Average Teen Nutrition

Food. It’s that potato chip, cookie, celery stick, slice of pizza, and the hundreds of other delicious delights that keep you running throughout the day. Us growing teens love to eat but how exactly is the right way to eat? It is important to know what you should be putting in your mouth so this blog will help you answer questions such as:

Why do I need to eat healthy?

How many calories is the right amount?

What are carbs, proteins, and fats?

What foods should I be limiting?

Why is it important for a teenager to eat healthy foods?

What is healthy eating you ask? Healthy eating is the way to have energy all day, get the vitamins and minerals you need, stay strong for extra curricular activities, reach a greater height, maintain a certain weight, and prevent unhealthy eating habits such as skipping meals or over eating.

During the teenagers years the body goes through erratic and drastic changes. It’s one of the most dramatic, rapid changes that the human body experiences. During this time your body requires nutrients to build the bones in you body and do many other things. Eating healthy foods is a way for your body to get certain nutrients. This is why eating healthy foods is important for teens.

Your bones are mainly built during your teen years. The foods eaten during this time will represent how strong your bones will ever be. During puberty your body consumes most of the calcium needed to build the bones in your body. The problem is that most adolescents don't eat close to enough calcium. If you don't meet your bodies needs then you can end up with much weaker bones that are destined for fractures and breaking when older. Pediatricians estimate that for every 5 percent in bone mass increase the chances of your bones fracturing later in life go down by 40 percent. Your bones should be important to you which is why eating calcium rich foods and other healthy foods are crucial to make you a healthier person.

http://www.nutrition.com.sg/he/heteens.asp

How do you determine the recommended daily caloric requirement for a teenager?

The “average” teenager needs more calories then the average human. During the time of growth that we are going through our body needs calories to help it through the process. Determining your personal daily caloric intake matters on your activeness throughout the day. The more physical activity done during the day, the more calories your body needs to keep going. According to the Institute of Medicine, an inactive teenage girl requires about 1,800 calories, a moderately active teenage girl requires around 2,000 calories, and a highly active teenage girl requires around 2,400 calories. An inactive teenage boy requires around 2,200 calories, a moderately active teenage boy requires 2,400-2,800 calories, and a highly active teenage boy requires 2,800-3,200 calories (Teenage = 14-18 years old).

http://www.exercise4weightloss.com/teen-calorie-intake.html

Macronutrients

Carbohydrate:
4 Calories per gram

A carbohydrate is made up of starches, sugars, and possibly even fibers. It is known as the usual source of energy in food. After being consumed the digestive system usually breaks them down into glucose or sugar molecules which then enters the bloodstream. Blood cells use glucose to function properly and carry out their daily tasks. The other 2 macronutrients do not break down into glucose. Fruits, milk, grains, and vegetables are all foods that contain carbohydrates. An average person should consume about 250 grams of carbohydrates each day.

Good Carbs Vs. Bad
Good Carbs are found in foods that have not been altered by humans or machines, basically they are in their organic form. These foods are high in nutrients, vitamins, and minerals and also "fill" your stomach. The foods with good carbs will not increase your blood sugar.

Bad Carbs are foods that have been altered or refined. These foods have almost no nutritional value which therefore makes it unhealthy to eat. These carbs are generally harder for your body to digest and also increases the blood sugar, not to mention that eating high quantities of these carbs will most likely gain weight. People who eat lots of bad carbs are more likely vulnerable to being diagnosed with obesity, diabetes, and heart problems.

Sources:
http://www.mamashealth.com/diets/goodcarbs.asp
http://nutrition.about.com/od/askyournutritionist/f/howmanycarbs.htm
"Carbohydrates." Harvard School of Public Health Nutrition Source. 2006. Harvard School of Public Health. 29 Nov 2006


Protein:
4 Calories Per Gram

10-15% of our daily calorie intake should consist of proteins
Good sources of proteins include meat, fish, shellfish, poultry and dairy produce, basically animal foods.

