Best Teen Diets Nutrition Blog: August 2012

Why Fruits & Veggies?

1:18 PM

There are so many reasons to eat plenty of fruits and vegetables every day.

Everyone Needs to Eat More Fruits and Vegetables
A growing body of research proves that fruits and vegetables are critical to promoting good health. In fact, fruits and vegetables should be the foundation of a healthy diet. Most people to need to double the amount the amount of fruits and vegetables they eat every day.

Fruits and Vegetables Fight to Protect Your Health
Fruits and vegetables are packed with essential vitamins, minerals, fiber, and disease-fighting phytochemicals. Because of this, eating plenty of fruits and vegetables everyday can help reduce your risk of:

· Heart disease

· High blood pressure

· Type II diabetes

· Certain cancers

Fruits and Vegetables Contain Powerful Phytochemicals (fight-o-chemicals)
Fruits and vegetables have many important phytochemicals that help "fight" to protect your health. Phytochemicals are usually related to color. Fruits and vegetables of different colors — green, yellow-orange, red, blue-purple, and white — contain their own combination of phytochemicals and nutrients that work together to promote good health. Learn more about phytochemicals and the colors of health.

Fruits and Vegetables and Weight Management
Because they're low in calories and high in fiber, fruits and vegetables can help you control your weight. By eating more fruits and vegetables and fewer high-calorie foods, you'll find it much easier to control your weight.

Fruits and Vegetables and Energy
Busy lives require food that's nutritious, energizing, and easy to eat on-the-go, like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.

“Why Fruits and Vegetables are Important” by the Family Education Staff. Read more on FamilyEducation: http://life.familyeducation.com/foods/nutrition/36595.html#ixzz24y5RJylj

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. Learn more at www.bestteendiets.org

Healthy Snacking

Surviving College Cafeterias: Quick Tips

11:05 AM

Eating Disorders

Teen Eating Patterns

10:00 AM

During teen years, the need for a healthy diet cannot be overemphasized. It is at this age that you are giving those finishing touches to your final entry into adulthood and completing your major growth spurt. It is the period of the fastest growth in your entire lifetime.

During these years you need extra calcium to store up the maximum amount of bone mass. The need for iron also increases at this time. Dieting prevents you from getting the calories and nutrients you need to grow properly and can in fact retard your growth. It may cause girls to stop menstruating and prevent boys from developing muscles.

What should you be eating?

Eating a healthy diet is not difficult if you know the few basics of choosing the right food. The best way to have a balanced nutrition is to choose in ample quantity the many nutrition requirements of your body from each of the food groups:

§ Vegetables

§ Fruits

§ Breads, cereals, rice, and pasta

§ Milk, yoghurt and cheese

§ Meat, poultry, fish, dried beans and peas, eggs, and nuts.

What should be your ideal weight?

This should not be difficult at all. Any doctor or your school nurse should be able to tell you depending on your height, age and sex. He should be able to tell you whether you need to lose or gain weight and even advise you as to how to go about it. Going on a diet just because your friends are doing so or thinking that you are fat and need to go on a diet, is the worst thing you can subject your body to. Instead of making you look and feel healthy, it might lead you into severe health problems.

In case you need to lose weight

It may so happen that you indeed are overweight and the doctor advises you to lose weight. The best and the surest way to start this is through exercise. In fact at times, that is all that you may need.

Some tips for losing weight

§ Cut down on fats and sugars, and not on food

§ Never try to lose weight by going on a low calorie diet

§ Never reduce your liquid intake

§ Skipping meals especially breakfast is foolish

§ “Diet pills” should never even be thought of

The balancing act:

§ Maintain a balance between your favorite fatty foods and fruits and vegetables, which are usually very low in fat.

§ Eat a wide variety of foods making sure your diet is nutritionally right.

§ Generally eat a reasonable quantity so that you can even add a few slices of pizza or the `junk food` you like so much, once in awhile into your diet.

“Child Care: Teenage Dieting” Read more:http://newsolio.com/child-care-teenage-dieting,5254

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 emphasize the importance of healthy eating for teens. For more information visit www.bestteendiets.org

Vitamins and Minerals

Food for Healthy Bones & More

4:23 PM

To keep your bones strong, your body is constantly breaking down old bone cells and growing new ones, just as it sheds and replaces skin cells. To fuel bone growth, keep bone density strong, and prevent osteoporosis, you need a good supply of calcium from dairy products and other foods in your diet.

