Friday, April 15, 2011

Why is it so important for teens to eat healthy?






Reason #1: Menstruation

One of the main reasons that female teenagers need to watch the amount of iron they eat, is because of menstruation. It is very important that female teens make sure they are eating iron rich foods. The reason they need to eat lots of iron rich foods is because they need the extra iron to make up for the iron lost during periods. If female teens don't get enough iron, they may become tired or possibly even faint. Iron helps blood bring oxygen to the muscles. When female teens menstruate, they lose iron along with the blood loss. Without enough iron, red blood cells cannot bring the needed oxygen to working muscles and the brain, resulting in fatigue.

Even if you are a male teenager, iron is still very important, because iron helps blood carry oxygen to muscles and the brain.


Reason #2: Healthy bones

The next major reason that eating healthy is so important for teens is because good nutrition can prevent a bone disease called osteoporosis. The body is constantly working on breaking down and rebuilding the bones. Specialized bone cells called osteoblasts take calcium magnesium and phosphorus from the blood stream and use them to build bone mass. At about 30 years old, even when someone who has a healthy diet and exercises regularly, the body will begin to loose more bone than it can rebuild. Usually there are not any symptoms of osteoporosis until a fracture in the bone occurs, or there is a vertebrae collapse. This makes

osteoporosis hard to detect, until damage is already done. Osteoporosis affects more than 20 million people in the U.S. and is the cause of 1.5 million bone fractures each year.

Osteoporosis is around four times more common in women than men. The good news about osteoporosis is that it is completely preventable, and even if you get it, it is also curable with the right nutrition and exercise.


Reason #3: Energy

The next very important reason is energy. The average teenager gets many opportunities daily for physical activity. It is essential that proper amounts of whole grain, leafy green vegetables, beans, chicken, and nuts are consumed to sustain a good energy level. These foods, in proper amounts, can assure that teens have enough energy to get through their day. If teens do not consume enough of these energy-filled foods, the body will resort to burning stored fat, which could be used for emergency situations when the body runs out of fuel.


Reason #4: Muscle development

Another strong reason that it is vital for teens to eat healthy is to promote healthy muscle growth, also known as hypertrophy. Healthy foods which contain protein help teenagers to grow and maintain healthy muscle mass. Some examples of protein-rich foods include lean red meats, fish, chicken, soy beans, and nuts.

For vegetarians, some of these foods are not an option, so it is essential for them to eat combinations of foods, like beans and rice. This is important because the foods each contain different essential amino acids, and when combined in a meal, are just as protein-rich as lean red meat.

Reason #5: Maintaining a Healthy Weight

The last reason, and possibly the most important reason that teens should eat healthy, is to maintain a healthy weight. In our society today it is becoming easier to resort to our favorite junk foods. And junk foods often times contain too much fats and too much sugar, which will be converted into fat. Obesity is not the only factor that teens have to worry about when they eat unhealthy foods too often. Diabetes is caused by eating unhealthy foods and not exercising as much as need. A healthy diet, and watching caloric intake, can greatly help tenns keep a healthy weight and prevent diabetes

What is the recommended caloric intake for a teenager?

First off, a calorie is the energy needed to raise the temperature of 1 gram of water through 1 °C. It is a way of measuring how much energy we get from a given type of food.




The main factors for calculating your Caloric intake are your:
Gender
Age
Weight
Height
Metabolism rate
Lean body mass
Daily activities

Average Caloric intake




Here is a link to a quick, easy to use Caloric calculator. This will give you a very general number.
http://www.diet-blog.com/05/how_to_calculate_your_daily_calorie_needs.php


The BMR or the basal metabolic rate is the term used to describe the total energy used for bodily functions, such as your digestion rate, circulation, respiration, temperature regulation, and all other body processes. Your BMR takes up about 2/3 of your caloric intake. BMRs are inherited and vary from person to person.
Here is how to calculate a teenagers BMR
http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx

Calculate BMR (Adults only)
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Physical activities are also very important for determining your daily caloric intake. If one person runs three miles a day, s/he will need more calories than a person who doesn’t.

Another factor is weight and height. A bigger person needs to eat more than a smaller person, and therefore requires more calorie intake.