What is protein?
Proteins are long chains of amino acids. An amino acid are chemical compounds made up of carbon, hydrogen, oxygen and nitrogen. These molecules combine in different orders and structures to create a variety of proteins that are body uses. There are 22 amino acids in all that our bodies use and need to function properly.
In terms of health, Protein is needed in order for body growth, and in order to repair cells. Protein is also a major part of all tissues and muscles found in our bodies, and without it, many processes would not be able to occur. For example protein is needed for metabolism and even the movement of nutrients and oxygen throughout the blood stream. Another important role that protein plays in our life is the production of antibodies. Antibodies help prevent the body from infections and sickness. However, protein may be good when consumed in healthy amounts but when you consume to much protein is when it may become harmful for your body. Your cholesterol level may rise which will lead to heart problems, also eating to much protein makes the kidneys and liver work very hard to remove the nitrogen found in the protein. Causing the kidneys and liver to work very hard to filter out this nitrogen may lead to disorders of those organs or even may limit filtering capabilities which is very dangerous for your health. Consuming to much protein may also lead to many other problems besides a rise in cholesterol and functioning of your kidneys and liver.

Sources:
http://www.helpwithcooking.com/nutrition-information/protein-guide.html


Fat:
9 Calories Per Gram

Fat is a major source of energy that is stored throughout your body. As you can see, fat gives you more than twice as much calories per gram than carbohydrates and proteins. Along with being an efficient energy source, fat has many other functions. First, a special form of fat, known as fatty acids, are a main part of the cell membranes that surround every cell in the body. The membrane itself is essential to how the cell functions. Fat also keeps your skin healthy, keeping it watertight and moist. Another critical function of fat is that it helps nerves transmit signals throughout your body. Fat is also required for certain vitamins. Vitamins A and E both need fat for your body to properly use those vitamins. In general, fat has different forms, Saturated Fats, Polyunsaturated Fats, and Monounsaturated Fats. Saturated fats are mostly found in meat and dairy foods. Polyunsaturated Fats are found in plant foods. Monounsaturated Fats are found in both animal and plant foods.
As you may no already, to much fat in the body may lead to heart disease, obesity, cancer, stroke, and even diabetes. However, to little fat in the body may lead to a weakened immune system, dry skin, and loss of muscle mass.

Sources:
http://ezinearticles.com/?Weight-Loss-News!--Fat-Serves-A-Purpose&id=199045

What foods to avoid

First of all, most people have the misconception that eating healthy means that you need to cut out a lot of the foods that you eat now, but that is not the case. The key to having a healthy diet is moderation. You need a balance of all the types of macronutrients and micronutrients to be healthy. Also, simply cutting certain foods out of a diet makes it difficult for you to adjust. Instead, try to limit the amount of the food that you eat; perhaps have smaller portions.

Here are some specific foods that you should try to avoid. You should try to avoid fruit juices because they can contain up to 10 teaspoons of sugar per cup. Processed foods should also be eliminated because they are made with white flour and white sugar, which can cause your blood sugar to go up and down leaving you tired and sapped of energy. Also, canned fruit is often in sugary syrup, and dried fruit can be high in calories. Avoid fried vegetables and those with dressings or sauces as well, as these have unhealthy fat. Finally, it is very important that you limit your amounts of fast food and snacks because they can be loaded with tons of salt, which isn't good for you.
The fats that you should try to avoid are saturated fats and trans fats. Saturated fats can be found in animal sources such as red meat, dairy, and eggs. If you eat a lot of saturated fats, you can increase the cholesterol (LDL)in your blood, which is not good. If your levels of cholesterol are too high, you are at risk of things such as heart attacks, strokes, and narrowed arteries (atherosclerosis). Trans fats are used to extend the shelf life of processed foods, so usually they can be found in foods such as cookies, fries, cakes and donuts. Also, if any food contains "hydrogenate oil" or "partially hydrogenated oil" it likely contains trans fat. These trans fats also raise your cholesterol (LDL) level in your blood. Which could lead to other serious consequences, such as clogging your arteries, which can lead to strokes and heart attacks.

Eating too much sugar could be detrimental to your health, especially if your blood glucose level rises to high. If you have too much sugar, it can cause energy ups and downs and add to health problems such as arthritis, diabetes, osteoporosis, headaches, and depression. You shouldn't ban sugar from your diet, but it's just important to make sure that you have it in moderation.

The recommended amount of sodium is about 2,300 mg per day, the equivalent to one teaspoon of salt. This is most likely a lot less than how much you intake. If the kidneys cannot control the amount of sodium that you are eating, then there are many consequences. For example, high blood pressure, heart failure, kidney problems and kidney stones, stroke, gastric cancer, oedema, left ventricular hypertrophy, and osteoporosis. So it is best to limit fast foods and sodium rich snacks such as potato chips and pretzels.

