Best Teen Diets Nutrition Blog: May 2012

Importance of Building Strong Bones

12:58 PM

Why should I care about promoting strong bones?

Did you know that your skeleton is a living tissue? In your skeleton there is a normal process of bone turnover called remodeling that involves cells called osteoblasts and osteoclasts. Osteoblasts are cells that build bone and osteoclasts are cells that remove a small portion of your bone. When your skeleton is growing your osteoblasts will be working more than the osteoclasts. There are many things that you can do that will affect how these cells work.

Many people have compared the skeleton to a savings bank. During youth and young adulthood you can deposit calcium into your bone bank. Between the ages of 9 and 18 your bone bank can build at it's fastest rate. For optimal bone building you need enough calcium and vitamin D, physical activity, hormonal balance, and healthy lifestyle choices like the avoidance of smoking. Peak bone mass, the maximum bone density an individual can attain, is reached between the ages of 16 and 25. It is important to reach your peak bone mass so that when you are older and your body needs to take calcium from your skeleton, you will have a lower risk for osteoporosis. Osteoporosis is a bone thinning disease that can weaken the bones and increase the risk for fractures (broken bones).

What causes of osteoporosis later in life?

There are many potential causes of osteoporosis that are important to be aware of in your teen years. Genetics or a strong family history of osteoporosis is a primary cause of osteoporosis later in life. Your genetics can lead to either lower peak bone mass and or greater rates of bone loss later in life. It is important to try to build your strongest skeleton as a teen or young adult, regardless of whether you are at a genetic risk for developing osteoporosis later in life. Lifestyle factors that can contribute to osteoporosis later in your life include eating a poor diet, especially if it is low in calcium and vitamin D, getting too little physical activity, smoking or using tobacco products, and drinking excessive alcoholic beverages. Excessive dieting and infrequent menstruation from any cause may also contribute to osteoporosis. There are a number of other secondary causes of osteoporosis including certain diseases, medical conditions, and/or medications that interfere with reaching peak bone mass.

Exercise

Regular exercise or physical activity is absolutely necessary for building strong bones. It is recommended that teens get 60 minutes of physical activity most days. It is not completely understood how exercise and activity improve peak bone mass, however, the findings from most research has been the following:

Exercise places physical stress on the body. Bones, like muscles, respond to stress by becoming bigger and stronger, and like muscles, bones weaken if not used.
Exercise increases blood flow to the bones, bringing in vital bone-building nutrients.
Exercise creates small electrical potentials (differences) in bone tissue that stimulate the growth of new bone.
Exercise affects various components of the body's hormonal control of bone remodeling, shifting the balance toward new bone formation (more osteoblasts)

Eat a Nutrient Rich Diet with the Recommended Calcium and Vitamin D

It is important to eat a nutrient rich diet with the recommended calcium. 99% of the calcium in your body is stored in your bones and teeth. The remaining small amount of calcium that is found in blood and tissue plays a critical role in supporting your body's vital functions: such as controlling your blood pressure and maintaining your heartbeat. If you don't eat the recommended amount of calcium, your body takes the calcium it needs to support your body's vital functions from your bones. During the teen years, if you don't get the calcium you need in your diet, your body will take calcium from your bones.

During the teen years (age 9 to 18), your calcium requirement is higher than at any other time of life. You need 1300 milligrams of calcium each day. To meet these recommendations, teens need to make sure to include a calcium rich food or beverage at each meal and snack.

Calcium-rich foods include dairy products (milk, yogurt and cheese), calcium-rich non-dairy foods (certain green leafy vegetables, almonds, soy nuts) and calcium-fortified foods (especially cereals and citrus juices). Beverage choices can make a big difference in your calcium intake. If you drink lots of carbonated beverages, you will tend to drink less milk and calcium-fortified juice and be more likely to have a low calcium intake. It is also a good idea to keep your intake of caffeinated beverages low, too. Caffeine slightly reduces calcium absorption but more importantly high amounts of caffeine-containing beverages may be problematic if they replace beverages that contain calcium in your diet. So, think about what you drink and choose beverages that contain calcium as your first choice.