Lean body mass (LBM) is a way of determining your caloric needs. A high BMR will mean there will be a high LBM. Separating out your body's fat gets your LBM.
Age and gender affect metabolic rate, which, affects daily caloric intake. Men usually have more muscle and need more calories then women. Senior citizens have a slower metabolic rate than younger people, which also affects caloric intake.


As you can see, calculating your necessary caloric intake is complex, and just one variable can change your results. Remember, consuming the correct amount of calories will give you the necessary energy and nutrients for a healthy figure.

Why are macro nutrients important?

Carbohydrates
Carbs, or carbohydrates are made out of carbon, hydrogen, and oxygen. They are the most important type of energy of the three macronutrients. Carbs are what are used to do short anaerobic exercises. They are composed of sugars and are in the form of complex carbohydrates and simple sugars. There are monosaccharides, disaccharides, and polysaccharides. Carbs can be found in starches, like rice, bread, pastries, and pastas.



Monosacharides are simple sugars. They are glucose and fructose. Glucose, also known as blood sugar, can be used as energy. Fructose is found in fruits and has to be converted into glucose.

Disaccharides are also simple sugars. An example of a disaccharide is sucrose, or table sugar. They provide quick energy.

Polysaccharides are complex carbohydrates. Since they are complex, it takes longer to break them down, meaning energy over a longer period of time. Examples are rice, potatoes, and pasta.


Proteins
Proteins are made from amino acids. They are essential for the grown of body parts, such as skin, muscles, bones, and tendons. Antibodies and hormones are also proteins. They are found in meats, fish, milk, and eggs. The recommended intake for the average teenager is approximately 58 grams of protein per day.



Fats
Fats are made from lipids. There are saturated, unsaturated, and trans fats. They insulate your organs, and transport vital vitamins around your body. They provide low intensity energy for activities such as jogging. The recommended diet should consist of 20-35% fat. Fats can be found in fried chicken, red meat, cookies, and Crisco.



Unsaturated fats, such as monounsaturated fat and polyunsaturated fat are the best kind of fats. They can be found in nuts and seeds. Fatty acids are a type of polyunsaturated fat. There are three types of them. Omega 3, 6, and 9. They are the best type of fat and are thought to be good for your heart.

Saturated fats can be found in cookies, cheese, and red meat. They have been found to give you heart disease. A persons diet should consist of less than 10% of saturated fats.

Trans fats are the worst kind of fat. They are artificially created by combining hydrogen with oil. They will raise your risk of heart disease. Trans fats can be found in cookies, stick margarine, Crisco, and crackers.

Cholesterol is also a type of fat. Good cholesterols, aka HDL (high density lipoproteins), will clean your arteries of bad cholesterols, aka LDL (low density lipoproteins). Fats are in butter, cakes, cookies, red meats, and more. It is recommended to consume no more than 300mg of cholesterol a day.

What foods should a teen limit or avoid?

Foods Teens Should Avoid

The average teen these days is surrounded by way too many fast foods and junk foods to always make the right choice. So many of the foods we love these days are just full of saturated fats. Foods that are high in saturated fat are one of the main things to be avoided, not just by teens, but by everyone.
Saturated fats should be avoided as much as possible. Saturated fats have been directly related to LDL, or bad cholesterol, and the increase of heart disease risk. Tons of other health related risks have been related to saturated fat such as raising the risk of diabetes, cancer, ovarian disorders, and other health problems. And it is estimated that teens consume on average about 12% of their daily consumed calories from saturated fat. The advisory committee for the 2005 dietary guidelines for americans recommended a maximum of 10%.
Saturated fat is an ingredient that you should avoid, but now lets name some of the top unhealthy foods that you should definitely try to avoid, as much as you can.
#1: This surprises most people because coconut is a nut, and most nuts are healthy, but coconuts have even more saturated fat then butter.


#2: Not surprisingly, Soft drinks, and soda drinks are high in sugar, which can lead to tooth decay, Osteoporosis, and eventually heart disease.



#3: French fries are one of the worst foods you can eat. They are often double fried, which means they are fried twice. Even worse is what they are fried in. French fries are fried in a combination of oils and fats and hydrogenated vegetable oils, which can produce lots of bad cholesterol or LDL.

