As an active teen, eating the right food that has the right amounts of nutrients is the key to having the maximum performance ability. Not only does having the right kind and amounts of food help your body excel, it's needed in order for the body to build up muscle and energy. Because an active teen burns more calories than an average teen (2,000-5,000 calories a day), eating extra amounts of food is needed to keep them going.
So what happens if an active teen doesn’t eat enough?
Multiple Health Issues that include:
~Diabetes
~Heart Disease
~Electrolyte Imbalances
~Osteoporosis
~Cancer
Lastly, living a healthy and active life as a teen can help ensure that you continue to live a healthy lifestyle as an adult. Hopefully, after reading this blog, you can identify the do's and don'ts when it comes to maintaining an active and healthy lifestyle.
http://kidshealth.org/teen/food_fitness/sports/eatnrun.html
http://www.home-remedies-for-you.com/articles/318/nutrition/healthy-eating-and-good-nutrition.html
Sunday, May 1, 2011
Determining Your Daily Caloric Intake
To determine your daily caloric intake, you need your bastal metabolic rate. Bastal metabolic rate (or BMR) is the minimum amount of calories you need in order to live in a resting position. It's possible for your BMR to use up to 70% of the total amount of calories that you use. Those calories are what power all of your necessary body functions (breathing, pump blood, maintaining body temperature etc.) Here's a formula to calculate your BMR
Girls: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
On average, Regular Teen girls from the ages:
* 11-14 need about 2200 calories a day
* 15-18 also need about 2220 calories a day
But athletic teen girls need about 3000 calories a day.
Boys: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Regular teen boys from the ages:
* 11-14 need about 2500 calories a day.
* 15-18 need about 3000 calories a day.
But athletic boys need up to 5000 calories a day.
Now you may be wondering why boys need more calories than girls. Well, the answer is that boys tend to burn off more calories while in physical activities than girls do. Since they boys burn off more calories, they need to eat a higher amount of calories to replenish what was lost.
http://www.runnersworld.com/article/0,7120,s6-393-397--11818-0,00.html http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php
Girls: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
On average, Regular Teen girls from the ages:
* 11-14 need about 2200 calories a day
* 15-18 also need about 2220 calories a day
But athletic teen girls need about 3000 calories a day.
Boys: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Regular teen boys from the ages:
* 11-14 need about 2500 calories a day.
* 15-18 need about 3000 calories a day.
But athletic boys need up to 5000 calories a day.
Now you may be wondering why boys need more calories than girls. Well, the answer is that boys tend to burn off more calories while in physical activities than girls do. Since they boys burn off more calories, they need to eat a higher amount of calories to replenish what was lost.
http://www.runnersworld.com/article/0,7120,s6-393-397--11818-0,00.html http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php
Macronutrients: Carbohydrates, Proteins, and Fats
Carbohydrates:
Carbohydrates, just like fats and proteins, are extremely important sources of energy. For every one gram of carbohydrates, there are 4 calories. Active teens need 45 to 60% of carbohydrates in their diet. They would need more than a normal teen because they require more energy for the sports and physical activities they do.
There are two main carbohydrates; simple carbohydrates and complex carbohydrates.
Simple carbohydrates: Simple sugars
Simple carbohydrates, such as white bread, sugars, and candy, are usually refined foods. They don't have as many nutrients as complex carbohydrates, and shouldn't be eaten too often. These simple sugars aren't the best to eat for an athletic teen because the it only gives you short bursts of energy. Some of these simple carbohydrates actually decreases your energy.
Complex carbohydrates: Starches
Complex carbohydrates, such as grain products, crackers, rice, and pasta, are a good source of dietary fiber and high in nutrients. These are the types of carbohydrates that should be in an athletic teenager's diet because complex carbohydrates stores the energy and saves it for later.
http://www.diet-and-health.net/Nutrients/carbohydrates.html
http://www.livestrong.com/article/415312-importance-of-healthy-food-for-an-athletic-teen/
http://www.livestrong.com/article/228893-easy-to-follow-diets-for-athletic-teens/
Proteins:
Much like carbohydrates and fats, protein is a macronutrient that can provide the body with energy (4 calories per gram). Unlike carbs and fat, protein is also used by the body as the building block for all tissue. Anytime your body has to make new tissues or repair damaged ones, protein is used as the raw material.
