Have you ever been late for a sports practice or game, and realized you hadn’t eaten lunch yet, so you grab the nearest bag of chips, and run to the car to get going? Active teenagers are constantly on the go, and might not always have the time to sit down and have a nice, healthy meal. But, what they don’t always realize is that eating healthy foods will improve their performance in games and practice.
(http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#)
--Posted by Isabella G.
Most foods contain carbohydrates, which the body breaks down into simple sugars, and is a major source of energy for the body. There are two kinds of carbohydrates: simple and complex. Simple carbohydrates are also called simple sugars. They are found in refined sugars like white sugar. But you can also find simple sugars in healthier foods such as fruit and milk. And, it is better to get simple carbohydrates from foods like fruit and milk because unlike white sugar, they contain vitamins, fiber, and good nutrients like calcium. Complex carbohydrates are also called starches. Starches are grain products such as bread, crackers, pasta, and rice. Just like simple carbohydrates, some complex carbohydrates are better than others. Refined grains such as white flour and white rice have been processed which takes out the nutrients and fiber. Unrefined grains still have the vitamins and minerals and are also rich in fiber that helps your digestive system run smoothly.
information: http://kidshealth.org/kid/stay_healthy/food/carb.html#
picture: http://www.recipes4us.co.uk/images/Dark%20Bread%20Riser.jpg
--Posted by Isabella G.
Protein is a macronutrient, which means that it is needed in large amounts for the development and health of a human being. We need substantial quantities of protein in our diet because it has an important job. Protein is responsible for the growth and repair of skin, tendons, nails, bones, ligaments, and muscles as well as being important in enzyme production and maintaining a healthy acid-base balance.
There are four calories per gram of protein. Protein is made up of basic units called amino acids. Complete proteins are called such because they contain all nine essential amino acids and come from animal sources. Protein from vegetable sources is considered incomplete, because it is missing at least one essential amino acid.
Bad source of protein
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Examples of good sources of protein are low fat milk, poultry, fish, lean red meat, eggs, nuts, beans, lentils, and soy products. These foods are considered healthy ways to meet daily nutritional requirements because they contain little unhealthy fats. Pork, most cheeses, and fast food burgers are not considered good sources of protein because, in addition to protein, they also contain lots of saturated fats. The average person's daily protein allowance is .83 grams per 2.2 pounds (1 kilogram) of bodyweight. However, a child's recommended daily protein allowance is only about .5 grams per kilogram. Competitive athletes may need more, between 1.2 and 2.0 grams of protein per kilogram of bodyweight.
Good source of protein
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An ideal diet for an active teen is composed of 10-15% protein, mostly from the healthy sources listed above. Contrary to popular belief, while active teenagers do need more protein than sedentary teens, they are usually able to get all of the protein they need through their normal eating. Even though protein is very important, when eaten in excess it can cause problems like dehydration and calcium loss.
Sources: http://www.merriam-webster.com/dictionary/macronutrient, http://kidshealth.org/kid/stay_healthy/food/protein.html, Moodle Resource: Sports Nutrition, http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#
--Posted by Malia S.
(http://vinniey.files.wordpress.com/2006/10/42-16246844.jpg)
(http://www.ahm.com.au/images/95/june_transfat.jpg)What is "healthy eating?"
- Aiming for regular meals (usually 3 meals per day in the morning, afternoon, and evening) and healthy snacks (when you are hungry or need extra energy.)
- Eating foods from all of the food groups (grains, fruits, vegetables, proteins, dairy, and healthy fats) each day to meet your nutritional needs.
- Balancing nutrient-rich foods with moderate amounts of other foods, such as sweets or fast foods.
- Eating when hungry and stopping when full.
Tips for Healthy Eating
Aim for 3 meals a day. (Don't skip breakfast to get out the door faster.)
Try to avoid prepackaged and processed foods as they are often higher in saturated and trans fat levels.
Don’t eat too fast as it takes at least 20 minutes for your mind to register that you are full.
Watch your fat intake instead of your calorie intake.
Aim to eat fish twice a week, as it is often a healthy source of protein.
Limit sugar intake.
Eat organic food when possible.
Drink milk instead of soda in order to get more calcium and less sugar.
Listen to what your parents have to say about eating healthy because they only want what is best for you.
Avoid “dieting.” Fad diets often do more harm than good, as they sometimes limit the intake of nutrients that your body needs.
Replace chocolate bars with hot chocolate, ice cream with frozen yogurt or sorbet, and regular chips with baked tortilla chips or pretzels.
Source: http://kidshealth.org/teen/food_fitness/nutrition/healthy_snacks.html#
--Posted by Malia S.
People need calories, because they need to fuel both their sports performance and their growth, and depending on how active they are, they may need from 2,000-5,000 total calories per day. If athletes don’t have enough calories in their bodies, they won’t be able to maintain their performance because energy level will be depleted faster. Carbohydrates are also needed, and are found in fruits, vegetables, and grains. Another important factor in a teen athlete’s diet is calcium. Calcium helps build strong bones, which athletes need and, you can find calcium in dairy such as low-fat milk, yogurt and cheese. Other important factors are iron, which you need, and you can get from lean red meats, green leafy vegetables, and iron fortified cereals. You also need protein which you can find in fish, lean meats and poultry, eggs, dairy, etc. and fat, but not too much of it.
(http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#)
--Posted by Isabella G.
