Why Teenagers Should Eat Healthy

        There are many reasons why teenagers should eat healthy. One reason is to provide the necessary nutrients that your body needs to create new cells, clean toxins, and to just function every day.

        Another reason is because eating right now can help prevent future diseases such as diabetes and cancer. You will also have more energy and be more alert by eating health foods.  Also, since you are growing, you may find that you are more hungry, or are hungry more often. This is perfectly normal, as long as you need the extra calories to grow.

The Recommended Daily Caloric Requirement for a Teenager?

The daily caloric intake for teens, varies by size and weight of the teen.  But the key is to not have too much of one food item.  Here is the portion sizes that young teens should go by for their everday meals

Girls ages 9 to 13 need 5 ounces of grains, while boys need 6 ounces.

Boys ages 9 to 13 need 2 1/2 cups of vegetables per day, and girls need 2 cups.

Girls and boys ages 9 to 13 need 1 1/2 cups of fruit per day.

Girls and boys ages 9 to 13 need 3 cups of milk or dairy.

Boys and girls ages 9 to 13 need 5 ounces of protein foods.

The Importance of Carbohydrate, Protein and Fat for an Active Teen

        Carbohydrates are the body's primary source of energy. These carbs are broken down by the body and used as fuel for muscles and cells. Carbs are broken up into two categories: sugars and starches. Your body easily digests sugar carbs, also known as simple carbs. These carbs are typically found in fruits, soda and candies. Starches are called complex carbs. Complex carbs take longer to digest and may include pasta, breads, noodles and some fruits and vegetables. Active teenagers benefit from the carbs stored in the body and as their workout increases, the utilization of the carbohydrates increases. Colorado State University states that athletes benefit most from the carbs stored in their bodies.

        Protein helps to build and repair damaged muscle tissue. Protein gives muscles strength and the ability to gain in size. However, protein in excess results in stored fat as opposed to increased muscle growth. Protein should come from fish and lean meat, beans, seeds and dairy products. While some people take supplements to increase amino acid and protein intake; it is often unnecessary when diet can meet protein needs. No supplement, no matter how expensive, allows for increased muscle growth. Muscle growth results from hard work thru proper training and a balanced diet.

        Fat is used by our bodies as a storage system for the excess energy not used. According to Life Clinic, our bodies use the fats from foods as energy, for cushioning organs and bones as well as regulating hormones and blood pressure. Active teens particularly need a diet rich in fats to help protect their bones when they fall. Fats also aid in the absorption of vitamins and minerals. Choosing foods that are high in omega-3 fatty acids and low in saturates fats will help your teen stay as healthy as possible.

        Carbohydrates, proteins, and fats comprise the macro, or big, nutrients that are the primary sources of fuel for athletes. The first source of fuel for exercising muscles is carbohydrate, and healthy sources include fruits, starchy vegetables, low fat dairy, and whole grains. When carbohydrate stores are depleted during prolonged or intense activity, protein and fat may also provide energy. Protein is the building block of muscles and good choices include lean meat, fish, skinless poultry, low fat dairy, nuts, and legumes. Fat is used during a wide range of activity intensities and choices that are low in saturated or trans fats from animal and packaged food choices are best. Healthy choices include vegetable oils such as olive or canola oil, nuts and nut butters and fatty fish. Macro-nutrient needs for individual teens will vary based on their level and type of physical activity, but the Acceptable Macro-nutrient Distribution Range, or AMDR, is to get 45 percent to 65 percent of calories from carbohydrate, 10 percent to 35 percent from protein, and 20 percent to 35 percent from fat.

Foods That Active Teens Should Avoid

     There are many foods that should be avoided due to their damaging affects to your health. Everyone knows that donuts, ice cream, candy, bacon and other "unhealthy" foods should be avoided. But do you know why? These foods contain ingredients that should be limited in a healthy diet. These ingredients include:

Saturated and Trans fat

Salt

Refined sugar

Hydrogenated oil

Saturated fat: Food that contains saturated and trans fat can increase the body's production of cholesterol. High cholesterol can lead to heart disease because it collects and builds up in the walls of arteries. Eventually this leads to "hardening of arteries" where blood flow to the heart is slowed or stopped. Saturated fats should be avoided and if possible replaced by polyunsaturated fats.

Salt: Salt is a necessary part of survival and our bodies need it to function properly. However, excessive salt consumption can lead to serious health problems. People that consume more salt have a higher chance of suffering from stroke, cardiovascular disease, osteoporosis and stomach cancer. You should avoid adding unnecassary salt to any foods and you should try to decrease salt consumption.

Sugar: Refined sugar is one of the main contributors to obesity. Refined sugar leads to a fat in the blood known as triglycerides. High levels of triglycerides cause Atherosclerosis which can intensify your chances of stroke, heart disease, and heart attack. High levels of refined sugar can also increase the chances of diabetes. High fructose corn syrup, brown sugar, sucrose and other variations of sugar should be limited.

Hydrogenated oil: Hydrogenated oils and partially hydrogenated oils should also be avoided because they contain trans fat and increase  LDL (bad) cholesterol. It also decreases the amount of HDL (good) cholesterol  in the body. Trans fat, much like sugar can lead to Atherosclerosis which leads to increased chances of heart attacks and disease.

Meals That Teens Should Eat

3 day meal plan:

Day 1:

Breakfast: steel cut/instant oatmeal topped with fresh/frozen blueberries and almonds , skim milk, banana

Lunch: Lean Turkey sandwich on whole wheat bread, 1 cup strawberries, ½ cup sugar-free chocolate pudding, skim milk

Dinner: whole wheat spaghetti, Organic no salt added tomato sauce, water, 1 cup fruit of choice

Day 2:

Breakfast: 2 cups low-fat yogurt topped with granola and strawberries, glass of milk

Lunch: Turkey wrap (made with whole-wheat tortilla, lettuce, light mayo, tomato and veggies of choice), 1 cup assorted berries, ½ cup sugar free jello

Dinner: Scrambled tofu with onions, green peppers, light soy sauce, garlic powder, black pepper, stir-fry with a little olive oil. Eat with whole-grain toast, milk

Day 3:

Breakfast: Whole grain honey nut cheerios and milk, glass of orange juice

Lunch: Spinach leaf salad with grilled chicken breast, light salad dressing, 1 cup melon, slice of whole wheat bread

Dinner: beef tenderloin thinly sliced with chili powder, black pepper, cojita cheese, clinatro, black beans, sweet onion stir friend, avacado salad, milk