Introduction to a Healthy Diet

Healthy eating is the simplest thing a teenager can do in order to benefit themselves physically and mentally. Eating healthy contributes to a lot of factors. One of these elements your body weight. Smart choices contribute to a healthy body weight/mass. Another main result in healthy eating is the extra energy you gain so that you are able to do other physical activities such as a variety of sports. Being able to do more physical activities causes you to become more fit, thus reducing your risk for different health risks.
Teenager years are a person's stage in life in which you have the advantage of developing easier than you ever will. Eating healthy will help you reach your full physical potential, and will help you and your body adjust to the different growing and developing stages throughout your teenage years.

Examples of Healthy Foods are shown on MyPyramid



The recommended majority of your diet should be apart of the Grains family. This family is divided into two groups called the Whole Grains and Refined Grains.
A few examples of whole grains include -
- Whole wheat flour
- Oatmeal
- Brown Rice
- Whole Rye
- Whole wheat crackers
- Whole wheat bread
- Wild Rice

A few examples of the Refined Grains family include -
- White flour
- White Rice
- White Bread
- Noodles
- Cornbread
- Flour Tortillas

*Refined Grains aren't suggested

The difference between these two Grains is Whole Grains contain grain kernel, while the foods in Refined Grains are milled, which means that they have been through a process that removes many of the natural vitamins and replaces it with a finer texture and shelf life.




Another one of the main categories on the pyramid include Milk.

Foods that maintain their high calcium level are included in this category while dairy such as ice cream are excluded.




Vegetables are another main food group on the food pyramid.

All vegetables that are cooked, raw, fresh, frozen, dried, canned, cut-up, or mashed are included in this category. In this food group, there are 5 sub-categories -

Dark Green Vegetables -
- Broccoli
- Spinach
- Watercress
- etc.

Dry Beans and Peas -
- Black-eyed peas
- Soy beans
- Tofu
- Kidney Beans
- etc.

Orange vegetables -
- Carrot
- Pumpkin
- Butternut Squash
- Sweet Potatoes
- etc.

Starchy Vegetables -
- Corn
- Green Peas
- Lima Beans
- Potatoes
- etc.

Other -
- Brussels Sprouts
- Celery
- Cucumbers
- Mushrooms
- Tomatoes
- Onions
- etc.




Another important food group is Fruits.

Fruits that are included in this group can be in any state, as long as the vitamins and nutrients within the natural fruit are still included.

An example of some common fruits are -
- Apple
- Banana
- Strawberry
- Blueberry
- Cherry
- Grapes
- Mango
- Watermelon
- Peach
- Pear
- Papaya
- Pineapple
- Raisins
- etc.




Another food group would be Meat and Beans.
Foods that are made from meat, poutlry, fish, dry beams, eggs, nuts, seeds, and seeds are included in this group.
A few examples of meat would include -
- Beef
- Ham
- Pork
- Lamb
- Tuna
- Salmon
- Chicken
- Turkey
- Tofu
- Almonds
- Peanuts
- Peanut Butter
- Etc.


Occasionally, you should eat some amount of Oil.
This includes butter, stick margarine, etc.

Macronutrients

A macronutrient is the nutrients your body uses in large amounts. For example, proteins, carbohydrates, and fats. They are essential for keeping a healthy body.

Macronutrients help with mostly growth and metabolism of your body. They provide the nutrients for your body that gives you energy and calories.
It's divided into 3 groups:
- proteins
- carbohydrates
- fats

Proteins:
Protein gives you muscle growth which gives lean tissue.

Carbohydrates:
Carbohydrates provides sugar which allows quick energy. These macronutrients should be limited or you will gain excess body fat. You should take 40%-50% unprocessed foods that are rich in carbs, which gives you the required amount for your body.

Fat:
Fats aren't harmful macronutrients as you may think. You actually need certain quantities of fat to survive. Monosaturated fats (nuts, seeds, and olives) and polyunsaturated fats (sunflower, corn etc.) are needed.

Unhealthy Foods One Should Avoid

It is pretty much accepted that when the word healthy is tacked onto the word food, it's a good thing to eat. However, what should we think of when we see a food item that is known for being "unhealthy"?