Proteins are especially important for active teens because after a workout, you need to repair damaged tissue, protein helps you do that. One of proteins primary functions is growth. Proteins create enzymes and hormones and control immune function. Protein can also supply energy when the body's carbohydrate stores are depleted.
Athletes who are new to training should have 1 to 1.5 grams of protein per kilogram (of body weight). Endurance athletes should have 1.2 to 1.4 grams of protein per kilogram (of body weight). In total, proteins should account for 20-35% of an athletic teens daily intake.
Foods that contain high amounts of proteins are dry beans, peas, meat, poultry, eggs, and milk.
The combination of eating proteins and carbohydrates when recovering from a workout helps repair the muscles.
http://www.livestrong.com/article/227120-diets-for-active-teenagers/#ixzz1JwmlK4Uc
Fats:
Did you know that active teens should have 20-35% of HEALTHY fat in their diet? Fat is important in the human body because it stores vitamins and energy. It not only pads and supports organs in the body, but also is the main source for fatty acids. Without fatty acids, it sometimes causes kidney and skin disorders, gallstone, and loss of hair. One gram of fat has 9 calories.
Did you know that having the right amount of healthy fats can actually help in weight loss! Usually a person would think that fats are bad for the human body, but there are different types of fats.
The BAD Fats:
Saturated fat
--Found in some cheese, butter, whole milk, seafood
--Solid at room temperature
--Brings up LDL, which is bad cholesterol
Trans fat
--Found in processed foods
--Improves flavors and textures
--Usually liquid at room temperature, but modified to be solid
--Brings up LDL, which is bad cholesterol
--Lowers HDL, which is good cholesterol
--In things that are hydrogenated or partially hydrogenated
The GOOD fats:
Unsaturated fat
--Found in olive oil, oil from nuts and vegetables
--Liquid at room temperature
--Fats and oils from vegetables bring up HDL, which is good cholesterol
http://www.cardiosmart.org/CardioSmart/AmIAtRisk.aspx?id=296
http://www.rawfoodexplained.com/fats/how-the-body-uses-fat.html
Carbohydrates, just like fats and proteins, are extremely important sources of energy. For every one gram of carbohydrates, there are 4 calories. Active teens need 45 to 60% of carbohydrates in their diet. They would need more than a normal teen because they require more energy for the sports and physical activities they do.
There are two main carbohydrates; simple carbohydrates and complex carbohydrates.
Simple carbohydrates: Simple sugars
Simple carbohydrates, such as white bread, sugars, and candy, are usually refined foods. They don't have as many nutrients as complex carbohydrates, and shouldn't be eaten too often. These simple sugars aren't the best to eat for an athletic teen because the it only gives you short bursts of energy. Some of these simple carbohydrates actually decreases your energy.
Complex carbohydrates: Starches
Complex carbohydrates, such as grain products, crackers, rice, and pasta, are a good source of dietary fiber and high in nutrients. These are the types of carbohydrates that should be in an athletic teenager's diet because complex carbohydrates stores the energy and saves it for later.
http://www.diet-and-health.net/Nutrients/carbohydrates.html
http://www.livestrong.com/article/415312-importance-of-healthy-food-for-an-athletic-teen/
http://www.livestrong.com/article/228893-easy-to-follow-diets-for-athletic-teens/
Proteins:
Much like carbohydrates and fats, protein is a macronutrient that can provide the body with energy (4 calories per gram). Unlike carbs and fat, protein is also used by the body as the building block for all tissue. Anytime your body has to make new tissues or repair damaged ones, protein is used as the raw material.
