Best Teen Diets Nutrition Blog: February 2012

Foods that Hydrate

10:30 AM

When you're truly parched, a tall glass of water really can't be beat. But water's not the only place where we get our hydration -- turns out, high water-volume foods can also provide our body with fluids.

Even though the portions of fruits and vegetables we eat are likely not big enough to minimize the need to actually drink our fluids, they're still a good source of "time-released" fluid, said Roberta Anding, who works as a sports dietitian for the Houston Texans football team. When a person drinks a glass of water, it leaves the stomach and gets into the blood stream relatively quickly, she explained. But food takes some time to be digested, so it's a delayed fluid response.

Anding said that all fruits and vegetables are hydrating, so it's good to eat them all to get that "time-released" fluid (so there are no excuses if you don't like a particular fruit or vegetable!). And some dairy products, like milk and greek yogurt, are around 80 percent water, she added.

Here is a list of some top hydrating foods:

Watermelon is a great source of hydration -- just look at its name! The red-fleshed fruit is composed of about 92 percent water, and also contains the nutrients beta carotene, lycopene and vitamin C.

Cucumbers are delicious in hydrating water, but they are also a source of hydration themselves. The cucumber's flesh is where most of the water is located in, but it also has vitamin C and the skin-soothing caffeic acid.

A bowl of oatmeal, the oats soak up the water or milk that you use to cook it (Not to mention it's heart-healthy!)

Cantaloupe, as well as peaches and strawberries contain lots of water and potassium, which can be lost when you sweat.

Apples and applesauce are hydrating, with a medium apple having 110 milliliters of fluids

Excerpts taken from “6 Hydrating Foods” by Amanda Chan with Huffington Post. Read more: http://www.huffingtonpost.com/2012/02/24/6-hydrating-foods_n_1297196.html#s719883&title=Related_Video

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. Stay tuned for the relaunch of our site with updated content.

Lunch

How to Navigate Through the School Cafeteria

11:01 AM

By: Kaycie Smith, BS Food Science and Nutrition, Best Teen Diets Community Manager

Eating at the cafeteria may be your only option for lunch, but it doesn’t have to mean that you are stuck eating unhealthy foods. The most important, and sometimes hardest, thing is to avoid all the temptation of “junk” foods. This can be especially hard if all of your friends go for a large basket of fries and a large soda for lunch; recruit a few friends that have your lunch period and make a pact to aim for the more healthy options. First, don’t forget the foods groups just because it is not all put together. Since lunch is a meal, remember to have 3 foods from different food groups. Next, think about the way foods are prepared. If you are in the mood for chicken a grilled chicken burger is a better option that battered and fried chicken nuggets. In general it is best to stay away from foods that are fried, battered, breaded, creamy or crispy, instead look for foods that are grilled, baked or broiled. Now its time to choose your side dish; fruits and veggies are always a better choice than cookies, chips or fries but can sometimes have added salt and sugar if they are canned. When possible choose fresh fruits and veggies with dipping sauces on the side. Finally, you need to get your drink. Water, low-fat milk and 100% juices are the healthiest options. If you do feel like having a soda from time to time, make sure you stick to one cup (small not super-sized) and if you are still thirsty instead of refilling with soda get water instead. When it comes to dessert wait to get one until after you eat. If you have it on your plate you are much more likely to eat it even if you are not even hungry after lunch. Once you have eaten your well balanced lunch, if you are still hungry go a head and grab a dessert, but keep moderation in mind along with what you know about choosing healthy snacks.

Food

7 Foods for Healthy Teeth

8:48 AM

We all know the basics of good oral care: brush in the morning and evening, floss each day and visit the dentist twice per year. But there are smaller, incremental steps we can take to guarantee good health, including the food we eat each day. Nutrition is important for every cell in our bodies -- and that naturally extends to teeth and gums. In particular, food choices feed the mouth's live-in nemesis: plaque-causing bacteria, according to an explainer from the Yale School of Medicine. They wrote: “When you drink and munch starchy or sugary foods, you're not only feeding yourself, you're feeding the plaque that can cause havoc in your mouth ... When sugars or starches in your mouth come in contact with plaque, the acids that result can attack teeth for 20 minutes or more after you finish eating. Repeated attacks can break down the hard enamel on the surface of teeth, leading to tooth decay. Plaque also produces toxins that attack the gums and bone supporting the teeth.”

