Best Teen Diets Nutrition Blog: September 2012

"The More They BURN The Better They LEARN"

9:16 AM

Ed. note: The physical activity facts for adolescent and school health were originally published on the Centers for Disease Control and Prevention website.

Physical activity is essential to a healthy lifestyle, and it can be especially important in helping kids do better in school. U.S. Health and Human Services studies show that regular physical activity for kids and teens improves strength and endurance, helps build healthy bones and muscles, and increases self-esteem. Parents, teachers and community leaders can all play a supportive role, and help encourage a healthy lifestyle by promoting physical activity into everyday routines.

Photo credit: Center for Disease Control and Prevention

For kids and teens (ages 6 to 17 years), here’s the goal:

Participate in at least 60 minutes of physical activity daily. Whether it’s playing outside at recess, joining intramural clubs, or interscholastic sports, kids need to be active. Show them that physical activity is fun!

Here’s why it’s important:

Strong bones and muscles: Helps build and maintain healthy bones and muscles.
Reduces the risk of obesity: Helps reduce the risk of developing obesity and chronic diseases, such as diabetes, cardiovascular disease, and colon cancer.
Makes kids more confident: Reduces feelings of depression and anxiety and promotes psychological well-being.
Improves academic performance: May help improve students’ academic performance, including, academic achievement and grades, and concentration and attentiveness in the classroom.

"The More They Burn, The Better They Learn" Posted by Lea Prohov on the Lets Move! Blog. Learn more and find resources at http://www.letsmove.gov/blog/2012/09/18/more-they-burn-better-they-learn

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

Health

30 Days of Obesity Awareness

9:24 AM

By Kristi Tamaki, RD & Best Teen Diets Special Contributor
Image: http://www.healthierkidsbrighterfutures.org/about/

September for many families means going back to school. But did you know that this month is also the third ever National Childhood Obesity Awareness Month? The ongoing increase in overweight and obesity in America’s children first prompted President Obama to proclaim September as National Childhood Obesity Awareness Month in 2010. Currently one-third of Americans are categorized as obese, but it is projected that 50% of Americans will be obese by the year 2030 if we continue on our current track. What does this all mean for you?

This month is a time to think of ways that we can eat healthy and be more physically active every day.

What does it mean to be obese?

Obesity is defined by the Centers for Disease Control and Prevention as having “a BMI at or above the 95^th percentile for children of the same age and sex”. BMI is short for the term body mass index. It is simply a measurement, like your shoe size is, but this measurement is for your weight according to how tall you are. Obesity means having a greater weight for height than is recommended for your age. Because weight changes with age, teenagers are expected to have different BMIs than adults. Still not sure? Children and teens ages 2-19 can figure out and learn more about their BMIs by clicking here.

I know my BMI, now what?

Knowing your body mass index helps you to be aware of where your body is at and where it should be so that you can be on your way to creating a healthier you. Here are 3 practical ways, regardless of your BMI, that can help you build a better body:

1. MOVE around for 60 minutes. It can be playing basketball or Frisbee with friends, taking out the trash, helping your parents in the yard, walking to the grocery store, or dancing to your favorite songs. Being physically active can make you feel more awake, feel less stressed, be more positive about yourself, and help you perform better in school and in sports.

Try it! Make a couple of playlists of your favorite songs. You know you have enough songs on a playlist when the total minutes are equal to 30. Then play one of your playlists while you help wash mom’s car. Play another as you walk to the park with friends or as you dance around in your backyard. Just like that, you will have completed an hour of physical activity!

2. EAT a new fruit or vegetable one time per week. It is fun to discover new foods even if you are trying a different variety of something like a golden delicious apple instead of a fuji one. Eating a mix of different fruits and veggies prevents us from getting bored of any one. Did you know there are 2,500 varieties of apples grown in the

United States

Try it! Each time you go to the store with your parents, spot out one new item in the produce section to try. Compare snow peas with snap peas or a red bell pepper with a green one. Then find a recipe to use your favorites in!

3. DRINK water to stay hydrated. Sugar-sweetened beverages cause our blood sugar to rise and fall quickly, which can cause our brains to crash and bodies to lose energy. To keep your body going throughout the day, choose water, low-fat or skim milk, 100% fruit juice, and small sizes of soda if you are going to have them.

Try it! Flavor your water by adding a couple of mint leaves and ¼ of a fresh lemon.

Don’t stop!

September may be the designated month in which we can think of ways to eat healthy and be more physically active, but to keep our mind and bodies doing the things we want them to do, we must strive to take these steps every day!