You can get the recommended amount of calcium in your diet, even if you are lactose intolerant, allergic to milk or following a strict vegetarian diet. If you have lactose intolerance, you can get the amount of calcium you need by taking lactase enzyme replacement along with dairy products or by choosing dairy products with lactase enzyme added. If you are allergic to milk or are following a strict vegetarian diet, you can get the recommended calcium by choosing non-dairy beverages with calcium added (such as fortified rice milk, fortified soymilk, fortified juice, as well as calcium rich non-dairy foods). Be sure to shake these products before serving to prevent the calcium from settling at the bottom of the container.

It is also important that you get the recommended amount of vitamin D. Vitamin D helps your body use calcium so your skeleton can become as strong as possible. To reach your peak mass, you need to get 600 IU of vitamin D in your diet each day. There are foods that are natural sources of vitamin D and foods that are fortified with vitamin D. Beverages fortified with Vitamin D include all varieties of milk., some almond, rice, coconut and soy beverages and even some yogurts. It is important to read food labels for vitamin D content per serving.

Many teenagers need vitamin D supplementation to reach the amount of vitamin D recommended. Most multivitamins include 400 IU of vitamin D but it is important to always read the label to find out how much vitamin D a vitamin contains. Vitamin D is also available as a separate supplement. Speak to your healthcare provider to find out if a you need a multivitamin or a vitamin D supplement.

Teens need to eat the right amount of calories to have a healthy body weight and in order for girls to maintain normal menstrual function. It is also important to consume the right amount of protein, carbohydrate, fat, vitamins and minerals to fuel an active body. A recent study in teens showed that higher consumption of fruits and vegetables was related to better bones.

Avoid Alcohol:

There are many reasons to avoid underage drinking of alcoholic beverages. Among the many dangers of drinking alcohol, it is known to be bad for your bones. Alcohol can affect bone health because it interferes with the bone building cells known as osteoblasts. In fact, it may decrease the number of osteoblast cells and interfere with their ability to form bone. This will lead to a lower peak bone mass, and potential bone loss.

Avoid smoking:

Tobacco products are bad for your overall health, and are linked to the development of heart attacks, strokes, many cancers, and lung diseases. Smoking is also very bad for your bones! If you are a smoker and decide to continue to smoke, you are taking the chance of developing all of these diseases including osteoporosis and may be increasing your risk for fracture. Smoking directly affects the bone building cells and acts to decrease bone formation. This can be particularly bad for bones during youth and young adulthood when smoking can result in reaching a lower peak bone mass than expected. According to studies, smokers may also have lower bone mass because they tend to lead a more sedentary lifestyle than nonsmokers.

Excerpts taken from the New York State Osteoperosis Prevention & Education Program. Read more: http://www.nysopep.org/ChildrenTeens_Teens.shtm

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

Spotting an Eating Disorder

11:48 AM

For most of us, food is the fuel that keeps us moving and keeps us healthy. We snack when we’re hungry, we enjoy socializing over a good meal, and eating is just one small part of our daily lives. For those with eating disorders, however, food takes on a whole new meaning.

Eating disorders occur when food consumption grows out of control or when worry over weight becomes extreme. An eating disorder may involve eating too little, as is the case for those with anorexia nervosa; for those with bulimia nervosa, it’s often binge eating and then purging or using other methods to get rid of the food.

There are other types of eating disorders, including binge eating. People with this problem lose control of eating, but do not purge or otherwise try to lose weight. Consequently, they are generally overweight, even obese.

Using food to feel in control of one’s life and to relieve stress and anxiety are also aspects of these medical problems.

Eating disorders commonly affect women, often during their teen and young adult years, although problems with food consumption have been observed in children and during later adulthood as well. Men and boys make up anywhere from 5 percent to 15 percent of cases of anorexia and bulimia, and 35 percent of people with binge eating disorder.

Eating Disorders: Symptoms and Warning Signs

While individual eating disorders may differ somewhat in their specific symptoms, there are general warning signs that can indicate a problem. “One possible sign of trouble is a person exhibiting changes in his or her eating habits, like cutting out certain foods from the diet, and maybe playing around with food more at the dinner table,” says Stacey Rosenfeld, PhD, a clinical psychologist in the department of psychiatry at Columbia Doctors Eastside and in private practice in New York City.

When it comes to recognizing an eating disorder, keep in mind that there are obvious, noticeable signs as well as more subtle ones.

