Best Teen Diets Nutrition Blog: Vitamins and Minerals

Importance of Nutrition During Teens

10:13 AM

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

Fruits Veggies

Why Fruits & Veggies?

1:18 PM

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

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

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

· Heart disease

· High blood pressure

· Type II diabetes

· Certain cancers

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

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

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

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

Vitamins and Minerals

Food for Healthy Bones & More

4:23 PM

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

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

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

Food Sources of Calcium and Vitamin D

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

· Spinach

· Kale

· Okra

· Collards

· Soy beans

· White beans

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

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

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

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

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

· Beef liver

· Cheese

· Egg yolks

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

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

How to Get Enough Calcium and Vitamin D

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

Calcium

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

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

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

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

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

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

· 1 packet of fortified oatmeal (100 mg)

· 1 cup of skim milk (305 mg)

· 8 ounces of non-fat yogurt (452 mg)

· ½ cup of spinach (146 mg)

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

Vitamin D

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

· 800 IU per day for people 71 and older.

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

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

Calcium and Vitamin D Supplements

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

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

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

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

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

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

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

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

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

Beyond Bone Density: Other Calcium and Vitamin D Benefits

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

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

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

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

Fruits Veggies

Healthy Snacking With Nutrient Dense Foods

11:01 AM

Ever wonder how some people can just eat all day and never gain weight? While some are just born with a naturally high metabolism (thank your parents), the vast majority of us frequent eaters must choose foods that give us the nutrients and energy we need to function throughout the day for less calories.

Notice it’s not about less food, but less calories. “Nutrient density” represents a food’s nutrient bang for its calorie buck. Understanding nutrient density and learning how to choose nutrient dense foods is the key to eating better . . . and more.

An example: Let’s say you want a snack. Consider one of these three options:

A candy bar
A low-fat yogurt, medium peach and a few almonds
15 baby carrots, a whole 10 oz. package of cherry tomatoes, a full bunch of celery and a couple tablespoons of hummus or low-fat dressing

You could eat the first option very easily and possibly still be hungry (or crash) an hour later. You’d probably be satisfied with the second. How about the third option, sound like a bit much? Sound like it’s impossible to eat at one sitting? That’s the point.

All three of these snacks have one thing in common: the calories; each has about 250-275. But the second two options provide you with a lot more food to eat than the first. Which means you can eat a bunch more throughout the day and have the same or fewer calories. And when you eat fewer calories than you burn, you lose weight.

Furthermore, nutrient dense foods provide you with tons of nutrients (i.e. water, fiber, vitamins, minerals, etc.) that help keep you full and prevent you from “crashing” during the day. And you get to eat more of them every few hours to boot. You can truly never go hungry again, as long as you choose the right foods.

So what are the most nutrient dense foods? That’s right, fruits and veggies (maybe the example gave it away?). For some of my clients, our initial goal is to eat more fruits and veggies, rather than eliminating any foods. By eating more produce, you will likely eat better anyways since they:

Displace other, higher-calorie foods from your diet.
Leave more food over at meals because you got full sooner.
Are less affected by temptations and cravings since the fruits and veggies help stabilize your blood sugars and reduce hunger pangs.

Even if you don’t want to eat fruits and vegetables all the time, ask yourself at every meal: “What can I get more nutrients in for fewer calories?” Sometimes it’s as simple as ordering a leaner cut of meat or getting a baked potato without as much butter, sour cream or bacon.

My challenge to you: For the next month, have at least one fruit- or vegetable-based snack every day. Some example would be celery and hummus, an apple and a tablespoon of peanut butter, carrots and low-fat dressing or low-fat yogurt with some berries.

"One Small Change: Eat Better and Eat More at the Same Time" by Jason Machowsky, MS, RD, CSCS. Read more: http://blog.foodnetwork.com/healthyeats/2012/07/30/one-small-change-eat-better-and-eat-more-at-the-same-time/?hootPostID=cbb774da24a454759f5b1ed41be23951

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.winforum.org

Health

Nutrition for Teenage Boys

10:48 AM

A healthy diet for a teenage boy adheres to dietary guidelines from the U.S. Department of Agriculture (USDA). It focuses on including foods that have the nutrients necessary for proper growth and development and balancing diet with physical activity. Learning how to make nutritious decisions is important for teenage boys because it prepares them to be healthy adults.

Benefits

Teenage boys are developing at a rapid rate physically, emotionally and psychologically. A healthy diet supports this growth and prevents illness and diseases. According to TeensHealth, a health information resource developed by the Nemours Foundation, teenagers who do not eat a healthy diet are at risk for malnutrition, which can lead to stunted growth, illnesses and cognitive delays.

Calorie Requirements

According to the USDA's MyPyramid, the average teenage boy needs between 2,000 to 3,200 calories, depending on his activity level and age. Teenage boys ages 16 to 19 require more calories than those between the ages of 13 to 15. Teenage boys who are extremely active need more calories than those who are sedentary or only moderately active. Teenage boys should monitor their caloric intake by exercising portion control because excess calorie consumption can lead to obesity, which is a serious health risk.

Vitamins and Minerals

Vitamins and minerals support normal body processes like building strong bones and muscles, immune function and converting food into energy. Vitamin and mineral deficiencies can result in illness, weakness, fatigue and poor health. A healthy diet that includes a variety of foods can provide all the vitamins and minerals a teenage boy needs to be healthy. Teenage boys who are unable to consume a healthy diet or who suffer from certain medical conditions may be required to take vitamin and mineral supplements. The amount of vitamins and minerals a teenage boy needs is specific to each vitamin or mineral.