5 Simple Steps to Success with the Let’s Move campaign. Read More: http://www.letsmove.gov/kids

The official site for National Childhood Obesity Awareness Month: http://www.healthierkidsbrighterfutures.org/about/

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 peak performance. For more information regarding healthy eating for teens visit www.bestteendiets.org

Health

Relationship Between Food and Mood

12:31 PM

According to experts at the Mayo Clinic and The Depression and Bipolar Support Alliance, or DBSA, nutrition can have a direct affect on mood. There are studies that show a connection between certain nutrients, vitamins or minerals and elevated mood. Experts also note that there is a direct connection between unstable blood sugar levels and mood changes, and as a result, diets that provide stable blood sugar levels are typically diets that also stabilize mood.

Mood Enhancing Foods

Experts at the Mayo Clinic note that there are a variety substances such as omega-3 fatty acids, B vitamins and low glycemic foods that can all have a positive effect on mood. The DBSA notes that there is ongoing research on the potential for omega-3 fatty acids in preventing depression, and some results do indicate that omega-3 can help elevate and stabilize mood.

Mood

The Mayo Clinic notes that mood swings are often caused by foods that cause rapid changes in blood sugar. Eating a diet high in whole grains, fresh vegetables and lean protein will provide energy and nutrients at a very stable level. On the other hand, the DBSA notes that diets high in simple sugars, salt or caffeine can cause rapid elevations in blood sugar. These rapid spikes in blood sugar will lead to higher energy and elevated mood, but they will also be short in duration, causing a drop in blood sugar, which can result in very low energy and depressed mood.

Sleep and Mood

The Mayo Clinic notes that there are substances, such as alcohol, that can cause disruption of sleep patterns. A lack of sleep is one issue that can drive people toward poor nutrition. When people who are under stress or have busy schedules experience a lack of energy from poor sleep, they often consume more caffeine and simple sugars to get a quick energy boost. This can, in turn, create a cycle of highs and lows in terms of both energy and mood.

Dieting and Mood

The DBSA notes that dieting if often a cause of mood instability. Strict diets that promote rapid weight loss can be quite popular, but they often result in nutritional imbalances, leading to unstable moods. The DBSA advises that a carefully planned, well-balanced diet that includes three to four well-spaced meals a day will stabilize mood and control weight more effectively than crash diets.

Expert Insight on Mindful Eating

Experts at the DBSA note that people often benefit from keeping a food journal and tracking diet and mood. These journals can be shared with a doctor or nutritionist to help identify specific eating habits that may cause mood changes. Journals also allow individuals to identify when they are most likely to have food cravings and the types of food they crave. If an individual is consuming unhealthy food during cravings, a professional can help them select healthier alternatives that will be likely to satisfy the craving.

“Mood Swings & Food” by Christy Bowles with Livestrong. Read more: http://www.livestrong.com/article/158142-mood-swings-food/#ixzz272VcfWMj

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. For more information visit www.bestteendiets.org

Eating Disorders

Nutrition & Body Image

10:43 AM

"I'm fat." "I'm too skinny." "I would be happier if I had bigger muscles." Do you hear your teen say or imply these ideas?

What is Body Image?

Body Image is our personal view and interpretation of our body, including mental, emotional, historical and physical components. It is a picture of the body seen through the mind's eye.

What causes poor Body Image?

Our culture seems to be obsessed with physical appearance -- particularly with body shape and size. This obsession, combined with pre-teens' and teens' maturing bodies and social desire to fit in can lead to an unhealthy body image. The images in mass media that fill magazines, newspapers, and television present teens with narrowly defined standards of attractiveness and an ideal that is often unrealistic.

Physical appearance actually has little to do with body image -- self-esteem is probably the biggest factor influencing our perceptions of our body and our body image. As a parent, you can significantly influence how good your teen feels about his or her body.

Teen nutrition

Educating teens about nutrition will empower them to make positive changes on their own. Avoid labeling foods as "good" or "bad". Teaching moderation and balance in food choices across food groups promotes lifelong healthy eating patterns. One study found that female teens whose mothers imposed restrictions on certain “snack foods” actually ate more of those snack foods in an unrestricted setting (Fisher, 1999).
Good nutrition, along with exercise, relieves stress and makes teens healthier and happier.
If your teen has a weight problem, encourage him or her to choose lower fat choices from the food groups and to exercise regularly.
Have dinner together as s helps create a safe and nurturing environment for your teen, and it is often more nutritious and less caloric thana family. Thi eating out.

Let It Be

Teens will know if you are anxious over their size and appearance. It is important that you do not stress over your teen's body. The more pressure you create to lose weight or build muscle, the less likely teens will be to do it; and they will be more likely to feel badly about themselves.