Avoid any food that combines sugar, acid and stickiness, adds Miriam R. Robbins DDS, Associate Chair of the Department of Oral and Maxiofacial Pathology, Radiology and Medicine at the New York University College of Dentistry. Enemy #1 in her opinion? Sour, chewy candies like Starburst and Skittles.

As for brushing away the bad food, Robbins recommends caution: brushing too soon after a highly acidic or sugary meal can actually cause additional damage to teeth, the enamel of which is softened immediately following contact with "bad" food. She recommends waiting at least 20 to 40 minutes before whipping out a toothbrush.

But if starch, acid and sugar (along with overenthusiastic brushing!) are tooth killers, what can we provide in place of them? Overall, look for items that stimulate saliva production, which has a neutralizing effect on acid. That's because saliva naturally contains bicarbonate, which neutralizes acid, as well as calcium and phosphate which help to "re-mineralize" the tooth's surface, according Mark S. Wolff DDS, Ph.D., professor and chair of the Department of Cariology and Comprehensive Care, also at the NYU College of Dentistry. Other acid neutralizers, like those found in dairy can also help prevent tooth decay and gum disease.

Below, seven foods that have been shown to help in the research or clinical practice:

1) Cheese: Cheese is low in sugar and acid and high in calcium, making it a good choice. But it also contains casein, a protein found in milk that is particularly useful for fortifying the tooth's surface. In fact, dentists frequently prescribe a re-mineralizing paste called MI Paste, which is made from casein, to patients who are particularly prone to cavities, says Wolff. Robbins adds that she often recommends aged parmesan as a remedy against the degrading effects of acid exposure that accompanies frequent vomiting, often experienced by pregnant women or cancer patients undergoing chemotherapy.

2) Sugar Free Gum: You won't hear many positive health claims surrounding artificial sweeteners, but when it comes to dental health, there's one exception: Xylitol. The sugar replacement, which is found in many sugar-free gums and mints, is helpful because it prevents harmful bacteria in plaque from metabolizing sugar, thus generating harmful acids that degrade tooth enamel. In other words, it's the anti-sugar -- doing exactly the opposite of what sucrose can do, which is feed the bacteria that leads to tooth decay and gum disease. Additionally, "gum mechanically removes plaque and bacteria from your teeth," says Robbins.

3) Celery: Most raw, fresh veggies are good for teeth because their fibrous nature requires chewing, which causes an abundance of saliva. But according to Robbins, celery is a particular winner because it breaks down into fibrous strands that naturally clean the teeth.

4) Tap Water: National Institutes of Health, "67 percent of the United States population served by public water supplies, drink water with optimal fluoride levels for preventing decay." That's because fluoride re-mineralizes teeth, reversing damage caused by acids, which strip away the enamel layer, or "de-mineralize" it. So, if you live in a community with tap water that is already fluoridated, drink up!

5) Pears: Fresh fruit is another good option because, like veggies, its fibrous nature stimulates saliva production. Pears, in particular, are a good pick – one study in 2004 found that the fruit had a larger acid neutralizing effect on tooth surface than other types of fresh fruit, including bananas, apples, mandarins and pineapples. But you may want to skip the dried fruit when it comes to teeth: Robbins points out that the concentrated, sticky and sugary nature of dried fruits make them tooth enamel killers.

6) Yogurt: Another healthful provider of casein, yogurt also contains calcium and phosphates that re-mineralize the teeth.

7) Sesame Oil: Sesame seeds are thought to reduce plaque and help re-mineralize tooth enamel. A method of gargling with sesame oil, known as "oil pulling," is popular in Ayurvedic medicine. And in one controlled, triple-blind study, washing with sesame oil was just as effective as using chlorhexidine mouthwash in reducing plaque, gingival scores and the total bacterial count among a group of teenage boys who already had a diagnosis of plaque-induced gingivitis.

