Introduction

For some people eating a healthy diet conjures up images of unsubstantial meals consisting of lettuce and seeds, not suitable for growing and hardworking teens, whilst for others eating healthily means filling their body with a variety of colourful and natural foods that provide energy and goodness and protect against disease.

Today, obesity is a problem in a large number of countries particularly in the Western world. Since the 1980's the number of obese people in the US has tripled and today almost 60% of the population are either fat or obese. Even more worrying are the growing numbers of obese children in our society, as the majority of these children will grow up to be obese adults. Through our blog we will try and show the basic idea of a healthy diet. Most people gain their eating habits from their teenage years. So if we learn to eat healthy now, as teenagers, we will have these habits later in our life.

Importance of Eating Healthy for a Teenager

If you're a typical teenager with parents who always nag you about what you eat, how you eat, when you eat or don't eat, and the amount of junk food you consume, these comments will sound familiar to you. Give your parents a break, they are just doing their job. They want you to eat properly so you'll grow, stay healthy, and keep your moods balanced.



Your body needs certain nutrients to feel well as you go through each day. The most important meal is breakfast, even though it's probably the most difficult for many teenagers. Breakfast is even more important if you aren't eating lunch on a regular basis, and are waiting until after school or until dinner to eat.

Recommended Daily Caloric Requirements

Daily caloric requirements for athletic teens depend greatly on your age and gender.

For a 11-18 year old girl, you should have about 2200 calories a day.

If you are an 11-14 athletic boy, you should have about 2500 calories a day. however, if you are 15-18 years old, you should have about 3000 calories a day.

to calculate your minimum caloric needs, first:
1) Multiply total weight X % body fat = fat weight
2) subtract fat weight - total weight = lean mass
3) lean mass X16 = minimum caloric needs

Example: Teenager that is 115 lbs and has 15% of body fat.
1) 115 X 15=1725
2) 1725 - 115=1610
3) 1610 X 16=25760
This would mean that this teenager needs a minimum of 25760 calories each day.

Importance of Micronutrients

Carbohydrates are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Since carbohydrates are already a form of sugar, your body can break them down easily to use as energy. As a primary source of energy for physical and mental functions, carbohydrates should comprise about 55% of your daily caloric intake. If yours is higher, you will be left hungry because your body is breaking them down and using them up. If you go much lower, you will be left tired because you are depriving your body of a necessary energy source.

Protein is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. Protein is needed for growth, for healthy red blood cells, and much more. Proteins, or amino acids, are the building blocks of muscle tissue. Immune functions, brain functions, joint stability, connective tissue strength, bone strength, and all body movements come from muscle tissue. Therefore, it is vital that you get enough protein throughout your day. The trick, though, is consuming the right amount, as too much can lead to highly acidic blood, calcium deficiency, kidney and liver problems, as well as other health issues. A healthy guideline is to take in approximately 25% of your calories from protein.

Fats are a form of energy reserve and insulation in your body, and can be burned to make energy when you don't get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body, immune functions, delivery of certain vitamins and minerals, and the fatty tissue protects your vital organs from trauma and temperature change. Contrary to popular beliefs, fat does not make you fat. Only an excess amount of calories causes you to store and gain body fat. However, too much fat can lead to heart disease, atherosclerosis, obesity, and other problems. About 20% of your daily intake from this source is recommended to maintain a healthy body.

Healthy vs. Unhealthy Food

For a healthy body one must take a well balanced diet rich in proteins, carbohydrates and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods and anti-oxidants.



It is best to limit low-nutrient, deep-fried fast food items, such as pizzas, burgers, fried chicken, potato chips, French fries and sugar laden candies because they lack any of the essential elements such as proteins, fiber, vitamins and minerals. Eating unhealthy food can result in conditions like obesity and overweight and may even lead to more serious health complications such as hypertension, coronary heart diseases and diabetes. Unhealthy food neither contributes to building muscles or bone, nor do they provide us with sustained energy levels. Such food items frequently cause acne, indigestion, gas problem, bloating, constipation and diarrhea in people who consume them at a regular level.



It's better to choose green leafy vegetables, citrus fruits, fiber cereals and bread, and increased servings of fruit juices.Try to include more servings of fruits, vegetables, whole grains, and protein sources in our diet. Stick to healthy cooking methods such as boiling, grilling, roasting, and steaming.

3 Day Meal Plan

Day 1

Breakfast: have some good tasting but nutritious Honey Nut Cheerios and low-fat milk. Also, eat some fruits, such as strawberries and bananas, and drink orange juice with Vitamin C.

Lunch: have a turkey sandwich on whole-wheat bread, with lettuce, tomatoes, and alfalfa sprouts for some delicious taste. Also, a fruit wouldn’t hurt, so have an apple, cut, or eaten whole.

Snack: (optional) have some cheddar cheese on some whole wheat crackers, such as Wheat Thins.

Dinner: baked salmon, sauteed vegetables, and brown rice. Don’t forget to drink milk!

Day 2

Breakfast: Try an easy breakfast today, such as provolone cheese on wheat bread, and some raspberries or blackberries to go with it. Top it off with milk or some sort of juice.

Lunch: For something different, have a caesar salad with grilled chicken and cherry tomatoes. Also include shredded parmesan or romano cheese, and low-fat salad dressing.

Snack: (optional) Have some low-fat vanilla yogurt and choose some fruit to put in it, such as blackberries, strawberries, or blueberries, or even bananas.

Dinner: spaghetti with fresh tomatoes and basil, whole-wheat noodles, and shredded cheese (and milk, of course).


Day 3

Breakfast: have some scrambled farm-fresh eggs and brown rice. Also, have an easy sliced apple and banana, and some orange juice.

Lunch: For lunch, have a tuna sandwich and lettuce, and perhaps some vegetables such as tomatoes and celery to make it interesting.

Dinner: For dinner, have some grilled chicken with rice and some salad, and have milk with it too!

Conclusion And Bibliography

Conclusion

These are some foods that Athletic teens should try eating on a daily basis. Many of these foods that are mentioned in our blog will keep you healthy and eating right, that is, eating with the right amount of nutrition in a daily diet. Along with a good amount of exercise, eating with a healthy amount of protein, carbohydrates, fats, and other nutrients said in the blog will keep you energetic, not grumpy, and keep your immune system at a high level, keeping bad sicknesses and diseases away from you. Healthy eating isn't and shouldn't be a forced decision. It should be a lifestyle choice.

Bibiliography

Bruton, Linda J. "The 5 Key Benefits of Eating Healthy." EzineArticles Submission - Submit Your Best Quality Original Articles For Massive Exposure, Ezine Publishers Get 25 Free Article Reprints. Web. 29 Apr. 2010. .

"Teenager Calorie Needs - Teenager Dietary Health - Adolescent Nutrition." Weight-Loss-Center.net | Weight Loss Diet Pills Online. Web. 29 Apr. 2010. .

"McKinley Health Center - Macronutrients: the Importance of Carbohydrate, Protein, and Fat - University of Illinois." McKinley Health Center - University of Illinois at Urbana-Champaign. Web. 29 Apr. 2010. .

"Foods to Avoid for Sports Performance - Foods Not to Eat for Sports." India Guide - Culture, Facts, Lifestyle, Cars, Bikes, Art & Entertainment. Web. 29 Apr. 2010.

"A Diet for Teens «." A Common Nutrition. Web. 29 Apr. 2010. .