3 Day Meal Plan

Three Day Meal Plan

Day 1

• Breakfast

a. Fresh Fruit:

• Mellon ½ CUP

• Grapes ½ CUP

• Orange ½ CUP

• Strawberry ½ CUP

b. Whole Wheat Breakfast Burrito:

• Whole wheat tortilla

• eggs ½ CUP

• low fat cheese ½ CUP

• diced tomato ¼ CUP

• ham slices ¼ CUP

c. Beverage:

• Fat Free Milk 1 CUP

• Lunch

a. Pasta:


• Pesto Pasta 3 CUP

• grape tomatoes ¼ CUP

• baby carrots ¼ CUP

• fresh basil ¼ CUP

• chicken breast (no skin) 1 CUP

b. Caesar Salad:

• salad 3 CUP

• low fat creaser dressing

• whole wheat croutons 1 CUP

• parmesan cheese ½ CUP

c. Beverage:

• Orange juice 1 CUP

• Dinner

a. Tacos:

• Ground beef 1 CUP

• low fat cheese ½ CUP

• lettuce 1 CUP

• tomatoes ½ CUP

• corn tortilla shell

b. Side:

• Spanish Rice 2 CUP

• Green beans 1 CUP

c. Beverage:

• Fat Free Milk 1 CUP

• Water 1 CUP

-----------------------------------------------------------------------------------------------------

Day 2

• Breakfast

a. Bagel:

• Whole wheat bagel with sesame seeds

• low fat cream cheese ½ CUP

b. Fruit:

• 1 Apple

c. Beverage:

• Fat Free Milk 1 CUP

• Lunch

a. Chili-Rice:

• Chili 2 CUP

• beef ½ CUP

brown rice 2 CUP

b. Yogurt Parfait:

• Yogurt 1 CUP

• fruit ½ CUP

• granola ¼ CUP

c. Beverage:

• Ice Tea with Splenda 1 CUP

• Dinner

a. Chicken:

• Grilled Chicken Strips 2 CUP

• Hapa rice 2 CUP

b. Baked potato:

• Baked Potato 1 CUP

• Tub Margarine spread 2 TABLESPOON

• chives 1 TABLESPOON

c. Beverage:

• Fat Free Milk 1 CUP

-----------------------------------------------------------------------------------------------------

Day 3

• Breakfast

a. Muffin:

• Blueberry Muffin 1 CUP

b. Side:

•Oat meal with 2 CUP

• chopped fruits ¼ CUP

• chopped nuts ¼ CUP

c. Beverage:

• Water 2 CUP

• Lunch

a. Tuna Sandwich:

• Oats a honey bread

• tuna ½ CUP

• lettuce

• tomato slice

b. Veggies:

• Carrots 1 CUP

• light ranch dressing ¼ CUP

c. Beverage:

• Organic Apple Juice 100% all natural 1 CUP

• Dinner

a. Veggie Grilled Cheese:

• wheat bread

• cheese ½ CUP

• peppers 1 TABLESPOON

• pinto beans 2 TABLESPOON

b. Desert/Fruit:

• Fruit Scones 1.5 CUP

c. Beverage:

• Low Fat Milk 2 CUP

Bibliography

3 Day Meal Plan Sources
- Info on Teen Food Pyramid
http://www.helpguide.org/life/healthy_eating_children_teens.htm
- Recipe Ideas
Judy Thompson (Dietitian)
- Pictures
a. pesto- http://www.google.com/imgres?imgurl=http://simplyrecipes.com/photos/pesto- pasta - salad.jpg&imgrefurl=http://simplyrecipes.com/recipes/pesto_pasta_salad/&usg=__qCf2fvoD2A- HjW4WPo-oLVrpU8k=&h=253&w=360&sz=16&hl=en&start=0&sig2=Tda- xOvDskkkAbCdaX8nOw&zoom=1&tbnid=DQeykNFFPMJTEM:&tbnh=156&tbnw=235&ei=sXK2TcuUOYOesQP7- sSoAQ&prev=/search%3Fq%3Dpesto%2Bpasta%26hl%3Den%26safe%3Doff%26client%3Dsafari%26sa%3DX%26rls%3Den%26biw%3D1280%26bih%3D686%26tbm%3Disch%26prmd%3Divnse&itbs=1&iact=rc&dur=639&page=1&ndsp=15&ved=1t:429,r:0,s:0&tx=69&ty=126
b. rice- http://www.google.com/imgres?imgurl=http://apinchofflavor.com/wp- content/uploads/2010/07/spanish-rice- 6738.jpg&imgrefurl=http://apinchofflavor.com/&usg=__FyxpIfyJ_WIdHX79szus- Y8Henw=&h=235&w=337&sz=61&hl=en&start=0&sig2=2zwPJhD5L1LExMkYrTskzg&zoom=1&tbnid=CqFtv1xnFlosIM:&tbnh=147&tbnw=211&ei=WXO2TbeaGJOWsgOY3Y2pAQ&prev=/search%3Fq%3Dspanish%2Brice%26um%3D1%26hl%3Den%26safe%3Doff%26client%3Dsafari%26rls%3Den%26biw%3D1280%26bih%3D686%26tbm%3Disch&um=1&itbs=1&iact=hc&vpx=565&vpy=143&dur=875&hovh=187&hovw=269&tx=214&ty=97&page=1&ndsp=15&ved=1t:429,r:2,s:0
c. bagel- http://www.google.com/imgres? imgurl=http://www.humormeblog.beloblog.com/bagel&imgrefurl=http://humormeblog.beloblog.com/archives/2007/11/a_thousand_bucks_for_a_bagel.html&usg=__Rlv7VGafcbnrNTJm9wSZBAAWHWs=&h=488&w=512&sz=53&hl=en&start=0&sig2=SXlXrOR_3BkgX- drolbzvQ&zoom=1&tbnid=YsL79gqsu2Ap- M:&tbnh=164&tbnw=157&ei=0XW2TfiqKpHmsQO264WpAQ&prev=/search%3Fq%3Dbagel%2Bwith%2Bcream%2Bcheese%26um%3D1%26hl%3Den%26safe%3Doff%26client%3Dsafari%26rls%3Den%26biw%3D1280%26bih%3D686%26tbm%3Disch&um=1&itbs=1&iact=hc&vpx=827&vpy=131&dur=512&hovh=219&hovw=230&tx=63&ty=139&page=1&ndsp=17&ved=1t:429,r:4,s:0
d. parfait- http://www.thenibble.com/reviews/main/cheese/yogurt/images/VeldaFarms230.jpg&imgrefurl=http://www.thenibble.com/reviews/main/cheese/yogurt/redwood- hill.asp&usg=__SHGnD7vmRRmXj_FmyT71RDzTD5c=&h=268&w=230&sz=26&hl=en&start=0&sig2=6yK6g8w5C- Os2rCdAkQpMQ&zoom=1&tbnid=fcfV1OC833- W0M:&tbnh=167&tbnw=143&ei=7XO2TeDjHpTmsQO9oqCpAQ&prev=/search%3Fq%3Dyogurt%2Bparfait%26hl%3Den%26safe%3Doff%26client%3Dsafari%26sa%3DX%26rls%3Den%26biw%3D1280%26bih%3D686%26tbm%3Disch%26prmd%3Divnse&itbs=1&iact=hc&vpx=460&vpy=301&dur=821&hovh=214&hovw=184&tx=78&ty=70&page=1&ndsp=18&ved=1t:429,r:8,s:0
e. oatmeal- http://www.jamieoliver.com/bloggers/media/p60375.jpeg&imgrefurl=http://www.jamieoliver.com/bloggers/viewtopic.php%3Fid%3D60375&usg=__UXsMKmxWrrCEHKL60OAYNl_Fd98=&h=350&w=300&sz=24&hl=en&start=0&sig2=aMCta7yrv45z53p7hQdJlw&zoom=1&tbnid=ZnfoKjY3j_A2mM:&tbnh=136&tbnw=117&ei=qHS2Ta3lIoj2swOhw9SoAQ&prev=/search%3Fq%3Doatmeal%2Bwith%2Bfruit%26hl%3Den%26safe%3Doff%26client%3Dsafari%26sa%3DX%26rls%3Den%26biw%3D1280%26bih%3D686%26tbm%3Disch%26prmd%3Divnsefd&itbs=1&iact=rc&dur=215&page=1&ndsp=29&ved=1t:429,r:0,s:0&tx=20&ty=39
f. grilled cheese- http://www.eatingwell.com/recipes/hot_chile_grilled_cheese.html