Article: “Foods for Healthier Teeth: 7 Foods to Eat Right Now” by Meredith Melnick with the Huffington Post. Read more at http://www.huffingtonpost.com/2012/02/17/foods-teeth_n_1282404.html#s702500&title=Sesame_Oil

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein, and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens.

Health

Teenagers and Caffeine

10:53 AM

Many adults start the morning with a dose of caffeine and may consume it regularly throughout the day as a widely used pick-me-up. However, teens are proving to be frequent consumers of caffeine as well, notes Walden University. Therefore, it's important for teens and their parents to understand how caffeine may affect their bodies.

Caffeine Basics

First, it's helpful to know what caffeine is. According to the National Institutes of Health, caffeine is a chemical compound found in various plants that acts as a central nervous system stimulant. Found mainly in coffee, tea, soda, chocolate, energy drinks and some over-the-counter medications, caffeine is a widely used and culturally accepted drug, one that many people find harmless or even beneficial in certain amounts but which can be harmful in some situations and in excessive doses.

Caffeine and Sleep

Caffeine is probably best known for its ability to counteract sleepiness. Because it's a stimulant, caffeine heightens your feelings of alertness and may help you stay awake when you're feeling fatigued. However, this can be detrimental to teenagers, who already tend to obtain less sleep than they need, says Beaumont Health System. Teens often consume caffeine in coffee and energy drinks to stay up late texting, studying or socializing, then feel exhausted the next day; this sends them back to caffeine for an energy jolt, thus setting up a vicious cycle of caffeine overuse and sleep deprivation, explains Beaumont Health System.

Caffeine and Nutrition

Another concern regarding caffeine and teens is nutritional. According to the New York University Langone Medical Center, many nutritionists object to caffeine use by teens because caffeinated beverages like soda and coffee drinks may take the place of more nutritious substances. For example, most teenagers do not get enough calcium. If teens reach for soda or energy drinks rather than milk or other nutrient-rich foods, they miss out on necessary vitamins or minerals.

Considerations

According to MayoClinic.com, moderate intake of caffeine -- around 200 to 300 mg per day -- is generally safe and harmless for adults. However, less is known about safe doses of caffeine for children and teens, in part because children are still growing and may have varying, size-related thresholds for caffeine tolerance. In addition, some people are more sensitive to caffeine than others, and may experience unpleasant side effects such as anxiety, racing heart, high blood pressure, insomnia and jittery feelings even with mild doses of caffeine. In general, teens are advised to minimize their caffeine intake in favor of better sleep habits and healthier dietary choices; but you should consult your pediatrician or family physician for specific advice and recommendations.

Article: “The Effects of Caffeine on Teenagers Bodies” by Shannon Hyland-Tassava with Livestrong. Read more: http://www.livestrong.com/article/505818-the-effects-of-caffeine-on-teenagers-bodies/#ixzz1mZX57mu7

Specialty Diets

Basics of a Teen Vegetarian Diet

11:12 AM

Why do teens become vegetarians?

Teens choose a meatless lifestyle for a number of reasons, including the following:

Animal rights concerns
Religious or cultural beliefs
Diet and health concerns
Family decision
Food likes and dislikes

Types of Vegetarians

There are three different types of vegetarians:

Vegans do not eat any animal products, including dairy products.
Lactovegetarians do not eat meat, poultry, fish, and eggs, but their diets include milk products.
Lacto-ovovegetarians do not eat fish, poultry or meat, but do eat eggs and milk products. This is the category that most vegetarians in America fall into, and is probably the diet that most easily allows complete nutrition.

Are there health benefits from a vegetarian diet?

A vegetarian diet can be either helpful or harmful to your health, depending on whether you get proper nutrition (more on that below). Some of the health benefits for vegetarians who eat responsibly include decreased risk of heart disease as you grow older, lower blood pressure, decreased risk for some types of cancer, lower chance of adult onset diabetes and a lower likelihood of being overweight.

Are there nutrients that vegetarians don't get enough of?

A vegetarian diet could be low in certain nutrients that are found in meat, poultry and fish. These include calcium, iron, vitamin B12 and vitamin D. You also have to be sure to eat enough protein.