Proteins are especially important for active teens because after a workout, you need to repair damaged tissue, protein helps you do that. One of proteins primary functions is growth. Proteins create enzymes and hormones and control immune function. Protein can also supply energy when the body's carbohydrate stores are depleted.
Athletes who are new to training should have 1 to 1.5 grams of protein per kilogram (of body weight). Endurance athletes should have 1.2 to 1.4 grams of protein per kilogram (of body weight). In total, proteins should account for 20-35% of an athletic teens daily intake.
Foods that contain high amounts of proteins are dry beans, peas, meat, poultry, eggs, and milk.
The combination of eating proteins and carbohydrates when recovering from a workout helps repair the muscles.
http://www.livestrong.com/article/227120-diets-for-active-teenagers/#ixzz1JwmlK4Uc
Fats:
Did you know that active teens should have 20-35% of HEALTHY fat in their diet? Fat is important in the human body because it stores vitamins and energy. It not only pads and supports organs in the body, but also is the main source for fatty acids. Without fatty acids, it sometimes causes kidney and skin disorders, gallstone, and loss of hair. One gram of fat has 9 calories.
Did you know that having the right amount of healthy fats can actually help in weight loss! Usually a person would think that fats are bad for the human body, but there are different types of fats.
The BAD Fats:
Saturated fat
--Found in some cheese, butter, whole milk, seafood
--Solid at room temperature
--Brings up LDL, which is bad cholesterol
Trans fat
--Found in processed foods
--Improves flavors and textures
--Usually liquid at room temperature, but modified to be solid
--Brings up LDL, which is bad cholesterol
--Lowers HDL, which is good cholesterol
--In things that are hydrogenated or partially hydrogenated
The GOOD fats:
Unsaturated fat
--Found in olive oil, oil from nuts and vegetables
--Liquid at room temperature
--Fats and oils from vegetables bring up HDL, which is good cholesterol
http://www.cardiosmart.org/CardioSmart/AmIAtRisk.aspx?id=296
http://www.rawfoodexplained.com/fats/how-the-body-uses-fat.html
Foods to Avoid and Limit
People in general should watch what they eat because some foods don't have good nutritional value and might not be the best for you in terms of performing your daily tasks as needed. It is especially important for an athletic teenager to watch what they eat because you need to have a balanced amount of energy being outputted to energy being consumed (food.) In other words, eating unhealthy food might not be the best for you in terms of your energy output.
Athletic teens should avoid low-carb protein diets, low-fat diets, and very-low-calorie diets. Low-carb protein diets decrease consumption of valuable phytonutrients from fruits, vegetables and grains. Low-fat diets lack important lipids for vitamin transport and metabolic processes. Very-low-calorie diets encourage muscle wasting and undermine brain development.
If you are going to eat an unhealthy food, you should limit it. Limiting "unhealthy" foods and eating the in moderation is actually not bad for you. Here is a list of foods that active teens should limit...
Sugary Foods: Sugary foods cause the blood sugar level to drop and can lead to fatigue. Limit the consumptions of cakes, pastries, ice cream, and other sweets.
Caffeine: Since caffeine may cause anxiousness and sleeplessness, it's better to stay away from this stimulant. Caffeine comes in soda, coffee and tea.
Fried or Fatty Foods: Fatty foods slow digestion and can make your stomach feel heavy. It's not a good idea to eat fatty foods before or after performing sports, or else it'll be hard to concentrate on performing at your best.
Soda: A study looking at American youths aged 6-17 found an increase in the prevalence of soft drink consumption from 37% in 1978 to 56% in 1998. Healthier alternatives to soda include fruit juice and water. Carbonated drinks can give you some bad gastric problems while exercising and can leave you feeling uncomfortable.
