Bibliography

Works Cited

Burke, JD. "What Are Micronutrients?" Helium. Helium, 22 Sept. 2008. Web. 07 May 2013. <http://www.helium.com/items/1189351-micronutrients>.

Giman, Wendy. "30 Healthy Picks." Self Content. Condé Nast, 2012. Web. 07 May 2013. <http://www.self.com/fooddiet/2009/06/30-healthy-snacks>.

Livestrong. "How Micronutrients Affect Your Health." LIVESTRONG.COM. N.p., n.d. Web. 07 May 2013. <http://www.livestrong.com/article/533720-how-micronutrients-affect-your-health/>.

MNT. "What Is Calcium? Why Do I Need Calcium?" MNT. MediLexion, 2012. Web. 1 May 2013. <http://www.medicalnewstoday.com/articles/248958.php>.

US National Library of. "Fat Cell Numbers in Teen Years Linger for a Lifetime - National Institutes of Health (NIH)." U.S National Library of Medicine. U.S. National Library of Medicine, n.d. Web. 07 May 2013. <http://www.nih.gov/researchmatters/may2008/05122008fat.htm>.

WebMD. "Foods, Antioxidants, Vitamins, & Supplements for Immune System Health." WebMD. WebMD, 2012. Web. 07 May 2013. <http://www.webmd.com/food-recipes/antioxidants-your-immune-system-super-foods-optimal-health>.

Macronutrients

The three categories of Macronutrients, or the nutrients that should make up the majority of a teen's diet are: carbs, proteins, and fats. Each Macronutrient plays an important role in the body composition of a teen, and it is important that teens get an adequate amount of each category from healthy foods.

The first Macronutrient, carbs, comes from the carbohydrate category of macromolecules which is made up of starches. Carbs are important because the provide immediate, short-term energy, which is needed for daily tasks and also more strenuous activities like running/swimming for example. Without carbs, the body would not be getting sufficient energy from other foods to power itself. The recommended percentage that carbs have in the diet makeup of a teen is 45-65%, therefore being the majority and biggest role in providing nutrients to the body. However, it is essential the the carbohydrates that a teenager gets comes from healthy sources, called healthy carbs. These healthy carbs can be found in whole grains and also many fruits and veggies.

Daily Caloric Intake

The daily number of calories that a teen should get differs because of many different factors such as: age, gender, height/weight, activity level, and genetics. An 6'0" extremely active male football and basketball player for example, needs a lot more calories per day to fuel his daily activities than the average 5'0"girl. Therefore, the recommonded daily caloric intake range is 1,600-2,400 calories.

Scientists and nutritionists say that the average teen girl aged 14-18 needs close to 2,000 calories per day. The average teen boy needs closer to 2,200 calories per day. And some extremely active boys might need even up to 3,000 calories per day.

These numbers are greater than the recommended daily caloric intake for adults because during adolescence/teen years, teens often need more calories per day because of growing bodies and high activity/fitness level.

Links:

http://www.livestrong.com/article/533720-how-micronutrients-affect-your-health/

http://www.helium.com/items/1189351-micronutrients

Why Is In Important For Teens To Eat Healthy?

By Jacob Frankel and Tiger Tam

Eating healthy is important for all ages, but eating a healthy diet and still getting all the nutrients necessary for a teens body is especially important.

There are many reasons for why teen diet is important. For one, the average teen has a much higher activity level than small kids or adults. In high school, teens are involved in many different extra curricular outside activities such as sports or dance. Therefore, teens must get fuel from healthy meals and snacks coming from healthy carbs, proteins, and fats. It is important for teens to maintain a high fitness level as well so that unhealthy habits aren't formed that carry over to adult years. Researchers have found that the number of fat cells you have during adolescence will stay with the body forever, even until adulthood. Also, the number of fat cells climbs rapidly during teen years.

In addition, teenagers are growing so it is important to get necessary nutrients to support this process like calcium for bone development, and protein for muscle development. Also, kids are in school and unhealthy eating habits can decrease how well able you are to concentrate.

How you eat as a teen can effect the rest of your life--eating habits picked up now will hang on for a while and this is a very important stage in brain and body development.

Links:

http://www.nih.gov/researchmatters/may2008/05122008fat.htm

http://www.whfoods.com  

Foods To Avoid

By Jacob Frankel

Making good nutritional choices isn't just about eating good foods, it's about avoiding the bad ones. A day of good eating can be undone by one stupid choice. Let's take a look at the most harmfull foods, that should be avoided at all costs.