Obvious eating disorder symptoms and signs can include:

A significant drop in weight, a special concern in adolescence when boys and girls should be gaining weight
Skipping meals and using excuses like “I’ve already eaten somewhere else” or “I’ll take my breakfast and eat it at school.”
Only eating a few foods and consuming them in small quantities, weighing food, and compulsively counting calories
Exercising excessively
Evidence of using laxatives, diet pills, and even diuretics
Possible signs of vomiting after meals, like leaving the table immediately after a meal to use the bathroom or drinking excessively while eating

Subtler eating disorder symptoms and signs include:

Playing around with food on the plate in an attempt to make it look like more has been eaten than really was
Watery eyes and eventual swelling in the cheeks after returning from purging in the bathroom
Thinning hair on the head
Growth of a fine layer of hair on the skin of those who are under-eating

Eating disorders are a serious medical illness, and knowing the signs and symptoms is an important first step in recognizing and ultimately treating them. The earlier the diagnosis is made, the better chance for a complete recovery.

Article "How to Spot Eating Disorders Symptoms" by Kristen Stewart and reviewed by Pat F. Bass III, MD, MPH. Read more: http://www.everydayhealth.com/eating-disorders/how-to-spot-eating-disorder-symptoms.aspx

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 visit www.bestteendiets.org

Fad Diets

Gluten-Free Eating

11:02 AM

Exercise

Pre- and Type II Diabetes Rates on the Rise

11:24 AM

The good news, the researchers say, is that teen obesity rates leveled off between 1999 and 2008 -- hovering between 18 percent and 20 percent over the years.

Rates of high blood pressure and high LDL cholesterol (the "bad" kind) also remained steady.

But the picture was different with so-called pre-diabetes and with type 2 diabetes. Those conditions were seen in nine percent of teens in 1999-2000, but that figure rose to 23 percent in 2007-2008, the researchers report in the journal Pediatrics.

"That was unexpected, especially since obesity has been leveling off," said lead researcher Ashleigh May, of the Centers for Disease Control and Prevention (CDC).

"The question of why that is will require more research," May told Reuters Health.

Pre-diabetes refers to higher-than-normal blood sugar levels. It's concerning, May said, because people with pre-diabetes have a heightened risk of developing type 2 diabetes, which is a major risk factor for heart disease, stroke and kidney disease.

This study did not separate pre-diabetes from type 2 diabetes, so it's not clear how much of the rise was in full-blown diabetes, May said.

But in the past the CDC has estimated that between 2002 and 2005, the yearly rate of new type 2 diabetes diagnoses was 8.5 for every 100,000 kids ages 10 to 19.

At one time, type 2 diabetes was almost unheard of in children. But with the rise in childhood obesity in recent decades, more kids have been diagnosed with that form of diabetes, or its potential precursor pre-diabetes.

Unhealthy blood sugar levels -- or blood pressure or cholesterol levels -- may not affect a teenager right away. But the concern, May noted, is that those things tend to "track" into adulthood, when they may contribute to heart attacks or stroke.

"It's promising that we didn't see a rise in obesity or hypertension or (high LDL)," May said. "But we still have a lot of work to do."

The results are based on a national sample of almost 3,400 teenagers who had physical exams and blood tests between 1999 and 2008.

Rates of obesity remained stable over the years, landing at 20 percent by 2008. Another 15 percent of kids were overweight.

By 2008, 10 percent of teens had "pre-hypertension" -- which means their blood pressure numbers were higher-than-normal, but not high enough to meet the definition of hypertension. Another three percent had full-blown high blood pressure.

When it came to LDL cholesterol, six percent of teens had high levels and 13 percent were borderline-high in 2008.

Those figures were similar to the ones almost a decade earlier. Pre-diabetes/diabetes was the exception.

Still, May said the "big message" here is that children and teenagers need more help with following a healthy diet and staying physically active.

That's the general way of managing pre-diabetes, May said, and it's also the key to overall health, for both heavy and normal-weight kids.

In this study, pre-diabetes/diabetes and other heart risk factors were more common in overweight or obese teens. But their normal-weight peers were far from immune.

Of those thinner kids, 37 percent had at least one heart risk factor, May pointed out.

"All kids can benefit from a healthy lifestyle," May said.

For parents, she said, that means "modeling" healthy eating and exercise for their kids, and making sure the kitchen is stocked with foods like fruits, vegetables, whole grains and low-fat dairy -- rather than junk food.

May also said that pediatricians should be following guidelines on obesity screening.

The U.S. Preventive Services Task Force, a government-backed panel, recommends that children age six and older be screened for obesity. If a child is heavy, pediatricians should offer families behavioral counseling, or refer them to someone who can.

