well for 12-18year olds - Caroline Walker

1 MEALC hicken fajitas with sweetcorn, and orange juice MEAL/SNACK Fruit scone with strawberries eating well for12-18 year oldsPractical guideEating well 12-18yr olds JuLY '10_Layout 1 31/08/2010 10:03 am Page well for12- 18year oldsPractical guideMEALC hicken fajitas with sweetcorn, and orange juice LIGHT MEAL/SNACK Scone with strawberries eating well 12-18yr olds JuLY '10_Layout 1 31/08/2010 10:03 am Page 12 Published by The Caroline Walker Trust, book includes a CD-ROM containing full-colour photos of breakfasts, meals, snacks anddesserts for 12-18 year olds , with suggestedportion sizes and set of printed A5 eating well for 12-18 YearOlds: Food Photo Cardsis also available. Thephoto cards are printed versions of thematerials provided on the CD-ROM above. ISBN 978-1-89-782036-0 eating well for 12-18 Year olds : PracticalGuide(including accompanying CD-ROM)ISBN 978-1-89-782037-7 eating well for 12-18 Year olds : PracticalGuide(including accompanying CD-ROM),plus set of printedEating well for 12-18 Year olds : Food Photo CardsThis resource is provided for informationonly and individual advice on diet andhealth should always be sought fromappropriate health Caroline Walker Trust would like tothank the Organix Foundation( ) for fundingthe production of this text, menus and photos were written,planned and designed by Dr Helen Crawley,Erica Hocking and Susan Westland, withsupport from Alison Carpenter.

2 The photoswere taken by Helena Caroline Walker Trust would also like tothank all those who commented on andpiloted this by by Sally Caroline Walker TrustThe Caroline Walker Trust is a charity whichaims to improve public health through goodfood. For more information about TheCaroline Walker Trust and how to obtain any ofour publications, see our publications by The Caroline WalkerTrustFor details see well for Under-5s in Child CareEating well at SchoolEating well for Looked After Children andYoung PeopleEating well : Children and Adults with LearningDisabilitiesEating well for Older PeopleEating well for Older People with Dementia(Published by VOICES. Now out of print butavailable to download from the CWT )Training materialsEating well for Under-5s in Child Care Training MaterialsEating well : Supporting Adults with LearningDisabilities Training MaterialsPhoto resourcesFor more information about our photoresources for different age groups of childrenand young people, see the website : Caroline Walker Trust22 Kindersley WayAbbots LangleyHerts WD5 : charity number: 328580 eating well 12-18yr olds JuLY '10_Layout 1 31/08/2010 10:03 am Page 23 ContentsIntroduction4 eating well for 12-18 year olds7 Sample meals and snacks for 12-18 year olds33 How to use the food photos49 Fruit and vegetables.

3 Portion sizes for 12-18 year olds 55 Additional information75 Food-based guidance76 Good sources of vitamins and minerals 82 Dietary reference values for 12-18 year olds85 Resources87 Accompanying this book:CD-ROM eating well for 12-18 Year OldsThis CD-ROM contains a selection of full-colour photos of breakfasts,meals, snacks and desserts for 12-18 year olds , with suggested portionsizes and recipes. It also contains a PDF of this available: eating well for 12-18 Year olds : Food Photo CardsA set of printed A5 food photo cards, with full-colour photos of breakfasts,meals, snacks and desserts for 12-18 year olds , with suggested portionsizes and recipes. These photo cards are printed versions of the materialsprovided on the CD-ROM above. eating well 12-18yr olds JuLY '10_Layout 1 31/08/2010 10:03 am Page 34 IntroductionThis resource shows the sorts of foods, and amounts of foods,that will meet the nutritional needs of children and youngpeople aged from 12 years to 18 years in the have we produced this resource?

4 We want to provide a visual resource to illustrate what a good diet actuallylooks like for 12-18 year olds . young people need enough energy (calories)to grow and be active, and enough nutrients (protein, fat, carbohydrate,vitamins and minerals) to ensure that they remain healthy, fight infections,can be active and learn effectively. Experts have calculated the amounts ofindividual nutrients that they think young people in different age groupsneed. These are known as dietary reference values . This resource givesinformation on how these dietary reference values for 12-18 year olds can bemet in practice and the sorts of foods and amounts we should encourageyoung people to eat. How can this resource be used?This resource can be used: to help young people aged 12 to 18 years to eat well to summarise the key principles of eating well for 12-18 year olds to show how the nutritional needs of 12-18 year olds can be met with a variety of foods and drinks, and to show typical portion sizes to aim at for 12-18 year olds for the keyfoods that we want to encourage them to is it for?

