Best Teen Diets Nutrition Blog: December 2013

Food Guide

Teens Health - MyPlate Food Guide

9:23 AM

Top 10 New Year's Resolutions for Teens

11:34 AM

anemia

Teen Nutrition Tips

9:48 AM

(tips for the girls and tips for the guys)

As a teenager, you have special diet requirements due to the sudden growth spurt and changes in your body. Now is the time to exchange the junk food for healthier alternatives. It’ll make you more attractive now and healthier later on.

Tips for the girls

Balance your energy levels. It's important to stay active when you hit your teens. Although your energy needs are high at this age due to all the changes in your body, adolescence can also be a time of weight gain if you’re not careful. Take part in sport and replenish your energy levels by eating moderate amounts of complex carbohydrates. These include starches rich in fiber, such as whole-wheat bread, fruit and vegetables.
Keep strong with calcium. Because of speedy muscular, skeletal, and hormonal development, your calcium needs have risen tremendously. Interestingly, 45% of your bone mass is added during your teens. So stock up on the milk, yogurt and cheese – but choose the low-fat or fat-free alternatives if you're concerned about your weight.

Bring on the fruit and veggies. Eating too little of nature’s own medicine can lead to cancer and other diseases later in life. At least five portions of fruits and vegetables are recommended per day.
Iron it up, baby. Due to the onset of your periods, a large amount of iron is lost every month. Iron deficiency can lead to anemia, which may impair your immune response and decrease your body’s resistance to infection. Anemia is also associated with a lack of energy and concentration ability – not a good thing if you want to keep up those good marks. Try to include iron-rich foods in your diet, such as liver, beans, potatoes, oats, raisins and dried peaches.
The skinny on fat If you're concerned about gaining weight, the answer is not to cut out all the fat in your diet. Some fats are actually good for you. Fish like tuna, sardines and salmon contain beneficial fats and should be consumed on a regular basis (at least twice a week). You should, however, try to cut back on pastries, baked products, junk food and sweets.
Start the day the right way. Stop that mid-morning doughnut craving dead in its tracks by eating breakfast – this way, you won’t gain those extra kilos. Plus, there’s no denying it: skipping breakfast has a definite effect on concentration and school performance levels. A generous helping of fruit, high-fiber cereal or oats, and milk or yoghurt will kick-start your day.
A to prevent acne. Vitamin A has been proven to be effective in the treatment of acne. It reduces the production of sebum – the white fatty substance found in the body’s pores. Find all the vitamin A you need in orange and red fruits and vegetables such as carrots, melons and tomatoes. Large amounts of vitamin A can, however, be toxic. So don’t overdo it.

Tips for guys
Cut the fast food. Your mom’s been telling you this for years. Fast foods tend to contain lower amounts of the right stuff: iron, calcium and vitamins A, B and C. These foods are usually sky-high in fats as well. If you eat out, try to settle for a healthier option such as pasta or a whole-wheat sandwich.
Hold back on the proteins. While protein is absolutely necessary for normal growth and development, you should be wary of overdoing it. Excessive intakes of protein can interfere with calcium metabolism, which can lead to osteoporosis later in life. Too much protein can also increase your fluid needs and this may put you at risk for dehydration while exercising.

Iron, man. Due to the build-up of muscle mass during your teens, the blood volume of your body expands. An increase in blood volume calls for an increase in dietary iron intake. It's possible to boost your diet with iron without including unnecessary amounts of protein. Try to include alternatives to meat such as potatoes, dried fruit, dark green vegetables and beans.
Zinc it up. This mineral is crucial to your body’s normal development, especially your sexual maturation. There is also some evidence that zinc can help in the prevention of acne. Work this mineral into your diet by eating moderate amounts of fish and shellfish on a weekly basis.
Fluid, fluid, fluid. It's very important to maintain a fluid balance at all times. If you're active, even more so. Exercise produces heat, and fluid is important for maintaining a body temperature that maximizes performance. A good sports drink contains all the right stuff to replace lost electrolytes. Drink at least a cup of fluid every 15-20 minutes during exercise and two cups afterwards.

Complete article at http://bit.ly/JLQjBU Additional information http://bit.ly/1beWhRk

Best Teen Diets believes the best nutrients are found in lean meats, poultry, fish, beans, eggs and nuts; fruits and vegetables; whole grains; and low-fat or fat-free dairy products. Crafting a diet that addresses your individualized nutritional needs will establish the foundation for a lifetime of healthy eating habits.

Health

Ten Tips for Healthy Holiday Eating

8:37 PM

Food

High Protein Snacking

5:13 PM

Whether it’s fueling up before hitting the gym or taking a mid-day snack break to avoid the 2 o’clock lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options.