Promoting a healthy body image

Research has shown that family meals influence behaviors beyond eating. One study demonstrated that teenage girls who ate with their families at least 5 times per week were less likely to develop eating disorders over a 5 year period than those who did not. Furthermore, they were less likely to participate in sexual activity, to be anti-social, and to be involved in violence (Eisenberg, 2008).

One of the best things you can do to promote and healthy body image is be a positive role model. If you are critical of your body and your physical imperfections, your teen will notice. Celebrate your body and promote acceptance and pride of all body shapes and sizes.

Fisher et al. found that parents who were concerned about their own eating habits were more controlling of their children’s intakes.

It is important to help children identify a healthy lifestyle that balances nutritious eating and physical activity without favoring either the extreme of overweight or disordered eating (Neumark-Stainer, 2007).

Focus on positive aspects of your children’s bodies and avoid weight-based jokes or remarks at home to help create a “safe” eating and living environment.

"Teen Nutrition and Body Image" by Meals Matter. For the full article and more visit http://www.mealsmatter.org/Articles-And-Resources/Healthy-Living-Articles/Teens-Body-Image.aspx

Weight

Teen Obesity Information

10:38 AM

Obesity is generally defined as weighing more than 20 percent above the ideal number of pounds for your height and age. The percentage of teens that are overweight or obese has more than doubled in the last three decades. Approximately 12.5 million or 17 percent of children aged 2 through 19 are considered overweight, according to the National Institute of Child Health and Human Development.

Causes

Teen obesity occurs when too few calories are burned for the number of calories consumed. Genetics or family history as well as behavior and environmental factors can influence whether a young person becomes obese. High-calorie fast foods, beverages, more meals eaten in restaurants, and larger, often super-sized portions all may contribute to teen obesity.

Teen diets often don't meet nutrition guidelines. For example, only 8 percent of children in Colorado ate vegetables three or more times per day as recommended by the U.S. Department of Agriculture, reports Colorado University Extension Service.

Health Effects

Childhood obesity can have both short- and long-term health consequences. Overweight kids are more likely to be overweight in adulthood. In a study published in January 2007 in "Journal of Pediatrics," lead researcher David S. Freedman found that 70 percent of obese children aged 5 to 17 had one or more risk factors for cardiovascular disease. Eight to 45 percent of newly diagnosed cases of Type 2 diabetes are in children and teens, according to the National Institute of Child Health and Human Development or NICHHD.

Ethnic Disparities

Teen obesity rates vary significantly among different races, ethnicities and income levels. For example, in 2008, the CDC noted that Hispanic teen boys were more likely to be obese than non-Hispanic white boys, while non-Hispanic, black teen girls were more apt to be obese than non-Hispanic white girls. Low-income families may not be able to afford healthier food options such as fruits and vegetables and may not have easy access to safe areas for physical activity.

Prevention

Eating a well-balanced diet that includes lean meat, fruits, vegetables and whole grains combined with regular exercise can help prevent overweight and obesity. Small changes such as eliminating one can of soda day and spending less time watching TV can contribute to a healthier lifestyle. Children and teenagers should spend 60 minutes a day engaged in in some type of physical exercise.

"Obesity Statistics in Teenagers" by Karen Hellsgiv-Gaskell with Livestrong. Read more: http://www.livestrong.com/article/501812-obesity-statistics-in-teenagers/#ixzz26N87pEfB

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. For more information visit www.winforum.org

Fad Diets

5 Tips for Spotting Fad Diets

11:37 AM

Lots of today's popular diets take advantage of our desire to drop weight quickly. Unfortunately, though, "quick-fix" diets don't work.

Here are 5 clues that a diet may be more about empty promises than real results:

1. The diet is based on drastically cutting back calories. Starvation-type diets that require the body to fast often promise quick results. But our bodies simply aren't designed to drop pounds quickly. In fact, doctors say it's nearly impossible for a healthy, normally active person to lose more than 2 to 3 pounds per week of actual fat, even on a starvation diet.

Here's the trick that very low-calorie diets rely on: The body's natural reaction to near-starvation is to dump water. So most, if not all, of the weight lost on quick-weight-loss diets is not fat — it's just water. And the body sucks this lost water back up like a sponge once a person starts eating normally again.

2. The diet is based on taking special pills, powders, or herbs. These are usually just gimmicks — and the only thing they slim down is your wallet.

Many diet pills contain laxatives or diuretics that force a person's body to eliminate more water. Just like restricted-calorie diets, the weight lost with these supplements is mostly water, not fat.