The American Academy of Pediatrics (AAP) recommends that children have their blood pressure checked regularly starting around age four. The AAP also suggests that kids' cholesterol be checked between the ages of nine and 11, and then again between the ages of 17 and 21.

Excerpts taken from "Pre-diabetes, Diabetes Rising Among U.S. Teens" by Amy Norton with Reuters. Read more: http://www.reuters.com/article/2012/05/21/us-diabetes-idUSBRE84K0X720120521

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

Food

Tips for Controlling Portion Sizes

10:13 AM

1. Before Eating, Divide The Plate
Here’s a simple rule to portion a plate properly: Divide it in half. Automatically fill one side with fruits or vegetables, leaving the rest for equal parts protein and starch. This way, you begin to see what a properly balanced meal looks like. Spaghetti and meatballs? Steak and potatoes? They’re only half a meal, incomplete without fruits and vegetables.

2. Pre-Portion Tempting Treats
The bigger the package, the more food you’ll pour out of it. When two groups were given half- or 1-pound bags of M&Ms to eat while watching TV, those given the 1-pound bag ate nearly twice as much.

3. Head Off The Mindless Munch
Five minutes after eating at an Italian restaurant, 31 percent of people couldn’t remember how much bread they ate. If you’re worried you might do the same, have the bread removed from the table.

4. Downsize The Dishes
If you’re one of the 54 percent of Americans who eat until their plates are clean, make sure those plates are modestly sized. On a standard 8- to 10-inch dinner plate, a portion of spaghetti looks like a meal. On a 12- to 14-inch dinner plate, it looks meager, so you’re likely to dish out a bigger portion to fill the plate. When researchers gave study participants 34- or 17-ounce bowls and told them to help themselves to ice cream, those with the bigger bowls dished out 31 percent more ice cream.

5. Limit Your Choices
The more options you have, the more you want to try. In one study, researchers gave two groups jellybeans to snack on while they watched a movie. One group got six colors, neatly divided into compartments; jellybeans for the other group were jumbled together. Those given a mix ate nearly two times more.

6. Use Your Power For Good
Most homes have a “nutritional gatekeeper” who controls 72 percent of the food eaten by everyone else. The person who chooses food, buys it, and prepares it wields power. If that’s you, take advantage of it.

7. Avoid A See-Food Diet
Office workers who kept candy in clear dishes on their desks dipped in for a sample 71 percent more often than those who kept their candy out of sight.

8. Turn Off The Television
The Vast Wasteland leads to vast waists. It’s not just the couch-sitting. TV distracts you from how much you’re eating, and the more you watch, the more you’re likely to eat. In a study comparing how much popcorn viewers ate during either a half-hour show or an hour-long show, those who watched more television ate 28 percent more popcorn.

9. Think Before You Drink
Pour cranberry juice into two glasses of equal volume: one short and wide, the other tall and thin. Most people pour 19 percent more cranberry juice in the short glass because the eye is a poor judge of volume in relation to height and width.

10. Serve Good-For-You Foods Family-Style
Not all portion-control strategies are about eating less. You can have as much as you want of some foods. Place the foods you want your family to eat more of―salads and vegetable sides―within easy reach on the dining table. In a soon-to-be-published study, Wansink found people who kept baby carrots in plain sight ate 25 percent more during a day.

Article "10 Top Secrets of Portion Control" from Cooking Light. Read more: http://www.cookinglight.com/eating-smart/nutrition-101/portion-control-tips-00400000062013/

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

Health

Nutrition and the Immune System

10:48 AM

Our immune system protects us against bacteria, viruses, and other disease-causing organisms. It is an efficient, complex defense system. Does the way we eat affect the immune system?

The immune system is our shield against disease. Due to the complexity of the immune system, it is extremely difficult to assess the effects of diet on our immune function. However, research results have identified some dietary factors that affect the human immune response.

Energy intake seems to have an important influence on immune activity. Undernourished people are at greater risk from infections. Weight reduction schemes using diets with less than 1200 kcal per day can also reduce immune function, an excellent reason to avoid unhealthy "crash diets". Excessive energy intake may also compromise the immune system's ability to fight infection. Obesity is linked to an increased rate of infectious disease. Furthermore, obese people are more likely to develop coronary heart disease, which has been linked to alterations in the immune function.