Cottage-Style Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit. Why not try some superfoods? Bananas, mixed berries, and melon are some great choices.

Mixed Nuts or Trail Mix: This is a favorite in the Greatist office. Mixed nuts are an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and pistachios are high up there in protein while comparably lower in saturated fat than their nutty peers

Pumpkin Seeds: Those orange gourds aren’t just for Halloween. The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!

Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)

Nut Butter Boat: Any vehicle for nut butter (almond, peanut, or cashew, perhaps?) is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter topped with a few whole almonds or raisins (oh yeah, we went there). If you’re not a fan of celery, try scooping out the middle of an apple and fill it with a nut buttery surprise!

Mini Bean-and-Cheese Quesadilla: It might take an extra minute to prep, but combining these two high-protein treats is worth it! Fold ½ cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for easy transport.

Hummus Dippers: How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

Chocolate Milk: No, we're not going back to preschool. Low-fat chocolate milk is actually a great source of high-quality protein (especially post-workout)! Try keeping a single-serving, shelf-stable box in your gym bag (or purse) for snack attack emergencies — just try to find one that’s also low in sugar!

For more snacks and the rest of the article click here: 31 Healthy and Portable High Protein Snacks

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

Hydration

WHY Do I Need Water?

1:43 PM

You probably know that your body needs water throughout the day, but do you know exactly why? We found a laundry list of reasons why you should drink up!

Fluid balance. Roughly 60 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more.
Calorie control. Forget other diet tricks — drinking water could also help with weight loss. Numerous studies have found a connection between water consumption and losing a few pounds. The secret reason? Water simply helps people feel full, and as a result consume fewer calories.
Muscle fuel. Sweating at the gym causes muscles to lose water. And when the muscles don’t have enough water, they get tired. So for extra energy, try drinking water to push through that final set of squats.
Clearer skin. Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne. While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.
Kidney function. Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need enough fluids to clear away what we don’t need in the body. Let's drink to that!
Productivity boost. In order to really focus, a glass of water could help people concentrate and stay refreshed and alert.
Fatigue buster. Move over coffee — water can help fight those tired eyes too. One of the most common symptoms of dehydration is tiredness. Just another reason to go for the big gulp! (Not the 7-11 kind.)
Pain prevention. A little water can really go a long way. Aching joints and muscle cramps and strains can all occur if the body is dehydrated.
Keep things flowing. Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to the colon which helps make things, ahem, move smoothly.
Sickness fighter. Water may help with decongestion and dehydration, helping the body bounce back when feeling under the weather. Just beware — drinking fluids hasn’t been scientifically proven to beat colds in one swoop, so don’t swap this for a trip to the doctor or other cold remedies.
Brain boost. A study in London found a link between students bringing water into an exam room and better grades, suggesting H2O promotes clearer thinking. While it’s unclear if drinking the water had anything to do with a better score, it doesn’t hurt to try it out!

For the full article: 12 Unexpected Reasons to Drink More Water This Year by Laura Schwecherl

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

Teens Health - MyPlate Food Guide

How MyPlate Works

Top 10 New Year's Resolutions for Teens

1. Get Healthy

2. Get Happier

3. Be a Better Person

Teen Nutrition Tips

(tips for the girls and tips for the guys)

As a teenager, you have special diet requirements due to the sudden growth spurt and changes in your body. Now is the time to exchange the junk food for healthier alternatives. It’ll make you more attractive now and healthier later on.

Tips for the girls

Ten Tips for Healthy Holiday Eating

High Protein Snacking

WHY Do I Need Water?

About me

Follow Us

recent posts

Blog Archive

Popular Posts

Follow Us

Teens Health - MyPlate Food Guide

How MyPlate Works

Top 10 New Year's Resolutions for Teens

1. Get Healthy

2. Get Happier

3. Be a Better Person

Teen Nutrition Tips

(tips for the girls and tips for the guys)As a teenager, you have special diet requirements due to the sudden growth spurt and changes in your body. Now is the time to exchange the junk food for healthier alternatives. It’ll make you more attractive now and healthier later on.

Tips for the girls

Ten Tips for Healthy Holiday Eating

High Protein Snacking

WHY Do I Need Water?

About me

Follow Us

recent posts

Blog Archive

Popular Posts

Follow Us

(tips for the girls and tips for the guys)

As a teenager, you have special diet requirements due to the sudden growth spurt and changes in your body. Now is the time to exchange the junk food for healthier alternatives. It’ll make you more attractive now and healthier later on.