Diet and Nutrition for Teens

Diet and Nutrition

• Diet refers to the food and drink regularly consumed and is not a weight loss program; weight loss diets are not recommended for teens.
• Nutrition is the process of eating foods the body requires for growth, development, and proper function, and is very important for growing and developing teens.
• Nutrients are substances in foods needed to regulate bodily functions, promote growth, repair tissues, and obtain energy; there are six types.

Types of Nutrients

• The six types of nutrients are carbohydrates, proteins, vitamins, minerals, fats, and water.

Carbohydrates

• Carbohydrates are starches and sugars that provide the body with the most energy.
• Simple and complex carbohydrates are the two types of carbohydrates.
• About 55% of daily calories should come from mainly complex carbohydrates.

Simple Carbohydrates

• Simple carbohydrates are found in fruit, sugar, and milk.
• They are often added to cookies, candy, and soda.
• Simple carbohydrates provide a quick burst of energy that burns out quickly.
• Sugar is converted into glucose.
• Ingredients ending in "ose" are typically sugars.

Complex Carbohydrates

• Complex carbohydrates are found in breads, cereals, dry beans, potatoes, and other starchy vegetables.
• They provide long-lasting energy and are good for endurance activities.
• It takes 2-3 hours for the energy from complex carbohydrates to become available.
• Complex carbohydrates contain fiber.
• Whole grains should be chosen over white grains.

Dietary Fiber

• Dietary fiber is found in complex carbohydrates.
• It is the part of fruits, vegetables, grains, and beans that the body cannot digest.
• Fiber helps you feel full longer.
• Fiber helps carry food particles through the digestive system to aid in digestion.
• The body needs about 25 to 39 grams of fiber per day.
• Fiber lowers the risk of colon cancer.
• Soluble and insoluble fiber are the two types of fiber
• Cholesterol levels should be less than 200.

Amino Acids

• Amino acids are the building blocks of proteins obtained from basic foods.
• There are 20 total amino acids.
• The body makes 11 amino acids; the other 9 must come from food.

Protein

• Complete and incomplete are the two types of protein.
• Complete protein comes from animal sources and contains all 9 essential amino acids.
• Incomplete protein comes from plant sources but lacks certain amino acids.
• Vegetarians must combine foods to make complete proteins.

Fat

• Fat is a source of energy and is essential for vital body functions.
• Fat insulates the body, cushions organs, carries vitamins, and promotes growth and healthy skin.
• Fat is found in butter, whole milk, and cheese.
• Fat intake should be limited to 30% or less of total daily calories.
• Saturated fats tend to be solid at room temperature and increase the risk of heart disease and high cholesterol.

Unsaturated Fat

• Unsaturated fats are found in vegetable oil and remain liquid at room temperature.
• It is better to consume unsaturated fats like avocado and olive oil.

Trans Fat

• Trans fat should be avoided.
• It is made when manufacturers add hydrogen to the fat molecules in vegetable oils.
• Trans fat makes food stay fresher longer.

Cholesterol

• Cholesterol is a fatty, wax-like substance that helps the body make other substances such as nerve fibers.
• Serum cholesterol (produced by the body) and dietary cholesterol (from food) are the two types of cholesterol.
• Cholesterol levels should be less than 200.
• Cholesterol builds up in the arteries and prevents blood flow to the heart.
• Eating fiber lowers cholesterol.
• Cholesterol is only found in animal products.
• LDL is bad cholesterol, and HDL is good cholesterol.

Vitamins

• Vitamins are substances needed in small quantities to help regulate body functions and help the body process other nutrients.
• The body prefers to get vitamins from food rather than supplements.
• Water-soluble and fat-soluble are the two types of vitamins.
• Vitamins do not provide energy.

Water-Soluble Vitamins

• Water-soluble vitamins cannot be stored in the body.
• They must be included in the daily diet.
• Unused water-soluble vitamins are excreted from the body.
• Some examples of water-soluble vitamins are vitamin C and B vitamins, which come from citrus fruits and whole grains.

Fat-Soluble Vitamins

• Fat-soluble vitamins are stored in the body until needed.
• They do not need to be eaten daily.
• Too much fat-soluble vitamins can make you sick or harm organs.
• Some examples are vitamins A, D, E, and K.

Minerals

• Minerals are elements needed in small quantities for sturdy bones, teeth, healthy blood, and regulation of daily elimination.
• There are 24 minerals that are shown to be essential for good health.
• Macro minerals and trace minerals are the Mineral types.
• Macro minerals are needed in larger amounts.
• Macro minerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.
• Trace minerals are only needed in small amounts.
• Trace minerals include iron, magnesium, copper, iodine, zinc, cobalt, fluoride, and selenium.

Water

• Water is the most common nutrient and makes up 60% of the body.
• Water carries other nutrients through the body, aids in digestion, removes waste from the body, lubricates joints, and keeps the body from overheating.
• Water must be constantly replaced.
• Dehydration is a sign that you need water.
• The body cannot live for more than several days without water.
• The body needs 64 ounces (8 eight-ounce glasses) of water per day.
• Water is healthier than other drinks.

Sugar

• Most Americans consume about 100 pounds of sugar each year.
• Too much sugar in prepared foods causes health problems, such as tooth decay, excess weight, and diabetes.

Sodium

• The body only needs about 2 to 3 grams of sodium each day.
• Sodium is found in most foods without adding any additional salt.
• Processed foods contain high amounts of sodium.
• Too much sodium can lead to health problems, such as high blood pressure.
• Sodium is a critical electrolyte and reduces the risk of muscle cramps.

Caffeine

• Caffeine is a chemical found in plants that makes the heart beat faster.
• Caffeine is considered a drug.
• Too much caffeine can be habit-forming.
• Small amounts for adults are okay, but it is not a good choice for growing teens.
• Excess amounts of caffeine can stunt growth.

Calories

• A calorie is a unit of heat used to measure the energy released when nutrients are broken down.
• The amount of calories you take in versus the amount you expend determines weight gain or loss.
• 3,500 calories are in 1 pound.

Nutrient Density

• Nutrient density refers to foods that contain a large amount of nutrients relative to the number of calories they provide.
• These include lean meat, fish, poultry, legumes, fruits, and vegetables.

Antioxidants

• Antioxidants protect healthy cells from damage caused by normal aging and certain cancers.
• Vitamins C and E are two of the most powerful antioxidants.