5 This resource has been designed for all those who support young peopleaged 12-18 to eat well . This includes those responsible for menu planning orpreparing food for 12-18 year olds , child carers, youth workers, socialworkers, teachers, family centre and residential workers, dietitians, registeredpublic health nutritionists and community food workers, as well as theparents of young well 12-18yr olds JuLY '10_Layout 1 31/08/2010 10:03 am Page 45 What does the resource contain?It contains: a summary of the key principles of eating well for young people aged12 to 18 years a summary of how you can encourage young people to eat wellthroughout the day some sample eating plans to show how energy and nutrient needs canbe met for young people with different energy needs photos of typical portion sizes of fruit and vegetables (which we want toencourage young people to eat more of) photos of some example breakfasts, meals, snacks and desserts, to helpshow how young people s nutritional needs can be met, and recipes of the dishes shown in the photos.

6 How are the materials organised?In this bookEating well for 12-18 year olds , on page 7, provides an outline of the keythings to consider when helping 12-18 year olds to eat well . The section Sample meals and snacks for 12-18 year olds , on page 33,includes some eating plans, giving an idea of the types and amounts of foodneeded for young people with different energy needs. Photos of a range ofmeals and snacks are provided on the accompanying CD-ROM (see the nextpage). This section explains how the meals and snacks and food photos forthis age group were put together. On page 49 there is information on How to use the food photos. Fruit and vegetables: portion sizes for 12-18 year olds , on page 55, showsphotos of suitable portion sizes for 12-18 year olds . The Additional informationsection contains: Food-based guidanceto help people think about the food they serve a list of Good sources of vitamins and minerals Dietary reference values for 12-18 year olds ,and a Resourcessection with sources of further well 12-18yr olds JuLY '10_Layout 1 31/08/2010 10:03 am Page 56CD-ROMThe CD-ROM eating well for 12-18 Year olds , included with this book,contains photos of a variety of breakfasts, meals, snacks and desserts.

7 Thesehave been put together to illustrate how you can help to provide good foodfor 12-18 year olds . With each photo there is information about portion sizesfor this age group, as well as recipes for most of the dishes shown in thephotos. The CD-ROM also contains a PDF of this book. Also available: eating well for 12-18 Year olds : Food Photo Cards:A set of printed A5 foodphoto cards is also available. This includes full-colour photos of breakfasts,meals, snacks and desserts for 12-18 year olds , with suggested portion sizesand recipes. These photo cards are printed versions of the materialsprovided on the CD-ROM more information on eating wellfor children and young peopleThe Caroline Walker Trust (CWT) has produced a reportwhich provides explanation and evidence for therecommendations we make in this photo resource abouteating well for children and young people.

8 eating well at Schoolprovidesevidence-based and practical advice about how to encourage children andyoung people to eat well . This can be downloaded from strongly advise everyone to look at this report as well as using theinformation in this photo well at schoolNutritional and practical guidelines Produced byTHECAROLINEWALKERTRUSTandEating well 12-18yr olds JuLY '10_Layout 1 31/08/2010 10:03 am Page 67 eating well for 12-18 year oldsEating well 12-18yr olds JuLY '10_Layout 1 31/08/2010 10:03 am Page 78 Principles of eating wellEating well is fundamental to good health and well -being, but it should alsobe an enjoyable social experience. eating and drinking well is essential forproper growth and development, but also for developing a love of goodfood and the development of social skills.

9 Acquiring healthy eating anddrinking patterns as a teenager can promote good health and well -being inlater life. The focus of eating well for young people should always be on therange of interesting and tasty food that can make up a healthy diet, ratherthan a focus on denying them certain foods and drinks. young people need a good appetite to eat wellIn order for young people to eat well they need to be hungry at mealtimes,and the best way to ensure young people are hungry is for them to beactive. It is important to encourage young people to be active throughoutthe day, with all teenagers doing a minimum of 60 minutes moderatelystrenuous activity a day (the sort of activity that makes your heart rateincrease and makes you breathless). Advice on how to increase activity canbe found at young people are still growingYoung people need energy (calories) to maintain their body functions and tobe active just as adults do.

10 But they also need energy for growth givingthem relatively high energy needs for their size. Most young people are stillgrowing throughout their teenage years, and although most girls will havereached the end of adolescence by the age of 16-17, and boys by the age ofabout 18, some young people will still be growing into their early 20s. Thediagrams on the next page show the amount of energy needed by typicalteenagers at different ages, compared with the amount needed by anaverage adult man or woman. More active young people will have greaterenergy needs: girls who are very active (doing 2 hours or more of high-energy activity a day) will need more energy than most adult womentypically do, and boys who are very active will need considerably more thantypical adult well 12-18yr olds JuLY '10_Layout 1 31/08/2010 10:03 am Page 89 How much energy (calories) do youngpeople need?