Best Teen Diets Nutrition Blog: teen diet

MYTH BUSTER SERIES MYTH #4: Caffeine gives you energy

4:53 PM

Studying all night? Low on sleep? Driving long distances? Maybe one of these leaves you in search of extra energy! Are coffee or energy drinks the energy solution? Read the following to find out:

Energy for your body is measured in terms of calories.

The energy your body needs to workout, study, work, hang out with your friends (or any other activities) comes from the food you eat. The calories in food are actually a measure of energy provided by food. Hence, to have enough energy to accomplish your activities, you need enough food.

Caffeine does not provide calories.

Caffeine by itself does not provide any calories. And so, it does not provide energy to contract your muscles or fuel your brain.

Caffeine reduces the perception of fatigue.

Caffeine has an effect on your nervous system by reducing your perception of fatigue. You feel less tired but you don’t have more “energy”.

The action time of caffeine is limited.

The effect of caffeine on your brain (unfortunately!) doesn’t last forever. A few hours after ingestion, you likely will experience a period of fatigue. The effect of suppression of your perception of fatigue by your brain ended. You might even feel more tired than you were before taking caffeine.

Taking too much caffeine can lead to more tiredness.

If you consume too much caffeine, you might not be able to sleep when it is time. Insomnia leads to more fatigue, which can lead to a rise in the caffeine consumption the next day and so on… (You can easily figure out the vicious cycle!)

So remember, caffeine doesn’t give you energy but rather suppresses your perception of fatigue. An overconsumption can be harmful for your energy levels and as a central nervous system stimulant, too much caffeine can make concentration more difficult. Healthy professionals recommend moderation. What is moderation? Drinking 8-oz of coffee 2 to 3 times a day is considered moderate. However, you need to be aware of the caffeine content of other food as well. If you also drink energy drinks, eat chocolate or drink tea and soda, you potentially exceed what is considered moderate!

In conclusion, to have energy, moderate your intake of caffeine; eat well (this website is an amazing resource for that!); and make sure to recover by sleeping 7-8 hours per night.

Another myth debunked!

bacteria

Myth Buster Series Myth #2: Bacteria are BAD for Your Health

4:27 PM

Have you seen the ads? “This super soap or spectacular spray will kill every single germ or bacteria that live in your house” These popular messages lead us to believe that all bacteria are BAD. Okay, I agree that most of these tiny living beings are actually detrimental to health (especially the ones growing on your cellphone or your computer keyboard! Ugh!). However, others contribute to your health. Here’s why:

Your intestine contains 10 times more bacteria than the total number of cells in your entire body.

That’s a lot of bacteria! Many different types are present in your intestine, which have their own particularities and function. But in general, their job consists in digesting the fiber included in your food (i.e., vegetables, fruits, legumes, whole grain bread) and protecting you against illness by stimulating your immune system. To keep the bacteria present in your intestines happy, eat food high in fiber and some that contains probiotics (see below).

Some types of food production require bacteria.

It might be surprising but it’s true. Let’s look at yogurt, for example. When these bacteria are added to milk and heated to a certain temperature, they acidify the milk. This process modifies the consistency of the milk proteins and makes yogurt! Bacteria are also responsible for the fermentation of cabbage into kimchi (a traditional Korean side dish).

Consuming probiotic bacteria reduces the risk of being sick.

Probiotic bacteria can be found in fermented foods such as yogurt, kefir (fermented milk), kimchi, kombucha (sweet beverage) and in supplements. Scientific research shows that probiotics contribute to health by increasing the number of good bacteria in your intestine. It helps to prevent gastroenteritis and tourista (a nasty bug some people get when traveling). Also probiotics are often recommended to patients who take antibiotics to treat an infection.

See what we mean when we say “some bacteria are actually good for you”! However, that is not the case for all bacteria; so continue to wash your hands before eating and clean up that keyboard once in a while!

Stay tune for another upcoming myth buster!

by Genevieve Masson, Registered Dietitian for Best Teen Diets

diet

Best Teen Diets MYTH BUSTER Series Myth #1: Eating Late at Night Causes Weight Gain

3:56 PM

Do you think that eating late at night will make you fat or make you gain weight? Many beliefs regarding nutrition are simply not based on scientific data. Let’s debunk this myth!