But you also need enough vitamin D. Without it, you could drink milk all day long and the calcium in it wouldn't do you much good. Vitamin D is key in absorbing calcium from the food you eat -- calcium that would otherwise get sent out of the body as waste.

Along with weight-bearing exercise, calcium and vitamin D go together for good bone density -- and good health in general. Here's some advice on how to get more calcium and vitamin D in your diet.

Food Sources of Calcium and Vitamin D

Your body doesn't make calcium on its own. The best way to get more calcium is to improve your diet. You already know that dairy products -- such as milk, cheese, and yogurt -- are good sources of calcium. Other foods that are high in calcium include:

· Spinach

· Kale

· Okra

· Collards

· Soy beans

· White beans

· Some fish, like sardines, salmon, perch, and rainbow trout

· Foods that are calcium fortified, such as some orange juice, oatmeal, and breakfast cereal

It's a lot harder to get enough vitamin D from foods. Vitamin D is only in a few foods and often in very small amounts. Foods that provide vitamin D include:

· Fatty fish (like tuna, mackerel, and salmon)

· Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals

· Beef liver

· Cheese

· Egg yolks

Getting enough vitamin D from your diet isn't easy. Studies show that only about 20% of our vitamin D typically comes from the foods we eat.

Your body can also make vitamin D on its own. When you walk out into the sunlight with exposed skin, your body naturally produces vitamin D on its own.

How to Get Enough Calcium and Vitamin D

How much calcium and vitamin D do you need? The Institute of Medicine has released the following guidelines:

Calcium

· Young children 1-3 years old should get 700 milligrams (mg) per day.

· Children 4-8 years old should get 1,000 mg per day.

· Children 9-18 years old should get 1,300 mg of calcium a day.

· Adults up to age 70 should get 1,000 mg per day. Women 51 and over should get 1,200 mg/day.

· Women and men 71 and over should get 1,200 mg per day.

How does this translate into your daily diet? A 45-year-old could easily get her recommended 1,000 mg of calcium daily by eating:

· 1 packet of fortified oatmeal (100 mg)

· 1 cup of skim milk (305 mg)

· 8 ounces of non-fat yogurt (452 mg)

· ½ cup of spinach (146 mg)

How to Get Enough Calcium and Vitamin D continued...

Vitamin D

· 600 international units (IU) per day for children from age 1 to adults through age 70

· 800 IU per day for people 71 and older.

To get vitamin D from food, fish is the best option. Six ounces of cooked salmon has more than 600 IU -- more than the recommended amount for any age. Other foods containing vitamin D include eggs, liver, fortified dairy products, and fortified juice.

Your doctor may recommend higher levels of calcium and vitamin D, especially if you are at risk for osteoporosis. The National Osteoporosis Foundation recommends that adults under age 50 get 400 - 800 International Units (IU) of vitamin D every day, and that adults age 50 and older get 800 - 1,000 IU of vitamin D every day.

Calcium and Vitamin D Supplements

Ideally, experts say we should get the nutrients we need from whole foods and a well-balanced diet, rather than from supplements. That way, we're getting the full benefits of the food instead of a single, isolated component.

In practice, it's not always so simple. Calcium and vitamin D supplements can be important for some people. As we get older, it's harder for our bodies to make new bone as quickly as it's destroyed. For women, that's especially true after menopause. Getting older also makes it more difficult to absorb calcium and synthesize vitamin D.

Talk to your doctor if you are interested in taking a calcium or vitamin D supplement. Together, you can figure out if it's necessary. Consider these questions:

· How much calcium is in your diet? Your doctor might want you to work out how much calcium you're getting from foods. You can do this by keeping a food journal for a few days.

· Could I be vitamin D deficient? Because most of our vitamin D doesn’t come from diet, a food diary won't help determine your vitamin D levels. If your doctor suspects a deficiency, he may order a blood test.

· Should you get more time in the sun? Could sunscreen and wide-brimmed hats explain why some people are deficient in vitamin D? Many experts think so. As we've become more concerned about the risk of skin cancer, we're getting less sun exposure -- and producing less vitamin D as a result. Talk with your doctor about sun exposure and skin cancer risk.

· Are you at risk of getting too much calcium or vitamin D? Very high intake of calcium -- 2,500 mg or more for people 19-50 and 2,000 mg or more for people 51 and older -- may increase the risk of kidney problems and block the absorption of minerals. There's less agreement about how high people can go with vitamin D: 4,000 IU is considered the highest tolerable intake for adults before there is increased risk for harm.

