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Specific foods to eat and to avoid and why

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Specific foods to eat and to avoid and why

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Some specific teenagers should eat are:

Milk, cheese, yogurt, tofu and nuts – These are good sources of calcium, which is needed for healthy bones and teeth

Meat (particularly red meat), fish, pulses, green vegetables and cereals with added vitamins – These are sources of iron, which is needed for healthy blood

At least two portions of fish a week- Fish is a good source of protein, vitamins and minerals and is low in saturated fat. Oily fish are also a rich source of omega 3 fatty acids. Boys can have up to four portions of oily fish a week, but girls should avoid having more than two portions of oily fish a week

Citrus fruit (such as oranges and lemons), tomatoes and potatoes – these are all good sources of vitamin C, which is essential for health and may help the body absorb iron, so it's a good idea to have fruit juice with an iron-rich meal

Foods to avoid:

Pop is sweetened with high fructose corn syrup and contain phosphoric acid, which may lead to bone loss. The average soda may contain up to 10 teaspoons of sugar per 12-ounce can. It can also increase the chances of obesity, a heart stack and stroke

Fast food hamburgers contain very large amounts of calories. For example, a Quarter Pounder BLT contains 740 calories and 1480 milligrams of sodium. A quarter pounder with cheese contains 540 calories, 40 grams of fat and 1330 milligrams of sodium without the fries or drink

French fries they're a source of saturated fats and sodium overload. A medium order of fries from Burger King contains 22 percent of the recommended daily value of sodium and 26 percent of the daily recommended maximum intake of saturated fat

Some chips contain up to 29 fat oil from vegetable oil. All this fat creates a response in the brain that makes teens crave more fat. Some chips also have an ingredient list full of chemicals and other unknown substances

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Food preparation techniques to maximize nutrient value 

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Food preparation techniques to maximize nutrient value 

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Microwaving: Microwaves cook food by heating it from the inside out. Microwave cooking can sometimes cause food to dry out, or keep things moist. Regardless, the way that microwaves cook food , there is no need to add extra oils which isbgood. You can microwave just about anything, from veggies and rice to meat and eggs

Steaming: Steaming anything from fresh veggies to fish fallows them to cook in their own juices and retain all their natural juices and there’s no need for anything to be added to change the moisture

Avoiding processed foods: These are likely to contain added salt, sugar and fats. Consuming these foods increases your intake of salt, sugar, and fats

Using herbs and spices: Adds flavour to food and gives it a better taste

Fruits and vegetables:  Eat fruits and vegetables raw whenever possible in salads and smoothies or as whole fruits and vegetables

Cooking foods in water for a short time: This technique preserves water souble vitamins ( B’s and C)

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Key nutrients required for teens and why they are important for well-being and disease prevention

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Key nutrients required for teens and why they are important for well-being and disease prevention

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Protein: Protein is very important because it helps to build, repair and maintain the tissues in the body. In order for the body to grow and maintain muscle strength, it is very important to consume proteins. Eating a good amount of protein will prevent heart disease, lower cholesterol and help maintain weight.

Carbohydrates: These are a very important source of energy for teenagers. Simple carbohydrates are the ones that are naturally available in fruits, vegetables, milk, and milk products and are a good source of energy. Complex carbohydrates are also a good source of fiber and continuously provide energy. Teens should eat more of complex carbohydrates and less of simple carbohydrates. Eating the right about of carbs can prevent things like cancer, obesity and cardiovascular diseases.

Calories: Average teenage boys who aren’t active requires 2200 calories. An average teenage girl who is not active needs 1600 calories. while an active teenager requires 2800 calories. If teenagers are hyperactive and involved in many physical activities then the calorie intake should definitely be more. Calories can be acquired from eating whole grains, vegetables, fruits, low fat dairy products and lean meat. Eating the right amount of calories will prevent diabetes, gallstones and cancer.