There are no "bad foods". every single food can fit into a meal plan, if its in proportion. You can eat fast food every once in awhile but if eaten for a long period of time it can cause health problems. It can cause health problems like high blood pressure, heart disease, and obesity.
Different options for foods:
- choose broiled foods over fried (grilled chicken over fried chicken)
- choose soups that aren't cream based (chicken noodle soup over creamy tomato soup)
- choose low fat salad dressings over original full fat (low fat ranch over original ranch)
- choose smaller entrees (small sub with salad or fruit over a large sub)

Why do we eat? Because we are hungry. What do we prefer to eat? Food that tastes good. And yet, food that we love might not necessarily be food that is good for us. When we decide to eat unhealthy foods, this causes our body to have a lack of nutrients. Without nutrients, our bodies wouldn't be able to function properly. Now, more than ever before, we must be aware of the kinds of food that are unhealthy for us; unhealthy food choices can lead to obesity, disease and other health problems.

So what are unhealthy foods anyway? They are foods that provide empty calories. This means that are high in calories, but don't really contain a lot of nutritional value. They are also foods that don't have a lot of fiber. Without fiber, it would be difficult for the food within our systems to process thoroughly after it has been digested. Foods that absorb nutrients, but make you more nutritionally deficient than you were before are foods that should be avoided as well. And lastly, foods that are damaging to your body are foods one should stay away from. Foods that promote damage towards one's health are ones with a high fat content, or ones that contain hydrogenated oils. This could lead to heart disease, diabetes, obesity, and much more.

The List of Unhealthy Foods:

Canned Soup - Canned soups contain high levels of trans fat, sodium, and artificial preservatives like MSG. Typically found in your local grocery store, just one cup of this stuff usually contains 1,000 milligrams of salt; much more than the recommendation of sodium for just one meal.

Breakfast Cereals - Sugar? High fructose corn syrup? Refined grains? All those ingredients can be found in--wait for it--breakfast cereals. Breakfast cereals are full of empty calories; not very filling for a meal that's supposed to fuel you through the day. After all, breakfast is considered one of the most important meals, especially for teens.

Baked Goods - Packaged baked goods are probably some of the worst items one could eat. These foods almost always contain high amounts of trans fats, corn syrups, preservatives, and artificial flavors and colors. They usually contain more trans fat than any other food because they are both composed of and then fried by hydrogenated oils.

Processed Meats (refer to the cartoon) - You name it. Bacon, sausages, pepperoni, and even the hot dog are all a part of the category called processed meats. These meats usually contain a carcinogenic precursor known called sodium nitrite (very cancer-causing; something we should all avoid). A study at the University of Hawaii recorded that nearly 200,000 people for seven years, people who consumed the most processed meats showed a 67 percent increased risk of pancreatic cancer, compared to those who avoided these kinds of foods.

Doughnuts - Composed of refined flour, white sugar, and hydrogenated oils; they provide almost no nutrients and lack the necessary fibers a daily diet needs.

Potato Chips and French Fries - These foods contain acrylamide, a carcinogen and neurotoxin that is formed when foods are fried at a very high temperature. This chemical is known to cause several thousand cancers per year to Americans. And thats not all, they also contain trans fat; increasing the risk of heart disease, diabetes, stroke and cancer.

Soda, Soda, and did I say soda? - Soda usually contains a high amount of sugar, caffeine, artificial food colors and sulphites. The average can will contain about 150 calories alone, and when drunk on a regular basis, it can cause one to gain weight. Soda has the effect of sending your blood sugar levels soaring, then crashing, ultimately depleting your energy.

3 Day Diet Plan

Day 1:

Breakfast:

- Fruit Yogurt, low fat

- 100% Whole Wheat Bagel

Lunch:

- Club Sandwich (chicken, bacon, tomato)

- Orange Juice (100% juice)

- Caesar salad with dressing

Dinner:

- 2% Milk (reduced fat)

- Baked Chicken Breast (no skin)

- Brown rice, no fat added

- Cooked mixed vegetables

Snacks:

- Apple (raw)

Day 2:

Breakfast:

- 2% milk (reduced fat)

- Hard or soft boiled egg

- 100% whole wheat bread

- Grapes (raw)

Lunch:

- Macaroni salad with egg

- Nigiri sushi (with fish and veggies)

- Chicken rice soup

- Raw carrots

Dinner:

- 2% milk (reduced fat)

- Chicken salad (with celery, mayo)

- Brown rice, no fat added

- Spaghetti with meat sauce

Snack:

- Orange (raw)

- Strawberries (raw)

Day 3:

Breakfast:

- 2% milk (reduced fat)

- Blueberry pancakes

- Apple (raw)

Lunch:

- Roast beef sandwich

- Tomato cucumber salad, with oil & vinegar

Dinner:

- 2% milk (reduced fat)

- Grilled steak (eat lean only)

- Brown rice, no fat added

- Cooked carrots

Snack:

- Pasta salad with vegetables

- Strawberries (raw)

A person needs 2,000 calories a day on average

How To Read Food Labels