· What sort of supplements are available? There are different types of calcium supplements and vitamin D supplements available -- such as calcium citrate and calcium carbonate, and vitamin D₂ (ergocalciferol) and D₃(cholecalciferol). Current evidence suggests that there's not a big difference between them, although some research has found that vitamin D₃ might be more effective than D₂. Calcium carbonate can be more difficult to absorb on an empty stomach or if you have low levels of stomach acid compared to calcium citrate, so it should be taken with food. Again, your doctor can advise you on the right supplements for you.

· Could you have a hidden calcium or vitamin D deficiency? Even people who seem like they should be getting enough calcium and vitamin D sometimes aren't. Why? Some medicines and health conditions can block the normal absorption of calcium or vitamin D. Talk to your doctor about any potential problems that might put you at risk for low levels of calcium or vitamin D.

Beyond Bone Density: Other Calcium and Vitamin D Benefits

· Calcium and vitamin D aren't only important for bone health. Calcium helps keep heart rhythms normal and maintains muscle function. It also is involved with blood flow and the release of hormones in the body.

· Many experts believe that vitamin D deficiency is becoming more common and that it has potentially serious health risks. Besides bone problems, low levels of vitamin D are connected with muscle weakness and immune function. Some studies have shown that a low level of vitamin D is associated with a higher risk of diseases like colon cancer and rheumatoid arthritis.

“Top Food Sources for Calcium and Vitamin D” Reviewed by Louise Chang, MD. To read more visit http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods?page=3

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more related to this topic visit www.bestteendiets.org

Hydration

Fluid Needs for Teen Girls

8:25 AM

Adequate hydration is especially important during adolescence, the period from puberty into adulthood that makes up the majority of the teen years. Proper nutrition is essential during this time for normal growth and development. Although often neglected, nutrition requires sufficient hydration. Teens need to consume enough fluids to support body functions, maintain electrolyte balance and prevent dehydration. Fluid requirements for teenage girls depend upon their physical activity level, among other factors. Encouraging your teen to drink will help keep her healthy.

Function

Water is vital to life; you cannot survive without water. On average, your body consists of 60 to 65 percent water; it is found in the blood, cells, tissues and organs. Water has many important functions; it helps cushion organs, lubricate joints, regulate body temperature, moisten tissues, prevent constipation, carry nutrients and oxygen to cells and dissolve minerals so that they are accessible to the body. Every system in your body depends on water. Therefore, water is also responsible for saliva and gastric juice production during digestion, creating a moist environment for ear, nose and throat tissue and transporting and eliminating waste products out of vital organs.

Daily Requirements

Individual fluid needs depend upon a number of factors including your weight, gender, health, activity level and location. Additionally, there is more than one way to calculate your body's fluid requirements. According to the Food and Nutrition Board at the Institute of Medicine, girls ages 9 to 13 require 2.1 liters per day, teen girls ages 14 to 18 need 2.3 liters and older adolescent girls require 2.7 liters of water. This is approximately 8 to 9 cups of fluid daily. A general rule is to drink enough water so that you rarely feel thirsty and produce 1.5 liters or more of colorless or slightly yellow urine a day.

Increased Needs

You need fluid to replace what your body loses through the day. Aside from normal fluid loss, there are extraneous factors that influence your daily fluid needs. For example, your body needs additional fluid when you are more physically active, are running a fewer, are in a hot climate, are at a higher altitude or experience diarrhea and vomiting. To stay hydrated, it is important to drink before you feel thirsty, especially when you are participating in vigorous physical activity.

Dehydration

It is important to drink a sufficient amount of water to avoid thirst as thirst is a biological indicator of dehydration. Dehydration is caused by an inadequate fluid intake, profuse sweating, failure to replace losses after exercise, exercising in hot weather or relying on thirst to hydrate. A loss of body fluid can cause your blood volume to drop, increasing the heart rate and resulting in a myriad of symptoms. This results in fatigue, muscle cramps, dizziness, headache, weakness, irritability, irrational behavior, nausea and vomiting, confusion and the inability to concentrate. If left untreated, dehydration can result in heat injury, swelling of the brain, seizures, hypovolemic shock and even coma.

