Best Teen Diets Nutrition Blog: Growth

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

Growth

Nutrition During Puberty

9:23 AM

Puberty places increased demands on the body, which makes adequate nutrition an absolute priority. Negative eating habits during adolescence have both short-term and long-term consequences, so parents should encourage healthy eating habits and provide nutritious foods during this crucial stage of development. Teens should also do regular physical activity to help build strong bones and improve overall wellness.

Calories

Adolescents need anywhere from 1,800 to 3,200 calories per day, depending on their age, activity level and gender. According to the 2010 Dietary Guidelines for Americans, 45 to 65 percent of these calories should come from carbohydrates, 10 to 30 percent should come from protein and 25 to 35 percent should come from fat. Parents of teenage girls should be especially aware of signs of eating disorder and under-eating, which may cause bone loss, absence of periods, dry skin and hair, and easy bruising.

Food Groups

One effective way to ensure adequate daily calorie and nutrient intake is to encourage your adolescent to consume all of the food groups each day. As noted by the United States Department of Agriculture pamphlet, "Spotlight on What Teens Eat, What They Need," many teens do not eat enough grains, fruits, vegetables and calcium-rich foods. Eating the recommended amounts from each of the food groups will also help your adolescent maintain a healthy weight for their body type. Specific serving amounts vary during puberty, due to the large range of daily calorie intakes. Visit the United States Department of Agriculture's ChooseMyPlate.gov to determine exact serving amounts.

Calcium

During puberty, adolescents gain about 20 percent of their adult height and 50 percent of their adult weight, according to HelpGuide.org. The same leaps and bounds are made in bone growth and development, which means that adequate intake of calcium and vitamin D is crucial. Adults who did not receive enough of these nutrients during puberty are more likely to develop osteoporosis and other bone conditions later in life. Teens need 1,200 milligrams of calcium each day and 600 IU of vitamin D.

Iron

Iron needs also increase during puberty, particularly for adolescent girls, who lose more iron during their menstrual cycles. Iron helps teens maintain healthy energy levels and facilitates oxygen transport throughout the bloodstream. Teenagers are at higher risk for developing iron-deficiency anemia, which is characterized by chronic fatigue, pale skin and weakness. Adolescent boys need 12 milligrams of iron every day, and adolescent girls need 15 milligrams daily. Good food sources include red meat, spinach, chicken, beans, nuts and enriched grain products.

Article: “Nutritional Needs During Puberty” by Nicaela Crawford with Livestrong.com Read more: http://www.livestrong.com/article/538645-nutritional-needs-during-puberty/#ixzz1rYlqPONu

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.

Growth

Growing Bodies

12:24 PM

Do you want to raise happy, healthy and successful kids? Children and teens need the right fuel for growing, learning and developing. This means foods and beverages with plenty of nutrients (protein, fiber, vitamins and minerals) and not too many calories, fats or sugars.

The secret to feeding a healthy family is to serve delicious nutrient-rich foods at every meal and snack. When children fill up on the right stuff – high quality nutrition for their bodies and brains – they will naturally have less room for the nutrient-poor choices (soft drinks, chips, candy, desserts).

Here are some quick and easy ways to serve children high-octane choices from every food group, morning, noon and night.

Whole-Grain Foods with Carbohydrates, Fiber, B-Vitamins and More

Whole grains pack a lot of nutritional value. In recent years, there has been an explosion of new grain products on grocery shelves. With so many options, it’s hard to know which ones to pick. Choose items that list whole grains as the first or second ingredient on the label. Give kids whole-grain cereals for breakfast, kid-friendly “white” whole-wheat bread for sandwiches, crunchy whole-grain crackers for snacks and whole-grain pastas for dinner.

Fruits and Vegetables with Antioxidants, Vitamins A and C, Potassium and Fiber

You can’t go wrong with fruits and vegetables: fresh, frozen, canned, dried and 100 percent juice.

For kids and adults alike, eating more fruits and vegetables at every meal is important for health. At breakfast, enjoy fresh or frozen berries on cereal, slices of melon or a glass of 100 percent orange juice; at lunch, serve crunchy baby carrots or sliced apples; for dinner, put brightly colored vegetables (broccoli, corn, sliced peppers, frozen peas or leafy green salad) at the center of every plate.

Low-fat Dairy Foods with Protein, Calcium, Potassium, Magnesium and Phosphorus

The nutrients in this group are important for kids, but most young people in America are not getting enough calcium or potassium. Fortunately, it’s easy to consume the three daily dairy servings that children and teens need. There are many nutrient-rich, low-fat dairy products to choose from: an 8-ounce glass of low-fat milk with breakfast, lunch and dinner; yogurt parfaits for breakfast or an after-school snack; or string cheese for an on-the-go energy snack.

Lean Meat/Poultry/Fish/Eggs/Beans/Nuts with Protein, Iron, Zinc and B-Vitamins

Whether it’s growing muscles or active brains, these nutrients top the list for children. Getting enough protein at every meal and snack helps with extending satiety (feeling comfortably satisfied after eating).

While most kids eat plenty of protein at lunch and dinner, they don’t necessarily get their protein fix with breakfast or snacks. Start their day with eggs, bean burritos or last night’s leftovers. For snacks, provide nuts, peanut butter or other nut butters or sliced deli meat.

Article: "Nutrition for Growing Bodies" by eatright.org. Read more: http://www.eatright.org/Public/content.aspx?id=6751

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