Tuesday, January 14, 2014
Takeaway
There is no one way to be healthy. In order to maintain and healthy diet and lifestyle, it is important to consider all of the factors that we discussed here. In addition, being healthy is not just a reflection of what you eat. Exercising is also important in staying healthy and balancing your exercise schedule with your dietary habits is extremely important.
Monday, January 13, 2014
Do I need any supplements to maintain my health?
As an adolescent, no supplements are required if your diet is balanced and nutritious. An adequate diet is one that supports growth of adolescents while maintaining a healthy weight.
What are some of the things to avoid in a healthy and nutritious diet?
It is recommended that we cut down processed foods and avoid sugary drinks to limit intake of sugar, which can be bad in many ways including our mood. Similarly, too much salt is bad for blood pressure – we can limit salt intake by cutting down our intake of salty snacks, as well as processed and frozen food. The recommendation for daily intake for sugar is 3 tsps a day, and for salt; 1 tsp/day.
What are some tips for a healthy, nutritious diet?
Starting the day with a good breakfast, eating home-cooked meals that are balanced, and having meals at regular times are excellent ideas to ensure healthy nutrition. Drinking plenty of water a day is also part of a healthy diet. Fruits and vegetables, snacks made from whole grain make great snacks.
How does one include protein in his or her diet?
Proteins come from meat or meat substitutes. We need 3-5 servings of meat/meat substitutes a day for a healthy diet. 1 egg, ½ a cup of cottage cheese or ricotta cheese, ¾ - 1 cup of cooked beans or legumes, 1 oz of low-fat cheese, 2-3 oz of meat, fish, or poultry, or 2-3 tbsps of peanut butter are examples of a serving of meat/meat substitutes.
What’s the scoop on milk and yogurt?
We need to consume milk and milk products like yogurt and cheese because they are good sources of calcium and Vitamin D, which are essential for good strong bones. If we do not consume adequate calcium and Vitamin D then we are very likely to develop a condition known as osteoporosis later on in life, which can result is crippling fractures. For good bone health, we need 4-5 servings of milk and milk products a day. Examples of 1 serving size are 1 cup of low-fat milk or yogurt, 1 oz of low-fat cheese, or ½ a cup of cottage cheese.
Let’s talk about the amount of vegetables and fruits in a healthy diet
Adolescents need at least 2-3 servings of fruits and 2-3 servings of vegetables a day. 1 serving of fruits could come from ½ a cup of canned fruits or fruit juice, 1 apple or orange or peach or pear, 15-20 grapes, or 1½ cups of fresh berries. Examples of a serving of vegetables include 1 cup of raw vegetables or ½ a cup of cooked vegetables, 2 cups of salad greens, 1 cup of vegetable juice or tomato juice.
What are the best sources of Vitamin C for adolescents?
Citrus fruits (e.g., oranges), citrus juice, tomatoes, potatoes, and green peppers are great sources of Vitamin C. At least 1 serving of these will provide an adequate intake of Vitamin C for adolescents.
How many calories, carbs, protein, and fat should a healthy diet for an adolescent have?
Adolescents 12-14 years of age are expected to consume ~45-55 calories and at least 1 gm of protein for each kilogram of body weight while those who are 15-18 years old are expected to consume ~40-45 calories and at least 0.9 gm of protein per kilogram of body weight per day. 30% of calories should come from fats and the rest from carbs. For example, a 15 year-old who weighs 150 lbs should consume ~2750 calories/day, with ~85 gms of protein, ~400 gm of carbs and ~90 gms of fat.
Friday, January 10, 2014
How Many Calories Should I Eat A Day?
The average amount of calories a person should intake per day varies from person-to-person based on several factors. The main factors are:
- Age
- Size
- Height
- Sex
- Lifestyle
- Overall general health
With these factors in consideration, you are likely not going to find a person with the same healthy calorie count as yourself. Here is a study of the general calorie consumption around the world in 1995:
Sources:
http://www.medicalnewstoday.com/articles/245588.php
http://upload.wikimedia.org/wikipedia/commons/5/5a/Food_consumption.gif
Remember to Hydrate!
While hydration is important to maintain throughout the day, it is essential to maintain during sports practices to prevent the consequences of dehydration (i.e.: Light-headedness, dizzy spells, nausea, etc.).
Tips to stay hydrated:
- Bring a WATER bottle (although gatorade helps maintain electrolyte balance, it does not quench your thirst like water does).
- Drink water 30 minutes before practice
- Once at practice, you should take water breaks every 15-20 minutes to maintain hydration
Sources:
http://www.safekids.org/tip/sports-safety-tips
http://healthyliving.azcentral.com/benefits-drinking-gatorade-16510.html
http://www.healthykids.nsw.gov.au/downloads/header/header_SoccerBoyDrinkingWater_00cb_header.jpg
Sports Practice
Make sure to eat a balanced meal throughout the day. Don't just load up on carbs and think you'll be okay for sports practice or completely avoid them because you're terrified of how much weight they'll make you gain. Each category of foods is important to ingest because they help your body continue to function in the proper manner. However, when eating unhealthy foods, one should be sure to eat them in moderation.
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