Bibliography

http://www.goodcarbs.org/#what_are_bad_carbs
http://www.goodcarbs.org/#what_are_good_carbs
http://www.weightlossforall.com/protein_content_from_good_source.htm
http://www.healthcastle.com/goodfats-badfats.shtml

Introduction

Active teens are teenagers that do constant physical activity but not necessarily sports. It is important for active teens to stay healthy so that they can perform to their best ability. Carbohydrates are the main source of energy. There are different types of carbohydrates and some are better than others. This energy is used to help athletes perform at a higher level with out feeling fatigue. Proteins work well with athletes building them muscles, and every body requires some good fat everyday. Iron is needed to give the body oxygen for the body's blood circulation. Calcium is needed to make bones stronger. In the teen years, we take in most of the calcium that our bodies receive. Also included in this is a 3-day meal, recommended foods, and information on macro and micronutrients. Enjoy!

Micro-Nutrients

Calcium- Active teens require 1200-1500 mg of calcium a day for active teens ages 9-18. It is important that lots of calcium is consumed in the teen years because most of the calcium is absorbed into your bones. This is especially important for girls because this could help prevent osteoporosis or the thinning of bone tissue and bone density. Many adults now deal with osteoporosis from the lack of calcium before.

Iron- Active teen girls should have about 15mg of iron a day and active guys should have about 12mg of iron a day. Iron is important because it is needed to help red blood cells transport oxygen to different parts of the body. If you do not get the required amount of iron then you could develop iron deficiency anemia, which means that your blood contains low levels of oxygen. However, too much iron is also dangerous and is called Haemochromatosis, which can lead to liver and heart damage.

Recomended Foods

Protein, Carbohydrates, and fats all have good and bad products. Good protein foods are eggs, milk, tofu, roast beef, roast chicken, fish, cheese, and peanut butter. Some bad high in protein foods are bacon, ham, meat paste, and sausages. Good Carbohydrates are foods like whole vegetables, whole fruits, beans, legumes, nuts, seeds, and whole grain. Bad Carbohydrates are a lot of baked goods, white bread, pastas, snack foods, candies, and non-diet soft drinks. Good Fats are Nuts, avocado, olive oil, salmon, and fish oil. Bad Fats are coconut oil, palm oil, palm kernel oil, and packaged foods.

Macro Nutrients

Protein- Active teens require protein but they usually get enough from their regular diet. In fact too much protein can cause problems like dehydration, calcium loss, and kidney problems. Good proteins are such as fish, lean meats, eggs and peanut butter.

Carbohydrates- Carbohydrates are the main source of fuel. However not all carbohydrates are good for you. Food like fruits, vegetables, and whole grain products are healthy because they contain vitamins, fiber, and other important nutrients. However unhealthy carbohydrates like sugar is not healthy because they have no nutrients and are "empty calories".

Fats- Like carbohydrates, there are both good and bad fats. Good fats can be found in vegetable oil and are vital in the diet. However, saturated fats are bad and can clog arteries that can lead to things like heart disease.

Calorie Intake

A teen athlete usually requires more calories in order to fuel both their growth and sport requirement. Therefore, their calorie intake may vary from about 2000-5000 calories depending on how active they are. On average active teenage boys require 2800 calories, while active girls require 2200 calories. This means that they should eat in the middle range of the suggested servings. If active athletes don't consume enough calories, then their muscles could break down to be used for fuel for the body.

For example if the serving range is 2-4 then you should have 3.

They should have 9-11 serving of grain (bread, rice, pasta, etc..)

4-5 servings of vegetables

3-4 servings of fruit

3 servings of dairy (milk, yogurt, cheese)

2-3 servings of meat or beef

Meal Plan

Day 1-
Breakfast: 1 Egg White, Orange Juice, and Whole Grain Toast
Lunch: Tuna and Tomato Sandwich, Salad, Fruit
Snack: Celery with light Laughing Cow Cheese
Dinner: Broiled Chicken, Peas and carrots

Day 2-
Breakfast: Multi Grain Cereal with low-fat milk, Yogurt and blueberries
Lunch: Egg Salad sandwich with light mayonnaise, and carrots
Snacks: Whole-wheat crackers with low fat cheese and turkey slices
Dinner: Meatballs made with lean turkey, small side salad

Day 3-
Breakfast: Plain oatmeal seasoned with honey, with raisins
Lunch: Chicken Caesar Salad with fat-free Caesar dressing
Snack: Hummus with raw veggies
Dinner: Pan Roasted Salmon with steamed asparagus