As you can see, there are an abundance of foods that you should try to avoid. An over intake of these things could cause serious problems, so the best thing that you can do for you body is to maintain a healthy limit to those kinds of foods. That way, you will have this in moderation, which is not a bad thing.
Sources
info – foods to avoid
http://helpguide.org/life/healthy_eating_diet.htm

sodium info
http://www.fatfreekitchen.com/nutrition/high-sodium.html

info - fats
http://lowfatcooking.about.com/od/lowfatbasics/a/fats1004.htm

3 day meal plan

Day 1
Breakfast
– Frosted mini wheat (protein and fiber) – 200 calories
-can include 1% milk (calcium) - 100 calories
-glass of orange juice (vitamin c) -105 calories
- Banana (potassium, vitamin b) – 107 calories
512 calories

Lunch
– Turkey Sandwich (whole grain bread, couple slices turkey, lettuce, tomatoes) – 300 calories
-unsweetened apple juice (iron , potassium)– 117 calories
-pear ( vitamin c) 75 calories
492 calories

Snack
– orange (vitamin c)- 100 calories
-carrot juice (vitamin a, vitamin c) – 100 calories
200 calories

Dinner
- Salmon on Greens with Lime-Ginger Dressing (omega-3 fatty acid) – 313 calories
(http://recipes.sparkpeople.com/cookbooks.asp?cookbook=73617)
- unsweetened apple juice (iron, potassium) – 117 calories
-asparagus (vitamin A, folacin, and potassium) 20 calories
-salad (fiber, vitamin k) – 100 calories
-Brown rice - 220 calories
760 calories

1964 calories – Sufficient calories for an average teen who is moderately active

Day 2
Breakfast
– toast – 80 calories
-Apple (vitamin A,C etc.) 50 calories
-2 scrambled eggs – 100 calories
-glass of Orange juice (vitaminc) – 105 calories
335 calories

Lunch
-Tuna sandwhich – 400 calories
-1 Subway Turkey Breast Wrap - 190 calories
- Banana (potassium, vitamin b) – 107 calories
-glass of water
697 calories

Snack
-One 1-oz package of Planters NUT-trition almonds - 130 calories
-50 Eden's Vegetable Chips - 130 calories
-glass of Orange juice (vitaminc) – 105 calories
235 calories

Dinner
-2 servings Pasta, Spaghetti, Macaroni: Whole wheat, cooked (carbs) – 347 calories
-carrot juice (vitamin a, vitamin c) – 100 calories
-Green beans 1 cup (vitamin K) 50 calories
- Caesar salad – 300 calories
797 calories

2,194 calories – good for a moderately active average teen.

Day 3
Breakfast
- fruit salad – watermelon, strawberry, Pineapple, kiwi 200 calories
-glass of orange juice (vitamin c) -105 calories
-Cheerios – 100 calories
405 calories

Lunch
-Papaya (vitamin c) - 120 calories
-Baked potato (potassium) – 140 calories
-glass of unsweetened apple juice (iron, potassium) – 117 calories
377 calories

Snack
-2 tbsp Better 'n Peanut Butter, 4 stalks celery - 124 calories
-pear ( vitamin c) 75 calories
- carrot juice (vitamin a, vitamin c) – 100 calories
299 calories


Dinner
-Beef Stroganoff for the 21st Century (protein, carbs) – 410 calories
-glass of unsweetened apple juice (iron, potassium) – 117 calories
-Brown rice - 220 calories
647 calories

Dessert
-Chocolate walnut cake (omega-3) - 285 calories
285 calories


2013 calories – Again, average amount of calories needed for a moderately active teenager.

This is just an example; of the kinds of food that you can eat yet still enjoy a healthy diet. Eating healthy doesn't always have to be a chore. Just making sure that you think about what you are eating and trying to choose alternatives to unhealthy foods is the first step to becoming a healthier teen.

Sources
Info – what to eat
http://www.supernanny.com/advice/-/your-tween-and-teen/-/health-and-safety/teenagers-and-dieting.aspx

fruits calories
http://www.positivehealthsteps.com/calories/fruits-calories.shtml

Snacks
http://www.self.com/fooddiet/2009/06/30-healthy-snacks