Iron: Iron is responsible for oxygen supply to muscles, proper brain functioning and developing immune system for fighting diseases. A teenage boy requires 12 mg of iron, but a teenage girl requires at least 15 mg iron to make up for menstrual losses. Foods like green leafy vegetables, whole grain, meat, nuts, etc, are enriched with iron. Eating the right amount of iron will prevent Anmeia, a loss of iron in the blood.

Calcium: Calcium is used in our nervous system, muscles, heart, and bones. Our bones store calcium in addition to providing support for our bodies. Teenagers should get 1200 mg of calcium from the food he/she consumes every day. Calcium rich foods like dairy products, cereals, leafy vegetables, etc. should be included in a teens diet. Eating the right amount of calcium will prevent osteoporosis, a disease caused by calcium deficiency.

Vitamins and minerals: These can increase teen’s immunity and protect them from various health conditions like anemia, night blindness, weakness and so on. Thoug teens can get most of the required vitamin and mineral from foods, the doctor may sometimes also suggest some vital supplements for them. The right amount of vitamins and minerals will prevent things like scurvy, rickets, beriberi, and pellagra.

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Adopting food production habits that are more environmentally sustainable, more ethical to animals, and safer for human consumption 

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Adopting food production habits that are more environmentally sustainable, more ethical to animals, and safer for human consumption 

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Environmentallly sustainable: Reusing things can help put the planet and prevent things like plastic bags from ending up in landfills or oceans. Plastic bags don’t biodegrade, but exposure to light can degrade them enough to release toxic polymer particles into the air. Bird, turtles and other sea creatures die from ingesting disordered plastic or trash debris. Buying products with minimal packaging is good because excess packaging is often made of unsustainable materials and contributes to waste in landfills. Looking for a selection of local and organic foods as well as store practices that limit waste will also help the environment.

More ethical to animals: Good animal care practices help to maintain the food supply, contribute to food safety, and protect the ecosystem. Beneficial practices include: Preventing and treating disease and injury, preventing pain and distress, providing diets and living conditions that are suited to the needs and nature of the animals. For people who don’t want to give up on eating animal products, making sure products from animal raised factory farms is wise. Animals raised on such farms often still suffer painful acts done to them. Consuming, meat, dairy and eggs is fine but they should be from the least cruel farms as possible. Visiting a farm where you can meet the producers and learn about their operations and how they run things. Reducing the overall consumption of animal products well help the animals as overtime it may lead to extinction.

Safer for human consumption: When making food choices it’s important to know what you need and what is safe to consume. In these recent years it has been claimed that there are not a lot of safe foods to eat because they have chemicals or are not naturally grown. Foods like dark leafy greens, cooked beans, avocado, berries, whole grains, meats and fish are all healthy and should be consumed. Looking on the package, asking questions or researching about certain food should help gain knowledge to know of their safe to eat or not.

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Having the amount and type of food recommended and following the tips in Canada’s food guide will help:

1. Meet needs for vitamins, minerals and other nutrients

2. Reduce risk of obesity, type 2 diabetes, heart disease and certain types of cancer and osteoporosis

3. Contribute to your overall health and vitality

Female teenagers aged 14-18 should be having:

7 servings of vegetables and fruit
6 servings of grain products
3-4 servings of milk and alternatives
2 servings of meat and alternatives

Male teenagers aged 14-18 should be having:
8 servings of vegetables and fruit
7 servings of grain products
3-4 servings of milk and alternatives
3 servings of meat and alternatives

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1. Omega-9’s Is a trend because it regulates blood sugar levels and promotes healthy weight. It’s commmonly in cooking oil.

2. Plant based products are a trend because they provide health benefits such as better digestion and a stronger immune system. It’s commonly found in juice or infused drinks.

3. Stevia is a sweetener of choice for people wanting to cut down on sugar and calories. It’s commonly found in beverages, baking mixes and condiments.

4. Cottage cheese was used for dieters because it was plain and lumpy. Now it’s a trend because it’s a great source of protein and can help you feel full longer. This is commonly found in sandwiches or yogurt.

5. Chicory root fiber is healthy bacteria that is entered into the digestive tract and provides fuel to help good bacteria thrive in. This is commonly found in nutrition bars, smoothies and oatmeal.