Here are some important nutrients that you need, why you need them, and vegetarian foods that contain these important nutrients.

Protein
Protein helps muscles remain strong. Vegetarian foods that contain protein include beans, nuts, nut butters, lentils, tofu and other soy products.

Iron
Iron plays a very important role in the formation of red blood cells. Nonmeat foods that are high in iron are dried beans, spinach, beet greens, prunes, and iron-fortified cereals and bread. Foods that are high in vitamin C (citrus juices, citrus fruit and red peppers, for example) help the body absorb iron.

Calcium
Calcium is very important for healthy bones and teeth. Milk products are a great source of calcium. Vegans can get calcium from plant foods such as leafy greens (dark ones such as kale and collard greens), broccoli, tofu, beans and fortified soy milk.

Vitamin B12
Lack of vitamin B12 can also cause anemia. Other problems include poor memory and weak muscles. Consumption of enough vitamin B12 is usually not a problem for vegetarians who eat eggs and milk products, since B12 is found in foods of animal origin. It is found also in multivitamin supplements and fortified cereals.

Vitamin D
Vitamin D is important in helping the body use calcium. There are only a few foods that are high in vitamin D naturally. Most brands of milk contain vitamin D, as do many multivitamins. Exposure to sunlight also stimulates the body to produce vitamin D.

Excerpts taken from “Vegetarianism in Teens” by the Palo Alto Medical Foundation. Read more: http://www.pamf.org/teen/health/nutrition/veggieteens.html

Health

Heart Healthy Foods

11:30 AM

Today is Valentine’s Day, the perfect day to remember that eating healthy has a huge impact on heart health. The following is a list of 10 nutrient-packed heart healthy foods:

1) Oatmeal: Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear. Opt for coarse or steel-cut oats over instant varieties—which contain more fiber—and top your bowl off with a banana for another 4 grams of fiber.

2) Salmon: Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third. "Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant," says cardiologist Stephen T. Sinatra, MD, the author of Lower Your Blood Pressure In Eight Weeks. But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.

Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

3) Avocado: Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. “Avocados are awesome," says Dr. Sinatra. "They allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health."

4) Olive Oil: Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease. Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties—they're the least processed—and use them instead of butter when cooking.

5) Nuts: Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet, says Dr. Sinatra. "And like olive oil, they are a great source of healthy fat."

6) Berries: Blueberries, raspberries, strawberries—whatever berry you like best—are full of anti-inflammatories, which reduce your risk of heart disease and cancer. "Blackberries and blueberries are especially great," says Sinatra. "But all berries are great for your vascular health."

7) Legumes: Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber.

8) Spinach: Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber. But upping your servings of any veggies is sure to give your heart a boost. The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17%.

9) Flaxseed: Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

10) Soy: soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet. Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

Excerpts taken from “10 Best Foods For Your Heart Health” at Health.com. Read more and find recipe selections for these foods at http://www.health.com/health/gallery/0,,20307113,00.html

Healthy Snacking

Importance of Healthy Snacking for Teens

12:23 PM

Why Healthy Snacking Is Good for You

You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.

Smart Snacking Strategies

Here are some ways to make healthy snacking part of your everyday routine:

· Prepare healthy snacks in advance. Did you know that you can make your own granola or trail mix? When you make something yourself, you get to control the ingredients and put in what's good for you! You also can keep plenty of fresh fruit and veggies at home to take on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go.

· Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.

· Make it interesting. Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt are healthy, tasty, and easy.

· Satisfy cravings with healthier approaches. If you're crazy for chocolate, try a hot chocolate drink instead of a chocolate bar. An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat. Substitute nonfat frozen yogurt or sorbet for ice cream. If you're craving savory munchies, snack on baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream. Or satisfy salt cravings with pretzels instead of chips.

· Read serving size information. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.

Don't slip up after dinner. Evenings can be a tempting time to indulge in sugary, fatty snacks. If you're really feeling hungry, don't ignore it. Instead, pick the right snacks to fill the hunger gap. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit paired with cheese or yogurt.

Treats to Try

Here are a few healthy snacking ideas:

· Ants on a log: Spread peanut butter on celery sticks and top with raisins.