Reducing fat in the diet is important for weight control but it also seems to influence how well the immune system works. Diets that are high in fat seem to depress the immune response and thus increase the risk of infections. Reducing fat content in the diet can increase immune activity. This might not just affect infections but could also strengthen the type of immune cells, which can fight tumour cells. However, it is not just the amount of fat that is important but also its origin. It is important to include oily fish, nuts, soy or linseed oil in your diet because we need the right balance of different fatty acids.

Regular consumption of fermented dairy products such as yoghurt or kefir may enhance the immune defenses in the gut. Recent research results suggest that yoghurts made with certain bacteria (called probiotics) may have a beneficial effect on the immune system. For example, human volunteers who ate yoghurt every day made with specific probiotic bacteria showed a higher resistance to microorganisms that cause food poisoning. More research is needed.

Immune system maintenance requires a steady intake of all the necessary vitamins and minerals. This can be accomplished by eating a well-balanced diet including plenty of fruit and vegetables, yoghurt products on a regular basis. To date, most studies show that supplements do not stimulate immune response in healthy, well-nourished individuals. However, a recent study among elderly people showed that a multivitamin and mineral supplement can boost their immunity

Excerpts taken from “Nutrition and the Immunity in Man” by Lillian Langseth. Read more http://www.medicalnewstoday.com/releases/13904.php

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.

Breakfast

Nutrition Facts for Teens

1:16 PM

As a teenager, your body will experience many changes as it gears up for a growth spurt. In fact, according to the United States Department of Agriculture, you are likely to get 20 percent taller and 50 percent heavier during adolescence. Along with your clothes not fitting all the time, you may also notice an increase in hunger as your body demands more fuel to power up for growth. It is important to feed your body properly during your teenage years in order to feel energized, learn better in school and lead a healthier lifestyle.

Power up Your Day with Breakfast

Your usual morning rush may result in a quick decision to skip out on the most important meal of the day as you run to catch the bus. However, breakfast provides you with many benefits that keep you energized and gear you up for the day. Setting your alarm back a couple of minutes so that you wake up earlier in order to consume a balanced, nutritious breakfast that supplies you with plenty of complex carbohydrates and proteins will give you better concentration while you take on the day with better problem-solving skills.

Bag Your Lunch

Although healthy, the school lunch menu may not always provide appetizing choices to the eye or the stomach. Packing your own lunch lets you control what you want to eat on a particular day while minimizing temptations to grab a candy bar from the vending machine. Keeping variety in your lunches lets you consume foods that you would not see on a normal basis in the lunch line, such as a thermos filled with your mother's chicken soup or some hummus and homemade pita chips that are a good source of protein and carbohydrates.

Snacking is Healthy

Unlike when you were younger, your body demands more nutrients during adolescence to grow, making you feel hungrier than before. In order to meet your body's demands, you might find yourself snacking between meals. In order to prevent excessive weight gain, you should eat nutritious snacks that contain complex carbohydrates, proteins, and nourishing nutrients. Tossing snacks such as celery sticks with natural peanut butter or fruit and low-fat cheese into your school bag will help control a trip to the vending machine when you are hungry for a snack.

Slowing Down the Fast Food

During your teenage years you may eat out at fast food restaurants quite often. In fact, you are probably consuming more calories in a value-sized meal than you need for an entire day. However, eating out with your friends is a lot simpler than you think. Choosing grilled meats instead of fried while using mustard instead of mayonnaise cuts down on your fat intake. Asking for whole wheat breads will allow you to consume more fiber while ordering water or low-fat milk lets you skip out on the added calories from sugar-sweetened drinks.

Article “Fun Nutrition Facts for Teenage Kids” by Syeda Sidrah with Livestrong. Read more: http://www.livestrong.com/article/371461-fun-nutrition-facts-for-teenage-kids/#ixzz1usNjiY00

Nutrition

Healthy Hair Nutrition

10:23 AM

The body's number one priority is caring for its living tissues. Because hair is not a living tissue, nourishing hair follicles is a low priority. However, many believe that shiny, healthy hair is a sign of youth and vitality. Nourishing your body with the right nutrients may give you healthier hair. In fact, what you put in your body may be more important than what you put on your hair.

Diet for Healthy Hair

Many factors contribute to hair health, including genetics, environment, and health and nutrition status. Eating the right foods plays an important role in hair health because the nutrients found in certain foods nourish hair follicles, and promote healthy circulation, ensuring that oxygen-rich blood reaches the scalp and keeping sebaceous glands lubricated at the hair's base. While diet does not guarantee beautiful hair, it may help and certainly does not hurt.