· If you are eating within your caloric budget, you won’t gain weight

If the total number of calories you consume during the day (including your late night snack or meal) is equal to your energy needs, you won’t gain weight. After all, weight is determined by energy balance (and genetics). In general, if you eat fewer calories than you need, you will lose weight and if you eat more, you will gain.

· The nutritional content of food doesn’t change during the course of a day (or overnight!).

A certain food (i.e., an apple) will provide you the exact same quantity of energy (calories), vitamins and minerals whatever the time of the day you eat it. Eat it during the day- get 100 calories. Eat it at night- get the same 100 calories. **If you let food sit in your fridge for too long, it will contain less vitamins and maybe some extra stuff (bacteria and/or mold!) But this is another topic!

· It’s a question of food choices.

Late night snacks can be an occasion to eat “less healthy” food like chocolate, chips, cake, cookies (WOW - they all start with “C”) and so on. These snacks are energy-dense, which means that they contain significant calories for their size. Choose nutritious snacks like yogurt, fruits, veggies and whole grain crackers most of the time. They make you feel full on fewer calories. Or, if what your body really asks for is a sweet treat, sit down and really enjoy it!

· Am I actually hungry?

Or are you just craving chips or candy? Perhaps your eating is out of boredom or procrastination. Ask yourself this question before starting to eat.

· Am I eating food that satisfies?

Be sure to eat the foods that you really want, not just because you feel you “should” eat them. Notice when you begin to feel satisfied and take a break. Stop eating when you feel moderately full. If you tend to use the end of a bag of chips or ice cream container to signal being “done,” instead of eating directly from the bag or the container, serve yourself a medium (not ridiculously small or too big) portion in a bowl. Before going back for seconds, take a short break to ask yourself: “Am I still hungry?” That will help you to eat the quantity of food your body needs.

Eating a late night snack or meal when you’re hungry won’t make you gain weight!

That’s all from Best Teen Diets Myth Busters!

Stay tuned for another Myth Buster next week!

By Genevieve Masson, RD

Food Guide

Teens Health - MyPlate Food Guide

9:23 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.

MYTH BUSTER SERIES MYTH #4: Caffeine gives you energy

Energy for your body is measured in terms of calories.

Caffeine does not provide calories.

Caffeine reduces the perception of fatigue.

The action time of caffeine is limited.

Taking too much caffeine can lead to more tiredness.

Myth Buster Series Myth #2: Bacteria are BAD for Your Health

Your intestine contains 10 times more bacteria than the total number of cells in your entire body.

Some types of food production require bacteria.

Consuming probiotic bacteria reduces the risk of being sick.

Best Teen Diets MYTH BUSTER Series Myth #1: Eating Late at Night Causes Weight Gain

· If you are eating within your caloric budget, you won’t gain weight

· The nutritional content of food doesn’t change during the course of a day (or overnight!).

· It’s a question of food choices.

· Am I actually hungry?

· Am I eating food that satisfies?

Teens Health - MyPlate Food Guide

How MyPlate Works

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

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MYTH BUSTER SERIES MYTH #4: Caffeine gives you energy

Energy for your body is measured in terms of calories.

Caffeine does not provide calories.

Caffeine reduces the perception of fatigue.

The action time of caffeine is limited.

Taking too much caffeine can lead to more tiredness.

Myth Buster Series Myth #2: Bacteria are BAD for Your Health

Your intestine contains 10 times more bacteria than the total number of cells in your entire body.

Some types of food production require bacteria.

Consuming probiotic bacteria reduces the risk of being sick.

Best Teen Diets MYTH BUSTER Series Myth #1: Eating Late at Night Causes Weight Gain

· If you are eating within your caloric budget, you won’t gain weight

· The nutritional content of food doesn’t change during the course of a day (or overnight!).

· It’s a question of food choices.

· Am I actually hungry?

· Am I eating food that satisfies?

Teens Health - MyPlate Food Guide

How MyPlate Works

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

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.