Importance of eat healthy

Teens need more nutrients than adults because teens are a lot more physically active which means they need more nutrition in their body to keep up with their activities. They also need more nutrients than adults because their bodies are changing, such as going through puberty. Teens need more iron to provide the oxygen flow through their body but they also need more calcium to build up our bones strong and healthy. If teens don't take in enough calcium than as they grow older their bones will grow more fragile. Teens need to have a healthy diet in order to stay healthy and fit. The consequences of not having a healthy diet is having diseases such as diabetes or even a stroke. Eating healthy will provide nutrition to our bodies and minds.

www.mypyrmid.gov
www.livestrong.com

Fruits and Vegetables

Everyone should be getting at least 5 servings of fruits and vegetables a day. They contain essential vitamins, minerals, and fibers that can protect you from diseases such as cancer. You should eat many colorful fruits and vegetables. Their appearance on the outside is beautiful, but the good stuff is all on the inside. Substituting unhealthy foods for fruits and vegetables can also help you with weight loss.

http://www.fruitsandveggiesmatter.gov/benefits/index.html

3 Day Meal Plan

Day 1:
Breakfast- Whole wheat toast, eggs, orange juice.
Snack- String cheese, banana
Lunch- Chicken salad, whole grain roll, milk
Snack- Celery with Ranch sauce
Dinner- Vegetable stir fry, with some chicken, salad, milk




Day 2:
Breakfast- Oatmeal, blueberries, and orange juice.
Snack- fruit or vegetable of choice
Lunch- PB&J sandwich, yogurt, fruit cup, water
Snack- Granola bar
Dinner- Salmon, brown rice, salad, milk

Day 3:
Breakfast- Bagel with cream cheese, apple juice
Snack- Nut trail mix with some M&M's
Lunch- Ham sandwich on whole grain bread, water, apple
Snack- Apple with peanut butter, 1 glass of water
Dinner- Chicken breast, mashed potatoes, salad, Milk

Dessert- two Chocolate chip cookies :D

*Do not worry you can always have a LITTLE treat after!!! Never deprive yourself of not having a small treat because that's not good for your health. Do not go overboard on the sweets though, thinking that it's okay to have more than what you know is okay.

Vitamins and Minerals

Vitamins and minerals are found in many foods. Vitamins and minerals help your body to grow and develop. You can find many vitamins and minerals in many foods. The two most important vitamins for teenage athletes are iron and calcium.

Iron:
Found in lean red meat, shrimp, cereals and bread. It carries oxygen to blood and makes up an important part of hemoglobin. As well as increase the body's resistance to disease and stress.

Calcium:
Found in dairy products and some dark green vegetables. It helps build bones and keeps them strong. As well as preventing hypertension and colon cancer. It is also essential for every major body function.

Vitamin D is found in dairy products such as milk and yogurt. This vitamin helps your bones.

Vitamin A is found in carrots, to help you see better.

Vitamin C is found in oranges. This vitamin helps your body to heal when you get an injury.

Green vegetables contain vitamin B, which makes proteins and energy.



There are many vitamins and minerals in foods, so it's good to eat a variety.





http://kidshealth.org/kid/stay_healthy/food/vitamin.html

Proteins

Proteins are very important to our body because most of the things in our body need proteins. Without proteins our body would not function properly. Proteins helps growth, build/repair muscles, strengthens your body's immunity, makes hormones and enzymes, and is also a energy source, which is why it is very important for teenage athletes. We need our proteins to grow up fit and healthy! The recommended consumption of proteins is 10%-35%. We can take in proteins from meat, fish, milk, cheese, nuts, vegetables, and other foods.

http://www.mckinley.illinois.edu/Handouts/macronutrients.htm
http://www.bcm.edu/cnrc/consumer/archives/percentDV.htm

Fats, fats, fats!!!

Fats also known as lipids, are THOUGHT to be unhealthy. They are actually important to our health because it's a source of energy. Not only is fat a source of energy but it also insulates our body and helps protect our bones, muscles, and organs. It is recommended that 20%-35% of our diet is fats. But if you take in too much fats you could end up having, heart disease, high blood pressure, or diabetes. By eating the good fats you can lower your LDL (bad cholesterol). Trans fat is horrible for your health because it lowers HDL (good cholesterol).

http://www.ext.colostate.edu/pubs/foodnut/09362.html
http://www.mckinley.illinois.edu/Handouts/macronutrients.htm

The Importance of Water

Water is probably the most important thing for an athlete. It's just as important to game power as food. During active activity you sweat, therefore increasing the possibility to become overheated and worn out. Experts recommend that athletes drink before and after exercise as well as every 15-20 minutes while exercising. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're competing.

**Avoid drinking carbonated drinks/juice because they can give you a stomachache while performing!



http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#