Eating healthy can make you look and feel different, and also make you feel good about yourself. Many people have different perspectives on what is 'healthy', but for an average teenager, it's good to eat a fair amount of foods from each food group. You should stay away from eating junk food that are sugary, high in bad fats, and also super salty. There are many advantages to eating healthy. One is that it can help you maintain a healthy body weight, and let you enjoy all types of physical activities. Another benefit to eating healthy as a teen is that the nutrients you get will help you grow to your full potential. Eating healthy also will help you have a lower risk of getting diet related illnesses when you are older, including diabetes, high cholesterol, and osteoporosis. http://www.cyh.com/HealthTopics/HealthTopicDetails.aspx?p=243&id=2162&np=292#top
Thursday, May 8, 2008
Importance of Eating Healthy
Eating healthy can make you look and feel different, and also make you feel good about yourself. Many people have different perspectives on what is 'healthy', but for an average teenager, it's good to eat a fair amount of foods from each food group. You should stay away from eating junk food that are sugary, high in bad fats, and also super salty. There are many advantages to eating healthy. One is that it can help you maintain a healthy body weight, and let you enjoy all types of physical activities. Another benefit to eating healthy as a teen is that the nutrients you get will help you grow to your full potential. Eating healthy also will help you have a lower risk of getting diet related illnesses when you are older, including diabetes, high cholesterol, and osteoporosis. http://www.cyh.com/HealthTopics/HealthTopicDetails.aspx?p=243&id=2162&np=292#top
Healthy Breakfast
Although most people generally have three meals a day (breakfast, lunch, and dinner), the most important of the three is eating a healthy breakfast. It is a very important meal, especially for kids and teens that are in school because it helps their brains to function better and make them more alert. Here are the benefits of eating a healthy breakfast: o Provides energy to start your day off right o Improves your daily nutrient intake o Prevents you from snacking on junk food before lunch o Helps you perform physical activities longer and better o Improves your ability to focus and concentrate in school o Helps you maintain a healthy body weight A healthy breakfast consists of a balanced amount of carbohydrates, proteins, and fibers. Carbohydrates are good for immediate energy, while proteins are used for later energy. Fiber is also important because it gives a feeling of fullness, prevents constipation, and also lowers cholesterol. You should stay away from sugary items like pop tarts or toaster strudels because the sugar burns you out later on during the day, and also because the nutritional value isn't that great. http://www.kidshealth.org/parent/nutrition_fit/nutrition/breakfast.html http://www.breakfastfirst.org/Teens1.html http://farm1.static.flickr.com/147/420094174_f9b7a036f8.jpg
Daily Requirements
According to "The Teenager Calorie Needs website," Calorie needs for teenagers are determined by gender as well as age. Boys typically need more calories than girls. Also, an active teen at the top of the pediatric growth chart typically requires more calories than a smaller or less active child. Teenage girls from ages 11-14 and 15-18 should have an average of 2200 calories each day. Teenage boys from ages 11-14 should have an average of 2500 calories daily, and teenage boys from 15-18 should have an average of about 3000 calories daily.
According to "Peak Performance Sporting Excellence," our diet is composed of macronutrients (protein, fat and carbohydrates) and micronutrients (vitamins and minerals). Carbohydrate accounts for, on average, 50% of total energy intake, with fat supplying around 30% and protein the remaining 20%.
According to "Peak Performance Sporting Excellence," our diet is composed of macronutrients (protein, fat and carbohydrates) and micronutrients (vitamins and minerals). Carbohydrate accounts for, on average, 50% of total energy intake, with fat supplying around 30% and protein the remaining 20%.
Good Foods Vs. Bad Foods
Bad Foods
Minimize the intake of whole-fat dairy products such as butter and whole milk or 2 percent full-fat dairy products (yogurt, cheeses).
Avoid eating the skin of poultry
Top 4 bad food habits
1. Skipping breakfast
a. More than half of male teens and more than two-thirds of female teens do not eat breakfast on a regular basis
2. Increased foods from the "other" section
a. Eating too much high fat and calorie foods
3. Eating a lot of food out
a. Eating fast food for dinner is really bad
4. Soft drink consumption
a. 6-17 found an increase in the amount of soft drink consumption from 37% in 1978 to 56% in 1998
Try to avoid eating foods that are prepackaged or prepared
A good food to try is a veggie burger because it’s a lot healthier and still makes you feel like you're eating a "hardy" meal
Good Foods
Recent research shows that eating oily fish containing omega-3 fatty acids (for example, salmon, trout and herring) may help lower your risk of death from coronary artery disease.
Eat plenty of fruits and vegetables; green vegetables are the best for your body
Purple grape juice has twice as many antioxidants in it as orange juice, which is fantastic for your skin, eyes, hair and nervous system
Having a Caesar salad with chicken or shrimp is really good because its simple and easy to prepare when you don’t want to have to cook very much. The only thing you have to worry about is the dressing and how much of it you are putting on the salad.
Minimize the intake of whole-fat dairy products such as butter and whole milk or 2 percent full-fat dairy products (yogurt, cheeses).