· Banana ice: Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.

· Healthy ice pops: Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.

· Whole-grain pita and hummus: Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus. Hummus is available in yummy flavors like garlic and spicy red pepper. Hummus also makes a tasty dip for cut-up veggies.

· Happy trails mix: Combine 1 cup whole-grain toasted oat cereal with ¼ cup chopped walnuts and ¼ cup dried cranberries for a healthy trail mix.

As with everything, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.

It's natural to feel hungrier at certain times — like between a long afternoon of classes and your swim meet. Knowing how much food your body needs to satisfy this hunger is critical. A handful of walnuts is great brain food before sitting down to do that math homework. But a whole bag won't help you add anything — except pounds!

Excerpts from “Smart Snacking” by Mary L. Gavin, M.D. with Teen Health. Read more: http://kidshealth.org/teen/food_fitness/nutrition/healthy_snacks.html#

Grocery Shopping

Food Label Traps

12:29 PM

Consumers today are more health conscious than ever. Nutrition trends for 2012 stress healthier, sustainable, whole and organic foods. The "slow food" movement emphasizing "good, clean and fair" food has become a way of life for many. Beyond these hot topics, mindful individuals want to make healthy, nutritious choices. Understanding nutrition claims and market tricks will allow the average shopper to make quick, healthy choices without spending hours comparing labels.

Certain claims on packaged items are regulated by the FDA. A product with the following statements must abide by several restrictions:

· Fat Free: Less than half a gram of fat per serving

· Low Calorie: No more than 40 calories per serving

· Sugar Free: Less than half a gram of sugar per serving

· Low Sodium: No more than 140 mg of sodium per serving

· High, rich in, excellent source of: 20 percent or more of the recommended daily value of the nutrient

· Less, fewer, reduced: 25 percent or less of the named nutrient

What are some other marketing terms that aren't standardized by the FDA?

· Organic: Must meet the USDA standards for organic production, without most synthetic fertilizers, pesticides, growth hormones, antibiotics and genetically engineered ingredients. Being labeled "organic" has nothing to do with the calorie, fat or sugar content of a food.

· Natural: Only regulated by the FDA for meat and poultry products. This label means "no artificial substances." Companies use the term "natural" on their products hoping that it will catch the eye of a health-conscious consumer; the product may not be superior to its competition.

· Local: Not a monitored claim. Shop at markets and nearby farms to know that your food is coming from a "local" source.

· Free Range: A USDA definition for eggs and poultry where chickens have "access to the outside," no other specific spatial restrictions are given. "Free range" beef and pork labels are not regulated. Know your manufacturer and the company background to be safe about your meat choices.

· Made with Whole Grains: A general term with a broad meaning. The product may be 99 percent refined grains, while 1 percent is actually whole grains. "Multigrain" is another overused word stating that the food is made with several grains. At least half of all grains eaten should be whole grains; make sure that "whole" is contained in the ingredient list.

· Lightly sweetened: Another expression that is not controlled. Lightly sweetened is variable, depending on the size of your sweet tooth!

· Fiber: A product "high in fiber" may contain the isolated, added fibers such as inulin, maltodextrin and polydextrose; these types haven't been proven to offer the health benefits from fiber found in fruits, vegetables and whole grains.

Be wary of packaged foods that claim to be the newest, ultra-healthy solution. Cookies, cakes and snack foods are just that. They won't ever replace your best choices: whole foods with real ingredients.

Article “Uncovering Food Label and Nutrition Traps” by Carrie Wiatt, M.S. with Huffington Post. Read more: http://www.huffingtonpost.com/carrie-wiatt-ms/food-labels_b_1252720.html?ref=health-and-fitness&ir=Health%20and%20Fitness

Foods that Hydrate

How to Navigate Through the School Cafeteria

7 Foods for Healthy Teeth

Teenagers and Caffeine

Basics of a Teen Vegetarian Diet

Are there health benefits from a vegetarian diet?

Are there nutrients that vegetarians don't get enough of?

Heart Healthy Foods

Importance of Healthy Snacking for Teens

Food Label Traps

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