3-Day Meal Plan
Day 1
Breakfast- glass of milk, banana, pancakes, bowl of whole wheat cereal
Lunch- sandwich (wheat bread, ham, lettuce, cheese), orange juice, apple slices
Dinner- mashed potatoes, steak, salad (lettuce, tomatoes, cucumbers), water
Snack- blueberry muffin, carrot sticks, yogurt
Day 2
Breakfast- glass of milk, orange, waffles, and yogurt
Lunch- salad (lettuce, tomatoes) backed potato, chicken quesadilla, apple juice
Dinner- salmon, brown rice, steamed veggies, glass of orange juice
Snack- peanut butter jelly sandwich
Day 3
Breakfast- glass of milk, banana, biscuit, toast
Lunch- chicken noodle soup w/ veggies, crackers, orange juice
Dinner- soft taco, ground beef, lettuce, tomatoes, cheese, glass of milk
Snack- bread and jam, ants on a log (peanut butter w/ celery and raisins)
http://skylinefamilypractice.net/PtEd/Sports-Nutrition.htm
Breakfast- glass of milk, banana, pancakes, bowl of whole wheat cereal
Lunch- sandwich (wheat bread, ham, lettuce, cheese), orange juice, apple slices
Dinner- mashed potatoes, steak, salad (lettuce, tomatoes, cucumbers), water
Snack- blueberry muffin, carrot sticks, yogurt
Day 2
Breakfast- glass of milk, orange, waffles, and yogurt
Lunch- salad (lettuce, tomatoes) backed potato, chicken quesadilla, apple juice
Dinner- salmon, brown rice, steamed veggies, glass of orange juice
Snack- peanut butter jelly sandwich
Day 3
Breakfast- glass of milk, banana, biscuit, toast
Lunch- chicken noodle soup w/ veggies, crackers, orange juice
Dinner- soft taco, ground beef, lettuce, tomatoes, cheese, glass of milk
Snack- bread and jam, ants on a log (peanut butter w/ celery and raisins)
http://skylinefamilypractice.net/PtEd/Sports-Nutrition.htm
Sources of Information
http://kidshealth.org/teen/food_fitness/sports/eatnrun.html
http://www.home-remedies-for-you.com/articles/318/nutrition/healthy-eating-and-good-nutrition.html
http://www.runnersworld.com/article/0,7120,s6-393-397--11818-0,00.html
http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php
http://www.diet-and-health.net/Nutrients/carbohydrates.html
http://www.livestrong.com/article/415312-importance-of-healthy-food-for-an-athletic-teen/
http://www.livestrong.com/article/228893-easy-to-follow-diets-for-athletic-teens/
http://www.livestrong.com/article/227120-diets-for-active-teenagers/#ixzz1JwmlK4Uc
http://www.cardiosmart.org/CardioSmart/AmIAtRisk.aspx?id=296
http://www.rawfoodexplained.com/fats/how-the-body-uses-fat.html
http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#
http://parentingteens.about.com/od/nutrition/a/badfood_habits.htm
http://www.livestrong.com/article/257742-diet-for-an-active-teen/#ixzz1LWJ5JcVW
http://skylinefamilypractice.net/PtEd/Sports-Nutrition.htm
http://www.home-remedies-for-you.com/articles/318/nutrition/healthy-eating-and-good-nutrition.html
http://www.runnersworld.com/article/0,7120,s6-393-397--11818-0,00.html
http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php
http://www.diet-and-health.net/Nutrients/carbohydrates.html
http://www.livestrong.com/article/415312-importance-of-healthy-food-for-an-athletic-teen/
http://www.livestrong.com/article/228893-easy-to-follow-diets-for-athletic-teens/
http://www.livestrong.com/article/227120-diets-for-active-teenagers/#ixzz1JwmlK4Uc
http://www.cardiosmart.org/CardioSmart/AmIAtRisk.aspx?id=296
http://www.rawfoodexplained.com/fats/how-the-body-uses-fat.html
http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#
http://parentingteens.about.com/od/nutrition/a/badfood_habits.htm
http://www.livestrong.com/article/257742-diet-for-an-active-teen/#ixzz1LWJ5JcVW
http://skylinefamilypractice.net/PtEd/Sports-Nutrition.htm
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