Protein and Zinc

Those that have brittle, thinning hair are often not consuming enough dietary protein. Good quality protein is necessary for healthy hair. Protein-rich foods include dairy products, beans, fish, meat, eggs and poultry. Strive to consume two servings daily of dairy products (such as 1 cup of non-fat milk) and two to three servings of meats, beans, fish or eggs. Yogurt may be especially beneficial because it supplies both protein and a strain of healthy bacteria known as acidophilus. Acidophilus may help assist your body in nutrient absorption. Look for yogurt brands that mention "live active cultures" on the label.

Low blood levels of the trace mineral zinc are associated with thinning hair in numerous research studies. Very good food sources of zinc include Crimini mushrooms, oysters, spinach, sea vegetables, pumpkin seeds, beef and lamb. Do not take a zinc supplement unless recommended by your physician.

Essential Fats for Shiny Hair

Healthy fats, especially polyunsaturated fats, keep hair healthy and shiny. The essential fatty acids, linoleic acid (omega-6's) and linolenic acid (omega-3's), are particularly important. Sunflower oil is rich in linoleic acid. Only about 1 tbsp. daily is necessary for hair health. It ensures adequate oil production from the sebaceous glands (keeping hair pliable). You need much more linolenic acid (omega-3 fatty acid) in your diet for overall health (including scalp health). Foods rich in omega-3 fats include fish such as salmon, mackerel, red snapper, and tuna, as well as flaxseed and walnuts. Avocados and olive oil are rich in monounsaturated fats, which also contribute to shiny hair.

Vitamins for Hair Health

Vitamin A (in the form of beta-carotene in food), the B-vitamin folate, vitamin C, and biotin (also known as vitamin H) all contribute to hair health. Folic acid (known as folate in food sources) is a B-vitamin partially responsible for producing red blood cells, which carry nutrients to the roots of the scalp. Folate-rich foods include beans and dark green leafy vegetables. Food sources of biotin (or vitamin H) include Brewer's yeast, barley, corn, and soybeans. A deficiency of biotin is thought to contribute to dull, dry thinning hair.

Vitamin A (known as beta-carotene in food sources), and vitamin C are antioxidant nutrients that fight free radical damage that can lead to premature aging of the hair and scalp. Beta-carotene may also help alleviate dandruff, while vitamin C helps strengthen the hair shaft, preventing breakage. Foods rich in these nutrients include citrus fruits, strawberries, sweet bell peppers, Brussels sprouts, sweet potatoes, carrots and apricots.

Article “Nutrition for Healthy Hair” by Michelle Turcotte, MS, RD with Livestrong. Read more: http://www.livestrong.com/article/23611-nutrition-hair/#ixzz1ua8honuW

Nutrition

Nutritional Needs for Teen Boys and Girls

11:50 AM

Girls and boys go through rapid changes during adolescence. Social situations, new freedoms and an increasing sense of independence can be challenging for teenagers, and a nutritionally balanced diet remains important during this exciting time. Although boys and girls need the same types of foods, the amounts they require vary depending on their activity level and gender.

Basic Nutrition

Both boys and girls need to eat a balanced diet during the teenage years. Both genders should limit the amount of sugar they consume to help control their caloric intake and should keep their sodium consumption to 2,300 milligrams a day, according to the nonprofit organization HelpGuide. Girls and boys in their teenage years should eat several servings of vegetables and fruits each day, consume mainly whole grains, choose low-fat or fat-free dairy offerings and eat a variety of lean protein choices each day.

Calorie Requirements

The calorie requirements of teenage boys and girls vary because of differences in weight and amount of lean muscle mass. A teenage boy between the ages of 13 and 15 needs between 2,000 and 3.000 calories a day, depending on his activity level. A male from 16 to 19 years old requires between 2,400 to 3,200 calories each day. Female teenagers from 13 to 15 years old need between 1,600 and 2,400 calories each day, and those between 16 and 19 years old require 1,800 to 2,400 calories. Both boys and girls who are relatively inactive need fewer calories than teens who participate in sports or have a very active lifestyle.