Tips to Increase Fluid Intake

Each day, you lose water through breathing, perspiration, urine and bowel movements. Therefore, it is important to consume beverage sand foods that contain water to replenish your water supply. Water comes from more than just fluids. Foods such as fruits and vegetables are rich in vitamins, minerals and dietary fiber and have a high water content, thus promoting a feeling of fullness and satisfaction. You can also increase your daily intake of water by carrying a water bottle with you to school or a sports activity. Add a wedge of lemon or lime for a little extra flavor -- this may improve the taste and help you stay hydrated. It is important to choose water over sugar-sweetened beverages, which add empty calories to your diet and can actually dehydrate you.

“Fluid Requirements for Teenage Girls” by Erica Wickham with Livestrong.com. Read more: http://www.livestrong.com/article/509892-fluid-requirements-for-teenage-girls/#ixzz239mzngOo

Food

Making Food Choices Easier

3:07 PM

Teen Eating Patterns

12:47 PM

What should you be eating?

§ Vegetables

§ Fruits

§ Breads, cereals, rice, and pasta

§ Milk, yoghurt and cheese

§ Meat, poultry, fish, dried beans and peas, eggs, and nuts.

What should be your ideal weight?

In case you need to lose weight

Some tips for losing weight

§ Cut down on fats and sugars, and not on food

§ Never try to lose weight by going on a low calorie diet

§ Never reduce your liquid intake

§ Skipping meals especially breakfast is foolish

§ “Diet pills” should never even be thought of

The balancing act:

§ Maintain a balance between your favorite fatty foods and fruits and vegetables, which are usually very low in fat.

§ Eat a wide variety of foods making sure your diet is nutritionally right.

§ Generally eat a reasonable quantity so that you can even add a few slices of pizza or the `junk food` you like so much, once in awhile into your diet.

“Child Care: Teenage Dieting” Read more:http://newsolio.com/child-care-teenage-dieting,5254

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 emphasize the importance of healthy eating for teens. For more information visit www.bestteendiets.org

Breakfast

Back to School Health and Nutrition Tips

11:17 AM

Teen Vogue: Now that school has officially started, many teens already feel overworked and tense. What are some things they can do to battle fatigue and stress?

Sumaiya Sarwar: Although it might sound counterproductive, the best way to battle fatigue and stress is to make sure you take time to do things you enjoy. If you're not taking the time to take care of yourself, you'll end up burning out. Set aside time every day, whether it's fifteen minutes or an hour, to do something that you enjoy and that helps you unwind.

Jessica Steele: Homework and tests definitely add additional stress to the already crazy lives of high school students. The easiest ways to ease stress are to eat healthy; get enough sleep (at least 7-8 hours); exercise 30 minutes per day; take slow, deep breaths; and let your mind relax by doing yoga, listening to music, or talking to your friends.

Teen Vogue: Late-night study sessions can lead to bad habits, such as overeating and snacking on junk food. What are some healthy alternatives?

Jessica Steele: Healthy snack options for late nights include frozen yogurt cubes, smoothies, popcorn (minus the butter), fresh fruit, pretzels, dark chocolate, Popchips, cheese and crackers, tortilla chips and salsa, and nuts. The best way to avoid overeating is to put the snack into a small bowl as opposed to eating directly from the bag.

Teen Vogue: What are the best breakfast foods and snacks for staying full and focused at school?

Sumaiya Sarwar: The best thing to eat for breakfast is something that has protein and carbohydrates—a combo that will keep your blood sugar steady, so you don't crash halfway through first period. Unfortunately, students usually stay in bed until the very last minute, rush to get ready, and then end up skipping breakfast. You can avoid this by preparing the night before. An easy breakfast meal is a parfait with fresh fruit and granola: Cut up the fruit and layer it with yogurt in a cup. In the morning, just pour some granola on top of it, and you have a nutritious on-the-go breakfast!

Jessica Steele: You can also have toast with peanut butter, veggie omelets, and scrambled eggs with black beans and salsa. Good snacks to keep you going throughout the day include apples, oranges, bananas, granola bars (ones low in sugar, high in fiber and protein), yogurt, and nuts.

Teen Vogue: Many students use caffeinated and energy drinks to fuel their studying, but what effects do these types of beverages have on the body?

Jessica Steele: Caffeine is potent and quick-acting, and it affects our bodies similar to how stress does. While a little caffeine is okay, increased levels can lead to disrupted sleep patterns, restlessness, dehydration, inability to focus, and irritability. Energy drinks often contain several chemicals in addition to caffeine that cause our bodies to react poorly, leading to mood swings and crashes in energy. Foods like oranges, bananas, peanut butter, and granola bars are much better ways to give yourself a boost of energy.