Avoid eating the skin of poultry
Top 4 bad food habits
1. Skipping breakfast
a. More than half of male teens and more than two-thirds of female teens do not eat breakfast on a regular basis
2. Increased foods from the "other" section
a. Eating too much high fat and calorie foods
3. Eating a lot of food out
a. Eating fast food for dinner is really bad
4. Soft drink consumption
a. 6-17 found an increase in the amount of soft drink consumption from 37% in 1978 to 56% in 1998
Try to avoid eating foods that are prepackaged or prepared
A good food to try is a veggie burger because it’s a lot healthier and still makes you feel like you're eating a "hardy" meal
Good Foods
Recent research shows that eating oily fish containing omega-3 fatty acids (for example, salmon, trout and herring) may help lower your risk of death from coronary artery disease.
Eat plenty of fruits and vegetables; green vegetables are the best for your body
Purple grape juice has twice as many antioxidants in it as orange juice, which is fantastic for your skin, eyes, hair and nervous system
Having a Caesar salad with chicken or shrimp is really good because its simple and easy to prepare when you don’t want to have to cook very much. The only thing you have to worry about is the dressing and how much of it you are putting on the salad.
Day 1 Diet Plan
Breakfast
Soy shake: combine a cup of vanilla, chocolate, or plain soymilk in a blender with ½ banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder. You should notice an improvement in how you feel and function throughout the day.
Lunch
A veggie burger with all of the toppings. It's just as good and a lot healthier. Ite even good for the environment.
Dinner
You can have pasta with pesto sauce, tomato sauce, or with vegetables. They are all pretty good if you have the right size proportions.
http://www.betterhealthusa.com/public/268.cfm
Soy shake: combine a cup of vanilla, chocolate, or plain soymilk in a blender with ½ banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder. You should notice an improvement in how you feel and function throughout the day.
Lunch
A veggie burger with all of the toppings. It's just as good and a lot healthier. Ite even good for the environment.
Dinner
You can have pasta with pesto sauce, tomato sauce, or with vegetables. They are all pretty good if you have the right size proportions.
http://www.betterhealthusa.com/public/268.cfm
Day 2 Diet Plan
Breakfast
Bagel with peanut butter (the peanut butter should give you the protein you need to sustain your energy throughout the morning.) 1 or 2 scrambled eggs (this will give you good protein source)
Lunch
Caesar salad with chicken or shrimp is really good because its simple and easy to prepare when you don’t want to have to cook very much. The only thing you have to worry about is the dressing and how much of it you are putting on the salad.
Dinner
Have a chicken breast and brown rice with some steamed vegetables on the side. The brown rice is healthier for you because it is more natural and less refined.
http://www.betterhealthusa.com/public/268.cfm
Bagel with peanut butter (the peanut butter should give you the protein you need to sustain your energy throughout the morning.) 1 or 2 scrambled eggs (this will give you good protein source)
Lunch
Caesar salad with chicken or shrimp is really good because its simple and easy to prepare when you don’t want to have to cook very much. The only thing you have to worry about is the dressing and how much of it you are putting on the salad.
Dinner
Have a chicken breast and brown rice with some steamed vegetables on the side. The brown rice is healthier for you because it is more natural and less refined.
http://www.betterhealthusa.com/public/268.cfm
Day 3 Diet Plan
Breakfast
o Bowl of oatmeal added with some chopped walnuts and fresh fruit (e.g. strawberries)
Walnuts have good oils and you should have fruit in the morning
o Cup of 1% or skim milk
Whole milk has a lot of fats
Lunch
o Turkey sandwich on wheat bread with lettuce, tomato, and slice of cheese
Wheat bread is better than white and putting veggies in the sandwich will give it better nutritional value and cheese has protein
o Small bag or portion of chips
Chips are oily, so only eat a little to compliment the sandwich
o Glass of juice (preferably grape or orange)
Juice is good for you because it is high in nutrition
Snack
o Low- fat yogurt with granola clusters
Yogurt is a dairy product and granola is healthy and adds crunch
Dinner
o Salmon baked with herbs
Salmon has omega-3 fats, and if baked with herbs adds flavoring without sauce
o Mini fresh greens salad with dollop of reduced- fat dressing
It's good to include vegetables, and small amount of dressing for taste
o Scoop of brown rice
Dessert
o One scoop of sorbet made with real fruits
Sorbet is a healthier option than ice cream
http://www.betterhealthusa.com/public/268.cfm
o Bowl of oatmeal added with some chopped walnuts and fresh fruit (e.g. strawberries)
Walnuts have good oils and you should have fruit in the morning
o Cup of 1% or skim milk
Whole milk has a lot of fats
Lunch
o Turkey sandwich on wheat bread with lettuce, tomato, and slice of cheese
Wheat bread is better than white and putting veggies in the sandwich will give it better nutritional value and cheese has protein
o Small bag or portion of chips
Chips are oily, so only eat a little to compliment the sandwich
o Glass of juice (preferably grape or orange)
Juice is good for you because it is high in nutrition
Snack
o Low- fat yogurt with granola clusters
Yogurt is a dairy product and granola is healthy and adds crunch
Dinner
o Salmon baked with herbs
Salmon has omega-3 fats, and if baked with herbs adds flavoring without sauce
o Mini fresh greens salad with dollop of reduced- fat dressing
It's good to include vegetables, and small amount of dressing for taste
o Scoop of brown rice
Dessert
o One scoop of sorbet made with real fruits
Sorbet is a healthier option than ice cream
http://www.betterhealthusa.com/public/268.cfm
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