bones Poor immunity Poor immunity
menstruation
Broccoli, 1 cup 125 4.1 0.6 2.1 Poor appetite Infertility
Pumpkin, baked, 1 cup 408 3.1 0.8 19.7 Healthy Lifestyle Cracked lips Muscle spasms Birth defects Moodiness Bone changes
• Eat a balanced diet, including at least 5 fruits and vegetables a day. Eat
Desert wholegrains. Eat protein foods to support growth. Eat healthy fats for good How do I know if I’m getting enough?
Low-fat yoghurt, 1cup 166 4.8 0.4 4.4 brain function. Eat enough kilojoules to grow and maintain a healthy weight.
sweetened with stevia Serum iron Hair mineral Serum folate Zinc taste test Serum retinol
Blueberries, 1/2 cup 92 0.6 0.4 3.6 • Exercise regularly, at least 30 minutes every day. Stay hydrated with water. Hair mineral analysis Hair mineral
• Spend time out doors to get vitamin D from the sun, but don’t get burnt! analysis analysis
Totals 10008 16% 35% 50% • Avoid alcohol, drugs, and smoking. Get at least eight hours sleep. • The best way to check your nutritional status is to see a health
professional who can examine you and take a diet history.