As a teen, you have specific nutrition needs. Below
is a list of nutrition tips to help you make good choices.
Bones
Your bones are developing more now than at any other time in your
life. Bone strength is determined by adequate calcium, Vitamin
D, and physical activity. You need 3-4 servings daily of high
calcium foods to get your required 1,300 mg of calcium. One 8
oz cup of milk, yogurt, fortified soy milk, or calcium fortified
orange juice equals one serving.
Caffeine
Caffeine is a mildly addictive drug in colas, Mt. Dew, Sunkist
Orange, Barq's Rootbeer, coffee, and tea. If you drink these items,
pay attention to how much and be aware of your body's response.
Have you been too hyper? Unable to sleep? Irritable? Anxious?
Don't get hooked on caffeine without realizing it. Caffeinated
drinks dehydrate the body; if you then drink more caffeinated
drinks for your thirst, you lack the water balance your body needs
for clear thinking, muscle function, and cleansing of waste products.
Pop
Also called liquid candy, pop packs an automatic three strikes
against you:
Acid + sugar attacks enamel on teeth and causes
tooth decay
Pop replaces healthier drinks, such as milk,
which you need for calcium
Pop contains almost 1 teaspoon of sugar per
ounce (17 teaspoons in a 20 oz pop). Sugar is a source of empty
calories that can use up vitamins and minerals in your body
if taken in large amounts. It also adds extra calories without
making you feel full, so you eat more which may just lead to
extra fat stores.
Muscle
True or false? If you want to build muscle, you should double
your protein intake.
False. Protein builds
muscle, but excess amounts do not build more muscle. Most people
in America are not protein deficient. Exercising muscles to build
strength, flexibility, and endurance is the key. Adequate water
intake (8 cups a day plus more if heavy sweating) is very important
for optimal muscle performance.
Fiber
Fiber keeps your intestinal walls and their contents healthy.
Fiber is the part of food you do not digest, so it passes through
your intestines. How many grams of fiber do you need each day?
Add your age plus five, up to 25 grams a day. Foods high in fiber
include fruits, vegetables, legumes, and whole grains, such as
oatmeal, graham crackers, higher fiber cereals, whole wheat bread,
and whole grain crackers.
Supplements
More is not better when it comes to vitamins and minerals. Overdoing
some nutrients can crowd out others. Taking vitamin and mineral
supplements to ensure meeting the 100% Recommended Daily Intake
is fine, but supplements cannot replace a healthy diet of varied
foods. Many healthy substances in foods are not contained in supplements.
So, still pay attention to your food choices.
Phytochemicals
Phytochemicals are natural substances found only in plants. Hundreds
of thousands have been identified. As plants grow, their phytochemicals
fight off bacteria, virus, and fungus. When we eat plants (fruits,
veggies, whole grains, nuts, seeds, legumes) they help protect
our bodies as well, including keeping our blood vessels healthier
and lowering our risk of cancer.
Body Size
Accept your genetic body build instead of trying to make your
body into a shape that's unrealistic for you. Aim for healthy
living instead of only focusing on weight. Be physically active
for 30-60 minutes most days of the week and use the food guide
pyramid to judge your food choices. Explore your emotional, social,
mental, and spiritual health as well. Seek help if needed. Don't
go too long between meals to avoid becoming over-hungry. Aim for
eating enough to feel just satisfied instead of full. Drink eight
cups of water daily. If you eat many foods that are high in sugar
and/or fat, try to decrease those amounts; substitute with more
fruits, vegetables, and whole grains.
Obesity Epidemic
As a culture, we have an excess energy crisis. Often we eat more
food and get less exercise than we need. Inactive people (all
ages) with lots of extra fat stores more often end up with diabetes,
high blood pressure, cancer, heart disease, and stroke. Today,
50% of adults and 25% of youth are overweight, and these numbers
have skyrocketed. Super-sizing, food advertising, screen time
(TV, movies, computers, electronic games), and car travel all
contribute. It takes a committed effort to maintain a healthy
lifestyle, but people feel much better when they do.
Breakfast
Tests show students perform better mentally and physically when
they eat breakfast! Give it a try for one week and see if you
feel a difference. Grab-n-go breakfast items include: a fruit
smoothie made the night before, trail mix, yogurt, cheese stick
and crackers, bread, fruit, peanut butter sandwich, and leftovers.
Iron
Teenage girls must be sure get enough iron (to replace what you
lose each month). Include meats, fortified breakfast cereals,
and dried fruits in your diet. Eat foods high in vitamin C at
the same time and you'll improve iron absorption. Folic acid is
also important, and is found in oranges, whole grains, dark green
leafy vegetables, nuts, legumes, and fortified cereals.
Be Bold
Be adventurous and attentive when trying new foods. Aim for foods
that not only taste good, but give your body good fuel to run
on, too! Your skin, hair, moods, and energy level can be greatly
affected by your nutrition.
If you are a Munson Healthcare patient and have a compliment,
concern, or complaint, please contact one of our Patient
Liaisons.
