Why is it Important for a Teenager to Eat Healthy Foods?

          A teenager should eat healthy because healthy eating leads to a healthy body. When a teenager eats healthy it builds up the immune system so that it can flight off germs and illnesses such as a cough. When a teen eats lots of sugar and fats and no fruits and vegetables their immune system is weak and is less likely to fight off the illness. This is why having a balanced diet is good for a teenager. A teenager should also eat healthy because in this stage of life they do the most growing. Healthy eating will help build a strong and healthy body.
          For short term benefits healthy eating can really affect you, according to the livestrong website eating healthy will allow you to have a deeper sleep. The caffeine that is in your diet can keep you up at night not allowing you to get a full nights rest. Coffee is not the only source of caffeine, there is caffeine in chocolate and soda. By cutting these things out of your diet you will be able to get a full nights rest. Teenagers love soda and chocolate, at least I  know I do, anyway I would never give up soda or chocolate completely so all you have to do is eat these foods in proportion to your diet.

Some examples of healthy foods

How do you Determine the Recommended Daily Caloric Requirement for a Teenager?

          Your caloric intake depends on these things: body composition, age, gender, and exercise. Body composition is important in determining your dietary needs. Someone who is smaller and leaner would not have to take in as many calories as someone who is larger in stature (If they had similar exercise habits.) Age also comes to play in the daily caloric intake. This is important because people will grow more around puberty and earlier in their life, so they'll need to take in more calories to grow. That is why teens and people in their young-adult stage have a higher caloric intake. Gender is important in determining the daily intake because males often require a higher amount of calories than females. One of the most essential parts in determining caloric intake is exercise. Knowing how active someone is can vastly change the recommended intake, even if the rest of the components are similar. Someone who is more active will have a higher amount of calories per day because they will be using more energy and burning off calories.

          Below are the recommended daily caloric intakes for teens aged 14-18:

Females:

Inactive: 1,800 cal.
Average: 2,000 cal.
Active: 2,400 cal.


Males:

Inactive: 2,200 cal.
Average: 2,400-2,800 cal.
Active: 2,800-3,200 cal.

Varying food intake between different people     

  

Macronutrients

          Macronutrients are nutrients that are needed in large amounts. They provide energy for the body, and are important in carrying out daily functions and growth. There are three macronutrients: carbohydrates, protein, and fats. Each of these macronutrients performs different jobs.
          Carbohydrates are made up of starch, sugar, polysaccharides, fiber, and cellulose. They are used for short term energy, differing from fats. Carbohydrates are important because they provide short term energy for exercise and other daily tasks. They are also the main source of energy for the body. Carbohydrates are recommended for 40-60% of your caloric intake, and can be found in fruits, vegetables, bran, brown rice, multigrain bread, and many starchy foods. A gram of carbohydrates contains four calories.
          Protein is made up of amino acids. Protein helps build muscle and body mass. It also helps produce enzymes and performs different jobs for the body. Protein is recommended for 10-35% of your daily value, but there are many different opinions on the importance of protein in your diet. Complete proteins (ones containing the essential amino acids), are mostly meats and dairy products such as beef, chicken, fish, eggs, and milk. Incomplete proteins (ones usually not containing essential amino acids), include foods such as vegetables, fruits, nuts, seeds, and grains. A gram of protein contains four calories.
          Fats are made of fatty acids and glycogen, and are used for long term energy. This energy is used when the short-term energy obtained from carbohydrates runs out. The recommended intake for fats are 20-35% of your caloric intake. Another job that fats does is it insulates you, or keeps your body warm. Not all fats are good for you but you need fats so that your body can process the other food that is going through your body. An unhealthy fat that should be avoided is trans fat (also known as unsaturated fat.) Trans fat is hard to avoid because it is hydrogenated oil that is mixed in with most food products. It is unlike saturated fat, which is also bad but can be seen easier. Saturated fat is also not as unhealthy as trans fat, as trans fat can easily lead to many different heart diseases. Some healthier fats are nuts and oil (omega 3 fatty acids). Omega-3 fatty acids provide antioxidants such as vitamin E and selenium. Omega-3 fatty acids are necessary for proper brain growth and development. A gram of fat contains nine calories.

These are the recommended intakes for each of the macronutrients 

Micronutrients

Examples of micronutrients

          Micronutrients are an important part of having a healthy diet. They are nutrients that need to be taken in small amounts, but are vital in helping our body function. These nutrients allow the body to produce hormones and enzymes that assist in growth and developments. Micronutrients include vitamins and minerals (calcium, magnesium, potassium, sodium, zinc, iodine, vitamin A, etc.) These nutrients need to be obtained from outside sources because the body cannot produce most of them. For example, iron, can be obtained from both meats and beans; calcium can be obtained milk and cheese.