Other supplements claim that their ingredients speed up metabolism; suppress appetite; or block the absorption of fat, sugars, or carbohydrates. For most diet supplements, there's no reliable scientific research to back up their claims. And doctors consider diet supplements risky for teens because not much is known about how the ingredients affect the growing body.

3. The diet tells you to eat only specific foods or foods in certain combinations. There's no reliable scientific proof that combining certain foods works. And limiting the foods you eat means you might not get all the nutrition you need.

4. The diet makes you completely cut out fat, sugar, or carbs. Depriving our bodies of needed food groups is a bad idea (especially when they're still growing). It's better to eat smaller portions in well-rounded meals (meals that contain servings of protein, grains, fruits, and veggies). When your body gets the right balance of nutrition, it's less likely to send you willpower-busting cravings! Eating smaller portions also helps you set good eating habits that will help you keep the weight off.

5. The diet requires you to skip meals or replace meals with special drinks or food bars. As with diets that ban certain food groups, skipping or substituting meals can mean you don't get the nutrition needed to support healthy development. Plus, you miss out on the enjoyment of sharing a satisfying meal with friends or family.

“5 Ways to Spot a Fad Diet” Reviewed by Mary L. Gavin, MD. Read more at http://kidshealth.org/teen/food_fitness/dieting/fad_diet_tips.html#cat20131

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. For more information please visit www.bestteendiets.org

Fruits Veggies

Eating for Your Eyes

2:36 PM

Have you had your spinach today? The savory dark-green leafy green, among many vibrantly colored vegetables and fruits, is frequently overlooked, and often nonexistent on the plates of Americans across the country.

We often hear why we need fruits and veggies - for heart health and cancer prevention. Now we can add to that list "eye health" - something that's so often taken for granted when we're young. But, don't assume your vision will keep getting worse as you age and that there's nothing you can do about it. You can do something about it.

"Nutrition is critical," says Robert Abel, Jr., M.D., clinical professor of Ophthalmology at Thomas Jefferson University and author of "The Eye Care Revolution." A firm believer that the eyes can be a good indicator for general body health, Abel adds, "We need an orchestra of nutrients, not just one player" for good eye health. The nutrient "players" at the top of the good eye-health chart are largely found in fruits and veggies. So, make sure you're consuming a total of five servings of fruits and vegetables every day. That's a minimum!

Where to Begin

Are certain fruits and veggies better than others for eye health? Yes. But just eating more fruits and vegetables period is the best place to begin. According to the Produce for Better Health Foundation, just 27 percent of women and 19 percent of men report eating the Food Guide Pyramid-recommended five servings of fruits and vegetables each day.

Maye Musk, a registered dietitian, international speaker, and author of "Feel Fantastic" and "Executive Stamina" says, "Eating a variety of fruits and vegetables, especially dark-colored ones like carrots, broccoli and Hubbard squash" is important for the eyes. The deep-colored fruits and vegetables are typically "good sources of beta-carotene and many, many carotenoids," she adds. Beta-carotene and certain carotenoids (plant pigments) are just a handful of the array of nutrients linked to good eye health.

Let's take a closer look at some of the vital vision-healthy nutrients, especially those so richly found in veggies, fruits and other plant-based foods.

Vitamin C

A water-soluble vitamin and effective antioxidant, vitamin C helps keep eyes young and healthy by protecting some parts of the eye against damage caused by ultraviolet light. Antioxidants are substances that help protect cells from the natural but damaging effect of oxidation.

Barbara Gollman, M.S., R.D., an expert on functional foods and phytochemicals and co-author of "The Phytopia Cookbook: A World of Plant-Centered Cuisine," says, "Vitamin C might help prevent cataracts or delay their development, but studies do not confirm this yet." Cataracts, a clouding of all or part of the lens of the eye, cause blurred or dimmed vision and unusual sensitivity to light.

Think of vitamin C as an age-protector for your eyes, kind of the way rust-protector is for your car or wrinkle cream is for your skin. Thanks to the popularity of OJ, most Americans meet their minimum vitamin C needs, which is 75 milligrams for women and 90 milligrams for men.

But studies indicate we might need as much as 300 milligrams, possibly more, for a cataract-preventive effect. Where do you find vitamin C besides citrus fruits? Go for guava, red bell peppers, papaya, broccoli, Brussels sprouts, kohlrabi, mango, strawberries, raspberries and pineapple.

Vitamin E

This fat-soluble vitamin and potent antioxidant, may help in prevention of cataracts and age-related macular degeneration (AMD), a common eye disease associated with aging. AMD impairs vision by affecting the macula, a small spot in the center of the retina where vision is sharpest. Blurred vision is often the first symptom of this leading cause of irreversible blindness in people over age 65.