Guidelines

A healthy diet for a teenage boy includes fruits, vegetables, whole grains, low-fat dairy products, lean proteins and unsaturated fats. According to the American Dietetic Association and USDA, these are packed with vitamins and nutrients, such as fiber, vitamins A, C, D, E and K, B-vitamins, potassium, calcium, iron, zinc, magnesium and phosphorus, that support normal growth and development. Fruits and vegetables in particular also contain antioxidants, which protect the body from harmful substances that cause diseases.rnrnA healthy diet limits foods high in fat, cholesterol, sodium and sugar because these foods increase the risk of obesity, heart disease, diabetes and other chronic conditions when eaten in excess. Teenage boys can limit their intake of fat, cholesterol, sodium and sugar by eating less processed and fast foods, deep fried foods, soda, candy and desserts. rnrnA healthy diet should be balanced with regular physical activity. MyPyramid recommends at least 60 minutes of physical activity a day for teens and adolescents. Teenage boys can increase their physical activity by limiting the amount of time spent watching TV, playing video games and using the computer.

Considerations

Healthy teenage boys will grow at different rates and come in all shapes and sizes. According to TeensHealth, teenage boys may gain weight during puberty as their body prepares for a growth spurt but this is not a reason to diet or try to lose weight rapidly. Fad diets or starvation diets can actually negatively affect growth. In most cases, eating a healthy, balanced diet that limits junk food and staying physical active will be the key to maintaining a normal weight and developing properly.

“Healthy Diet for a Teenage Boy” by Bethany Fong, R.D. Read more: http://www.livestrong.com/article/162631-healthy-diet-for-a-teenage-boy/#ixzz21T5JDpkU

Best Teen Diets recomends 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 teen health and nutrition visit www.bestteendiets.org

Fruits Veggies

Super Foods You Should Add in Your Diet

10:56 AM

Why Are They So Super?

Ask five nutritionists to rate the 13 most powerful foods and you'll get five different lists, but many of the selections will overlap. Why? Because every food provides something different: Some are a rich source of protein or fiber but void of many vitamins and minerals, while others contain disease-fighting phytonutrients, vitamins and minerals, but no protein. The trick, claim experts, is to get a variety of the best foods. The following [12] power foods are a good place to start.

Avocados

Sure, they're high in fat, but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. "Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders," says Ed Bauman, Ph.D., director of Bauman College. They're loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.

Apples

"An apple a day really does keep the doctor away," says Jonny Bowden, Ph.D., C.N.S., author of The 150 Healthiest Foods on Earth. Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage - that means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too (about twice that of other common fruits, including peaches, grapes, and grapefruit), which may help fight the battle of the bulge.

Blueberries

Antiaging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruits.

Cabbage

In the vegetable world, the Brassica genus reigns supreme, and the cabbage is the most impressive of the lot. Brassica vegetables (including broccoli, bok choy) contain compounds called indoles, which have been shown to reduce the risk of cancer dramatically. "Eating cabbage more than once a week cut men's colon cancer odds by 66 percent," says Bauman. "Cabbage also stimulates the immune system, kills bacteria and viruses, and is a good blood purifier." If you go for the red variety, you'll also get a healthy dose of anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer punch.

Fish and Fish Oil

Eating fish helps cut the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines, because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish, and albacore tuna, says Roberta Anding, M.S., R.D., national spokesperson for the American Dietetic Association. (Chunk light tuna is okay.)

Garlic

Research shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. "Two to three cloves a day cut the odds of subsequent heart attacks in half for heart disease patients," says Bauman. "Garlic also tops the National Cancer Institute's list of potential cancer-preventive foods." Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections. Can't stand garlic breath? Chew on a sprig of parsley.

Mushrooms

Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system – especially the maitake, shiitake, and reishi varieties. "Mushrooms such as maitake help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure," says Bauman. In fact, mushrooms are used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. What's more, Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.

Almonds

Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. According to the Food and Drug Administration, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).

Eggs

The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. "And for God's sake, eat the yolks," says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.

Flaxseeds

Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health reasons. Gandhi himself proclaimed, "Wherever flaxseed becomes a regular food item among the people, there will be better health." Bauman adds, "The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and zinc." Additionally, they're a great source of fiber.

Pomegranates

Pomegranates have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect against cancer.

Dark Chocolate

When it comes to chocolate, bitter is better – at least in terms of health. The benefits of chocolate come from flavonols and antioxidants (the same disease-fighting chemicals found in cranberries, apples, strawberries, and red wine). The caveat: Only real cacao contains flavonols, so look for chocolate that boasts a high percentage of cacao (60 percent or more). Dark chocolate also has fewer calories than other varieties, and when eaten in moderation, it lowers unhealthy LDL cholesterol and prevents plaque from building up in your arteries.

“13 Most Powerful Superfoods” by Amy Paturel, MS, MPH. Read more: http://www.everydayhealth.com/photogallery/superfoods.aspx?xid=tw_weightloss_20111121_NL#/slide-14

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 to teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information regarding healthy teens visit www.bestteendiets.org

A Weekend Experiment...

Importance of Nutrition During Teens

Eating for Your Eyes

Where to Begin

Vitamin C

Vitamin E

Zinc

Beta-Carotene

Why Fruits & Veggies?

Food for Healthy Bones & More

Healthy Snacking With Nutrient Dense Foods

Nutrition for Teenage Boys

Super Foods You Should Add in Your Diet

Eggs

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