Explain Two Benefits Of Adolescents Living A Healthy Life

Explain two benefits of adolescents who live a healthy lifestyle (eat healthy and exercise)

Adolescents who adopt a healthy lifestyle that combines proper nutrition and regular physical activity enjoy numerous benefits that positively influence their physical, mental, and emotional development. Firstly, maintaining a balanced diet and engaging in consistent exercise promotes healthy growth and development during this critical life stage. Adequate intake of essential nutrients supports bone growth, muscle development, and overall physical maturation, reducing the risk of developmental delays or deficiencies. Additionally, regular physical activity enhances cardiovascular health, improves muscular strength, and promotes better endurance, which are vital for overall physical competence and reducing future health risks.

Secondly, adolescents living healthily tend to have better mental health and emotional well-being. Proper nutrition and regular exercise have been linked to lower levels of stress, anxiety, and depression. Physical activity, in particular, stimulates the release of endorphins, which are natural mood enhancers, and helps improve sleep quality. Furthermore, developing healthy habits at an early age contributes to building a positive self-image and self-esteem, fostering resilience and promoting long-term wellness habits that persist into adulthood.

Discuss two potential risks they face with their eating habits and physical activity

Jacob and Mollie face specific risks associated with their current dietary habits and physical activity levels. Jacob, with his tendency towards a diet high in added sugars, processed foods, and insufficient fruits and vegetables, risks developing nutrient deficiencies, such as iron, calcium, and vitamin D deficiencies, which are crucial for bone health and immune function. His weight concerns and dietary choices may also predispose him to the development of disordered eating behaviors or unhealthy weight-control practices if not carefully managed. Moreover, his limited physical activity—only about 30 minutes per day—raises the risk of physical deconditioning, reduced cardiovascular fitness, and potential weight gain due to low energy expenditure.

Mollie, on the other hand, is experiencing weight loss and amenorrhea, which are signs of possible disordered eating or an excessively restrictive diet, leading to risks such as osteoporosis from low estrogen levels, especially given her vegetarian diet that may lack sufficient calcium and vitamin B12. Her emphasis on vegetarianism, although potentially healthful when properly planned, raises the risk of nutrient deficiencies if not managed correctly. Her high volume of physical activity without adequate caloric and nutrient intake can result in energy deficiency, decreased bone density, and impaired immune function. Additionally, her recent weight loss and absence of menstruation can impact her hormonal balance, impacting her overall health and athletic performance.

Create a 3-5 day meal plan for Jacob, including portion sizes and two micronutrients

Day 1 (Weekend Day)

  • Breakfast: 1.5 cups of whole-grain oatmeal topped with ½ cup of fresh berries and 1 tablespoon of chopped nuts. 8 oz of skim milk.
  • Snack: 1 small apple with 1 ounce of cheese.
  • Lunch: Grilled chicken breast (4 oz), ½ cup of quinoa, ½ cup steamed broccoli, and ½ cup of carrots. 8 oz of 2% milk.
  • Snack: 1 ounce of trail mix with nuts and dried fruit.
  • Dinner: Baked salmon (4 oz), 1 cup of roasted sweet potatoes, 1 cup green beans, and ½ cup of cooked brown rice.

Day 2

  • Breakfast: Greek yogurt (1 cup) with ½ cup of granola and a banana.
  • Snack: Carrot sticks with hummus.
  • Lunch: Turkey sandwich on whole wheat bread with lettuce, tomato, and mustard. Side of cucumber slices.
  • Snack: 1 cup of mixed berries.
  • Dinner: Stir-fried tofu with mixed vegetables (1 cup of each), ½ cup of cooked noodles, and soy sauce.

Micronutrients of concern: Vitamin D and iron. Including fish, dairy, leafy greens, and iron-rich plant sources helps meet these needs.

Create a 3-5 day meal plan for Mollie, focusing on her vegetarian lifestyle and including portion sizes of each food, and two micronutrients

Day 1 (Weekend Day)

  • Breakfast: ½ cup of cooked oatmeal with ½ sliced banana, 4 oz of fortified soy yogurt, and 1 tablespoon of chia seeds.
  • Snack: 1 medium orange and 1 ounce of almonds.
  • Lunch: Whole wheat veggie wrap with ½ cup of hummus, lettuce, cucumber, carrots, and peppers. Side of ½ cup of cooked lentils.
  • Snack: 1 cup of sliced strawberries with ¼ cup of cottage cheese.
  • Dinner: ½ cup of cooked quinoa, 1 cup of roasted vegetables, ½ cup of black beans, and a side of leafy greens with olive oil and lemon dressing.

Day 2

  • Breakfast: Smoothie with ½ cup of spinach, ½ banana, ½ cup of frozen blueberries, 4 oz of fortified plant-based milk, and 1 tablespoon of flaxseed.
  • Snack: 1 medium apple with 2 tablespoons of peanut butter.
  • Lunch: Lentil salad with mixed greens, cherry tomatoes, cucumber, and vinaigrette. Whole wheat pita.
  • Snack: 1 cup of carrot and cucumber sticks with hummus.
  • Dinner: Stir-fried tempeh with 1 cup of mixed vegetables, ½ cup of cooked brown rice, and sesame seeds.

Micronutrients of concern: Vitamin B12 and calcium. Fortified plant-based milks and legumes help meet these needs.

References

  • Berner, L. A., & Bistricky, S. L. (2018). Promoting adolescent health through nutrition and physical activity. Journal of Adolescent Health, 62(2), S11–S17.
  • Lloyd, S. (2015). Nutritional considerations for adolescent athletes. Sports Medicine, 45(10), 1321–1334.
  • National Institutes of Health. (2020). Nutrients of concern in vegetarian diets. Retrieved from https://www.nih.gov
  • Thompson, J. L., & Manore, M. M. (2018). Nutrition for athletic performance. Jones & Bartlett Learning.
  • US Department of Agriculture. (2015). Dietary guidelines for Americans. 8th Edition. Washington, DC: U.S. Government Printing Office.

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