Teen Vogue: What vitamins and minerals should teens add to their diets?

Jessica Steele: Calcium, zinc, iron, vitamin A, vitamin C, and vitamin B12 are the most important vitamins and minerals for teens. While you can get these by taking supplements, our bodies perform best when we can get them directly from our foods. Eating a variety of whole, unprocessed foods is the best way to get all the vitamins and minerals your body needs. In addition, dieting is the number one reason why teens miss out on their vitamins and minerals, so make sure you are eating at least three meals and two snacks throughout the day.

Teen Vogue: Flu season is coming up! What are some precautionary measures teens can take at school to avoid getting sick? What are some home remedies for fighting colds?

Sumaiya Sarwar: Wash your hands! Schools are full of germs; everyone's coughing, sneezing, and touching everything around them. Using hand sanitizer is not enough—wash your hands regularly! A lot of students also tend to get sick during more stressful times at school. Even when you feel like you're drowning in homework and extracurricular activities, make sure you're still taking the time to take care of yourself. Eat well, sleep enough, and if you're sick, stay at home and recover! The projects and soccer practice can wait a few days until you're feeling better.

Jessica Steele: If the bug catches you, some remedies to help ease the symptoms include taking warm showers, drinking hot tea, increasing your fluids, and placing warm, moist towels on your head and behind your neck. Some natural medications that may help ease symptoms are echinacea, zinc, and vitamin C.

Teen Vogue: How important is sleep for a student? Doctors usually recommend eight hours of sleep every night, but the truth is, most of us aren't getting that much, especially around exam time. What's the best way to cope with not getting enough sleep?

Sumaiya Sarwar: Sleep is one of the most important things on our schedule but the thing we most often replace with other activities. It's hard to keep a regular sleeping schedule, especially with all your obligations during the school year, but make sure you make time for it! Create a schedule so you're not missing too many hours of sleep during the week. If you have trouble falling asleep, try exercising a few hours before bed. Avoid taking long naps during the day; if you sleep all afternoon, it will be harder for you to sleep at night. If you need a boost of energy, try a 20-minute power nap. That will help you feel refreshed and more alert for the rest of the day. And although you may not feel like it when you're tired, exercising can also help energize you to get you through a long day.

Teen Vogue: Besides getting a good night's sleep, what are some healthy steps teens can take when preparing for a big test the next day?

Jessica Steele: In order to prepare for a big test, study a little bit each day so you do not need to cram the night before. Exercise and eating healthy foods help to stimulate our brain cells, keeping us alert and focused during exams. Take a practice test to familiarize yourself with the material, and limit your caffeine intake the day of the test. Also, plan a post-test celebratory activity that you can look forward to.

Sumaiya Sarwar: Do whatever it takes to calm your nerves. Some meditation in the morning before the exam can help focus your mind.

Teen Vogue: What role does regular exercise play in maintaining a healthy state of wellness and mental health for teens?

Sumaiya Sarwar: Exercise helps in many ways. Not only does it keep you physically fit and help prevent a lot of health complications, exercise can also do wonders for your mental health. Studies have known that exercise can help alleviate your mood and help decrease anxiety. What a lot of us forget is that exercising doesn't have to be a daunting task. Make it fun! Play your favorite music and have a dance party in your room for 30 minutes, take a walk with your family, or join classes at a local gym.

Jessica Steele: The great thing is that we only need 30 minutes of it per day. Exercise causes our bodies to produce endorphins, which are chemicals that provide us with a peaceful mind and happiness. It can also help prevent long-term diseases, like Type 2 diabetes, heart disease, cancer, and high blood pressure. Finally, exercise helps us stay focused and fights off free radicals that harm our bodies.

“Back-to-School Health and Nutrition Tips” by Mariane Mandanas with Teen Vogue. Read More http://www.teenvogue.com/beauty/back-to-school-hair-and-makeup-2011/school-stress-tips#ixzz22VU1oUnK

Upcoming Facebook Contests

Why Fruits & Veggies?

Surviving College Cafeterias: Quick Tips

Teen Eating Patterns

Food for Healthy Bones & More

Fluid Needs for Teen Girls

Making Food Choices Easier

Teen Eating Patterns

Back to School Health and Nutrition Tips

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