Protein Intake

The 2010 Dietary Guidelines for Americans indicates that the protein requirements for teenage boys and girls differ slightly. Boys between 14 and 18 years old need about 52 grams of protein a day, while girls in the same age range require 46 grams. Boys and girls who are 13 years old both need about 34 grams of protein. Good sources of protein include fish, skinless poultry, beans, fat-free or low-fat dairy products and lean cuts of beef.

Minerals

Teen boys and girls require the same amount of calcium, phosphorus, potassium, copper and selenium. Minerals where the requirements vary between the two genders include iron, magnesium and zinc. Female teens need 15 milligrams of iron daily, and male teens need 11 milligrams. Females need only 360 milligrams of magnesium a day to a male teen's 410 milligrams. The daily zinc requirement for girls stands at 9 milligrams, and boys need 11 milligrams. A teen's body uses magnesium for both nerve and muscle function and zinc for a strong immune system, according to TeensHealth.

Vitamins

Teen girls need just 700 micrograms of vitamin A, and boys require 900 micrograms a day. Food rich in vitamin A include carrots, pumpkin, eggs, butter and cantaloupe. Female teens also need less vitamin C than do boys: 65 milligrams a day for girls compared with about 75 milligrams a day for boys. Other vitamin requirements that vary between adolescent girls and boys include thiamin, riboflavin, niacin, vitamin B-6 and choline. Girls need slightly less of these vitamins because of their generally smaller stature and body weight.

Article “Nutritional Needs for a Teen Girl Vs. Boy” by Diane Lynn with Livestrong. Read more: http://www.livestrong.com/article/544069-nutritional-needs-for-a-teen-girl-vs-boy/#ixzz1uOoF5G7t

Specialty Diets

Traveling with Type 1 Diabetes

12:17 PM

Whether you're planning short day trips or a journey of several weeks, thinking ahead will alleviate many problems, not to mention a lot of stress. Although type 1 diabetes requires extra work, you will find that virtually any trip or event you have planned is doable. So read on and prepare to have a fabulous family vacation.

Put together a support team

Discuss vacation plans with your doctors and other type 1 diabetes care providers to work out a tailored plan. As you probably know, any change in activity can affect blood sugar levels. For big trips, added excitement may cause lows, so you may want to consult your doctor for help with changing insulin dosage at such times. Also, ask your doctor for a letter explaining your medical condition and treatment needs, and get a prescription for insulin in case of an emergency.

For camp trips or kid-specific events, make any special accommodations for your child with type 1 diabetes well in advance. Speak to camp counselors, coaches, relatives, friends, etc. ahead of time to be sure you and/or your child will have enough support wherever you go. If you're not comfortable with the level of support, change your plans.

Pack extra supplies of everything you use to treat type 1 diabetes, and pack them in more than one bag, including a carry-on or purse. Make sure you wear your medical ID bracelet, or other medical identification, and let friends or family members know your itinerary.

Finally, you may also want to make reservations at restaurants to avoid long waits, and ask if they can provide you with nutritional information on their menu items.

Check blood sugar levels more often

In general, people with type 1 diabetes should check blood sugars at least six times a day as part of their regular routine, and more whenever their schedule changes. Heat and excitement are two factors that can significantly affect blood sugar levels. The more often you check blood sugars, the more easily you'll be able to anticipate and avoid problems.

The insulin pump provides quite a bit of flexibility in your routine while also eliminating the need for insulin injections. Even kids are becoming "pumpers" at very young ages and immediately after diagnosis as the technology has improved and word has spread. Ask your doctor if the pump is right for you or your child and, if possible, speak to other people about their experiences with the pump.

Beat the heat

People with type 1 diabetes may experience more low blood sugars in the heat, so take extra precautions. Dehydration can be a serious problem, whether or not you have type 1 diabetes, so make sure you carry water with you at all times, even when going to the beach or pool for the day. Most experts recommend drinking at least eight 8-oz. glasses of water a day in order to avoid problems, and even more if you're going to be very active.

Keep meters, test strips, and insulin out of direct sunlight and use insulated containers or ice packs, but be sure insulin doesn't freeze either.

Article "Traveling with Type 1 Diabetes" from the JDRF. Read more: http://www.jdrf.org/index.cfm?page_id=100694

Eating Disorders

Spot a Fad Diet

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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:

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.

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.

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.

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.

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.

Excerpts taken from "5 Ways to Spot a Fad Diet" reviewed by Mary L. Gavin, MD. Read more: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 peak performance.

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Traveling with Type 1 Diabetes

Spot a Fad Diet

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