Abundant in the food supply, vitamin E is especially high in vegetable oils. That's one good reason why we don't want to overdo our "fat-free" eating. Some of the best sources of vitamin E: wheat germ oil, sunflower seed kernels, sunflower oil, hazelnuts, almonds, cottonseed oil, wheat germ, papaya, fortified cereals and peanut butter.

Zinc

This trace mineral may have a protective effect on the development of some forms of early AMD. As zinc is acutely concentrated in the eye, Dr. Abel says zinc is "very important for the retina," the back part of the eye that senses light.

Zinc intake seems to drop as we age - when our eyes need it most. To be sure you're getting enough zinc, enjoy wheat germ, garbanzo beans, black-eyed peas, sunflower seeds, almonds, tofu, brown rice, milk, ground beef and chicken.

Beta-Carotene

A carotenoid and antioxidant, beta-carotene aids in night vision and maintaining good vision. It may play a small role in cataract prevention. Luckily, beta-carotene, which is converted into vitamin A in the body, is easily obtained through the diet. Gollman suggests, "Beta-carotene supplements are not recommended."

Don't worry about eating too much beta-carotene. Your skin might temporarily turn an unusual shade of orange, but it's harmless. For a beta-carotene boost, choose apricots, carrots, sweet potatoes, collard greens, beet greens, turnip greens, kale, spinach, papaya, red bell pepper, cantaloupe, winter squash and romaine lettuce.

Carotenoids are antioxidants that are plant pigments. This category is considered by many eye-care and nutrition experts to be the most promising of the eye-protective nutrients. Over 600 carotenoids are known, though just a handful are found in the diet and even fewer are found in the human body. Alpha-carotene, beta-carotene, cryptoxanthin, lycopene, lutein and zeaxanthin are all found in the body, but only lutein and zeaxanthin are found in the eye.

Specifically, these two carotenoids help maintain the health of the retina and macula, potentially "protecting against AMD" adds Gollman. Carotenoids give foods their rich colors. They give spinach, kale and broccoli their delicious orange-yellow color. Huh?

Actually the carotene is disguised as dark green by the chlorophyll in their leaves. Carotenoids also make tomatoes ruby red, watermelons vivid pink, and sweet potatoes deep orange.

So, "color" your plate happy - it'll make your eyes healthy!

“Eating for Eye Health” by Jackie Newgent. Read more at http://health.howstuffworks.com/wellness/food-nutrition/healthy-eating/eating-for-eye-health.htm

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. For more information regarding teen nutrition visit www.winforum.org

Breakfast

Healthy Eating Tips for Busy Teens

12:56 PM

It can be a big challenge for teens to work healthy nutrition into their busy daily schedules. Sometimes it's just easier for teens to simply skip a meal or pick up an "on the go" or fast-food option–but it's not impossible to get good nutrition in a hurry! See below for some important tips to help busy teens get proper nutrition, even on the go!

Don't Skip Breakfast
Teens who wake up early to catch the bus or get to school may just speed right past breakfast. Not so fast! Breakfast is the most important meal of the day and will help them stay focused and full until lunchtime. Those who skip breakfast are more likely to snack throughout the day.

… And Make Breakfast Pack a Punch
Not just any breakfast will do! Skip sugar-packed cereals that will cause them to crash later on. Instead, try whole-grain cereals, bagels, or toast, and enjoy with fresh fruit and a protein like milk, peanut butter or yogurt.

Think Handheld
Fresh fruit is a great snack and energy boost for busy teens. Pack fresh "handheld" fruits like bananas, apples, oranges or other easy-to-eat fruits that don't require refrigeration or special packing.

Plan Ahead
If your teens are going to be at school from sunup to sundown, help them plan healthy lunch, snack and dinner items at the beginning of the week. This way they won't have any excuse to go for unhealthy fast-food options.

Include "Good" Foods
Encourage your teens to increase their intake of good foods to balance out the indulgences. Make sure their diet is made up of mostly good foods like:

Fruits
Veggies
Beans, peas, nuts, seeds
Lean proteins and low-fat or fat-free dairy
Whole grains
Healthy fats such as the ones found in fish, avocado and nuts

"Back to School Healthy Eating for Busy Teens" by the Medical Center of Lewisville. Read more at http://blog.lewisvillemedical.com/2012/08/14/back-to-school-healthy-eating-for-busy-teens/#.UEZamdaPVWQ

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. For more information related to this topic visit www.bestteendiets.org