          Micronutrients need to be taken in small portions, which differs from macronutrients. Macronutrients are required in larger amounts because they help provide energy and help build muscles. Micronutrients aren't required in as large of portions for carrying out their tasks. For example, iron, which assists in the production of red blood cells, is recommended to be taken in 1.1-1.5 grams a day, while protein, which helps the body produce muscle, is recommended for 46-52 grams a day. 
          Micronutrients also contain antioxidants (most commonly found in Vitamin C and Vitamin E.) Antioxidants help stop production of free radicals (oxygen molecules that are harmful to the body.) Most nutrients are able to be found in different types of vegetables; with raw, leafy green vegetables being the most nutrient-rich. Refined sweets and oils have the least amount of nutrients from all the sugars, preservatives, and additives being added. Though on this scale, dairy and meats are low in nutrients, they do have key nutrients which are harder to obtain from other foods (calcium, iron, etc.) 

What Specific Foods Should we Limit and Avoid, and Why?

          Trying to eat healthy can make your head spin. What exactly is bad for you? How do I get away from it. There is so much out there it's hard to really know where to begin. Some things we should limit or avoid that we come across everyday include carbonated drinks, butter, doughnuts, and processed meats. I know you love your soda but it is really high in sugar and other additives. Along with that it irritates stomach lining and takes needed calcium from our bones. It is also high in caffeine and has no nutritional value. I know you drink your diet soda so you think it's better but really it is just as damaging. No excuses a carbonated beverage is still just a carbonated beverage.

          I know you love butter on everything... trust me I know, but you have to limit yourself. Butter is high in both fat and cholesterol. We do need fat in our diet but not too much. We need to think about portions and whether or not what we want is what we need, which brings us to doughnuts. Chocolate filled, original glaze, sprinkles! I hate to say you have to stay away. Doughnuts are full of trans fats and lots of sugar. They are also very high in calories. There are better things that are more filling for you and more nutritious you can eat.
          Lastly processed meats. This includes your sausage, ham, spam, and bacon. As delicious as they are they are really bad for you. They are all made with an ingredient called sodium nitrite that gives the meat a bright red color to make it look fresher. The problem is that sodium nitrite can result in forming cancerous products called nitrosamines in our bodies. This can greatly increase your risk of cancer.






Processed meats

3-day Meal Plan

Day 1

Breakfast: 1 cup of oatmeal (not pre-packaged) or 1 cup of steel cut oats (not pre-packaged) with 1 teaspoon of organic blue agave and 1/2 of fresh berries. On the side and 1 glass (8 oz) of skim (no fat) milk or 1 glass of water (8 oz) and one hard cooked egg.

Snack: A granola bar (ex: Nature valley, Kashi chewy granola bars) and 1 apple, 1 glass of water (8 oz).

Lunch: 4 oz  of lean meat (usually not red meat) or fish, 1/2 cup of cooked brown rice, 1/2 cooked vegetables and a glass of vegetable or fruit juice (with pulp).

Snack: 1 fruit smoothie (8 oz), and 1 cup of yogurt (greek) with 1 teaspoon of brown sugar.

Dinner: 5oz chicken breast, 1 cup of raw leafy vegetables, 1/2 cup of brown rice and 1 glass of skim (no fat) milk.

Dessert: 1 cup of fat free sorbet.

Day 2

Breakfast: 1.5 cups of "Kashi GOLEAN Crunch!" Honey almond Flax with 3/4 cup of skim milk. On the side 2 slices of whole wheat bread with peanut butter and a glass of orange juice (or fruit juice of preference) with pulp.

Snack: An oatcake with 1 cup of grapes and 1 glass of water.

Lunch: A chicken sandwich on wheat bread and one slice of low fat cheese. 1/2 cup of celery sticks, 1 cup of low fat yogurt, and a glass of water.

Snack: 1 granola bar, an orange, and a glass of water.

Dinner: 3oz white fish, 1 cup of cooked vegetables, 1/2 cup of whole wheat pasta and 1 glass of skim milk.

Dessert: Angel food cake and 1/2 cup of strawberries.

Day 3

Breakfast: 2 scrambled eggs with a teaspoon of ketchup, 1 glass of milk (8oz), 1 persimmon and half a banana.

Snack: 3/4 cup of cottage cheese with a 1/4 teaspoon of cinnamon, 1 glass of water (8oz)

Lunch: A tuna sandwich with cucumbers and lettuce on whole wheat bread. 1/2 cup of broccoli, and 1 glass of pineapple juice (8oz).

Snack: 1 "Fiber 1" bar with a glass of water (8oz) and an apple

Dinner: 1-1/2 cup Light spaghetti sauce with zucchini, onions, and basil over 1 cup whole wheat pasta, 1 glass of no fat milk (8oz)

Dessert: 1 cup of mixed fruits



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