Foods with lots of trans fats (aka hydrogenated oil)
Trans fats are the worst of the worst, raising bad cholesterol levels while at the same time lowering good cholesterol levels. They're mostly used in processed foods, to improve shelf life and give a good fatty taste without seeming like actual fat. Trans fats raise the risk of heart disease. Foods high in trans fats include:

• Instant noodles (Saimin etc.)
• Packaged snacks (chips, crackers, etc.)
• Pre-made frozen microwavable dinners
• Cakes (batter and frosting)

High sodium foods

Sodium is a fancy name for salt, and too much of it increases blood pressure, which leads to an increased risk for heart disease. What are some high sodium foods?

• Chips
• Instant soups, bouillon cubes, and broth 
• Cheese
• Cured meats (pepperoni, sausage, salami, etc.)
• Salt (duh)
• Salad dressings ans sauces

Bad carbs

Bad carbs are carbohydrates that are processed so much, the good is taken out of them. Things like fiber and vital nutrients are gone, leaving something that will burn to supply a quick burst of energy, but nothing long-term. Bad carbs include:

• White rice and bread (they're white because they're stripped of fiber and nutrients)
• Sugar

Links:

http://lowfatcooking.about.com/od/lowfatbasics/a/fats1004.htm

http://www.webmd.com/diet/features/trans-fats-science-and-risks

http://www.nhlbi.nih.gov/health/health-topics/topics/hbp/

http://www.webmd.com/food-recipes/features/carbohydrates

3-Day Meal Plan

By Tiger Tam 

Here is an example of a healthy 3-Day Meal Plan for the average teen:

Day 1

Breakfast:
-1-2 eggs
-1 slice of whole wheat toast
-1 cup of skim milk

Lunch:
-Mixed salad possibly including: lettuce, tomatoes, spinach, apple, red cabbage, bell peppers, avacado
-Squeezed lemon dressing

Snacks:
-Carrots and celery sticks
-3-4 large Strawberries

Dinner:
-Lean chicken breast
-1 scoop of brown rice
-Green beans
-1-2 cups milk

Day 2:
Breakfast:
-1-2 cups whole grain Cheerios or other whole grain cereal
-1 cup skim milk
-1 sliced banana

Lunch:
-Tuna sandwich with:
1 can tuna in water
Lettuce
Tomato
Dash of salt and pepper
Onion
-1 apple
-Water

Snack:
-13-20 almonds
-Non-fat Greek yogurt cup

Dinner:
-Steamed salmon with ginger and green onions

-1 scoop brown rice
-1-2 cups skim milk or iced water

Day 3:
Breakfast:
-Half a papaya with 1 scoop cottage cheese

Lunch:
-2 fish tacos with:
1 corn tortilla
2 strips lean panko-baked fish
Cabbage
Tomato
1-2 tablespoons shredded cheddar cheese

 Snack:
-1/2 cup pumpkin seeds in shells

Dinner:
-1 baked potato with greek yogurt
-1 bowl reduced fat tomato soup

Dessert:
-1-2 Tangerines/clementines

Links
http://www.self.com/fooddiet/2009/06/30-healthy-snacks

Micronutrients

By Tiger Tam

Micronutrients are the nutrients that your body needs in smaller amounts in comparison to Macronutrients. These are the important vitamins and minerals that play significant roles in the body especially for teens. Vitamins are made up of organic substances from animals and plants. Minerals are made up of inorganic substances in the soil or water that the plants absorb. Because teenager years are the years where the body is growing and developing, it's important that teens especially get enough of the important vitamins and minerals at a younger age so that the developmental process can be successful.

For example, calcium is a necessary mineral in the human body that strengthens bones and bone structure. Adolescence/teen years are the time where bones are growing, so calcium is especially important for youth. Medical News Today shows that the recommended calcium intake is highest for people aged 9-18 (1300mg per day). Also, calcium only strengthens bone until about the age of 20, so it's important to eat calcium rich foods as a teen. Calcium rich foods include many dairy products such as milk, cheese, yogurt, nuts (i.e. pistachio, almonds).

Other major Micronutrients include fiber and antioxidants such as Vitamin A, C, and E. Fiber is important because it helps food move more efficiently through the body, therefore preventing heart disease and clotted arteries. Antioxidants are also important for similar reasons including protection against cancer and other diseases because they repair cell damage in the body. Vitamins like A, C, and E also help strengthen the immune system. To get fiber and antioxidants, fruits and vegetables are the best source. The brighten the color of the fruit/vegetable, the higher the concentration on vitamins and minerals.

Links:

http://www.medicalnewstoday.com/articles/248958.php

http://www.webmd.com/food-recipes/antioxidants-your-immune-system-super-foods-optimal-health

http://www.livestrong.com/article/533720-how-micronutrients-affect-your-health/