Balanced diet. Teens and diet

What is a balanced diet?

Diet is the combined total nutrients we consume on a daily basis. A balanced diet provides all the necessary nutrients, in the right quantities. It allows us to stay healthy and to perform daily activities related to our age, environment and lifestyle.

In order for a diet to be considered balanced:

• People who do not receive the necessary nutrients in the right proportions can suffer from malnutrition. Malnutrition is not only a result of eating little, but also of eating poorly.it must provide enough calories and the right amount of essential nutrients: protein, calcium, iron, other minerals and vitamins.
• animal protein should not exceed 40 % of the total amount of protein ingested.55 % of calories should come from carbohydrates, 30 % from fats, and 15  % from protein.
• we should consume more vegetable fats, nuts, and fish and less animal fat and cholesterol.
• the amount of vegetable fibre we consume must be sufficient to promote bowel movement, and the amount of water and minerals must compensate for the daily loss of these substances.

How to balance energy intake and expenditure

• Diet. The amount and type of food determines its energy contribution to the body. If the diet contains less energy than is needed, the body's own tissues will break down to supply the energy required.
  It is important to balance energy intake (calories ingested as part of our diet) and energy expenditure (the energy the body needs each day):
• Basal metabolism, or the energy consumed by the body's chemical reactions even when at rest, depends on sex (greater in men), age (decreases with age), and muscle-fat ratio (the higher the muscle-fat relationship, the higher the metabolic rate). Genetic factors may also play a part.
• Type of occupation or physical activity. The more physical exercise we do, the more muscle we develop which increases basal metabolism and energy consumption.

• If the diet contains more energy than the body needs, the excess energy is stored in the form of carbohydrates or fat.

In this second case, energy intake must be reduced to below energy expenditure. There are two ways to do this:

•  Reduce the consumption of energy-dense foods.
•  Do more physical exercise to increase energy expenditure.

TEENS AND DIET

https://www.choosemyplate.gov/ten-tips-eat-smart-and-be-active-as-you-grow

10 Tips: Eat Smart and Be Active as You Grow

Healthy Tips for Teen Girls

Young girls, ages 10 to 19, have a lot of changes going on in their bodies. Building healthier habits will help you — now as a growing teen — and later in life. Growing up means you are in charge of foods you eat and the time you spend being physically active every day.

1. Build strong bones 
   A good diet and regular physical activity can build strong bones throughout your life. Choose fat-free or low-fat milk, cheeses, and yogurt to get the vitamin D and calcium your growing bones need. Strengthen your bones three times a week doing activities such as running, gymnastics, and skating.
2. Cut back on sweets 
   Cut back on sugary drinks. Many 12-ounce cans of soda have 10 teaspoons of sugar in them. Drink water when you are thirsty. Sipping water and cutting back on cakes, candies, and sweets helps to maintain a healthy weight.
3. Power up with whole grain 
   Fuel your body with nutrient-packed whole-grain foods. Make sure that at least half your grain foods are whole grains such as brown rice, whole-wheat breads, and popcorn. 
4. Choose vegetables rich in color 
   Brighten your plate with vegetables that are red, orange, or dark green. Try acorn squash, cherry tomatoes, or sweet potatoes. Spinach and beans also provide vitamins like folate and minerals like potassium that are essential for healthy growth.
5. Check Nutrition Facts labels for iron 
   Read Nutrition Facts labels to find foods containing iron. Most protein foods like meat, poultry, eggs, and beans have iron, and so do fortified breakfast cereals and breads. 
6. Be a healthy role model 
   Encourage your friends to practice healthier habits. Share what you do to work through challenges. Keep your computer and TV time to less than 2 hours a day (unless it’s school work). 
7. Try something new 
   Keep healthy eating fun by picking out new foods you’ve never tried before like lentils, mango, quinoa, or kale. 
8. Make moving part of every event 
   Being active makes everyone feel good. Aim for 60 minutes of physical activity each day. Move your body often. Dancing, playing active games, walking to school with friends, swimming, and biking are only a few fun ways to be active. Also, try activities that target the muscles in your arms and legs. 
9. Include all food groups daily 
   Use MyPlate as your guide to include all food groups each day.
10. Everyone has different needs
    Get nutrition information based on your age, gender, height, weight, and physical activity level. Use SuperTracker to find your calorie level, choose the foods you need, and track progress toward your goals. 

https://www.choosemyplate.gov/ten-tips-choose-the-foods-you-need-to-grow

10 Tips: Choose the Foods You Need to Grow

Tips for Teen Guys

Feed your growing body by making better food choices today as a teen and as you continue to grow into your twenties. Make time to be physically active every day to help you be fit and healthy as you grow.

1. Get over the idea of magic foods
   There are no magic foods to eat for good health. Teen guys need to eat foods such as vegetables, fruits, whole grains, protein foods, and fat-free or low-fat dairy foods. Choose protein foods like unsalted nuts, beans, lean meats, and fish.
2. Always hungry? 
   Whole grains that provide fiber can give you a feeling of fullness and provide key nutrients. Choose half your grains as whole grains. Eat whole-wheat breads, pasta, and brown rice instead of white bread, rice, or other refined grains. Also, choose vegetables and fruits when you need to “fill-up.”
   
3. Keep water handy 
   Water is a better option than many other drink choices. Keep a water bottle in your backpack and at your desk to satisfy your thirst. Skip soda, fruit drinks, and energy and sports drinks. They are sugar-sweetened and have few nutrients.
   
4. Make a list of favorite foods 
   Like green apples more than red apples? Ask your family food shopper to buy quick-to-eat foods for the fridge like mini-carrots, apples, oranges, low-fat cheese slices, or yogurt. And also try dried fruit; unsalted nuts; whole-grain breads, cereal, and crackers; and popcorn.
   
5. Start cooking often 
   Get over being hungry by fixing your own snacks and meals. Learn to make vegetable omelets, bean quesadillas, or a batch of spaghetti. Prepare your own food so you can make healthier meals and snacks. Microwaving frozen pizzas doesn’t count as home cooking.
6. Skip foods that can add unwanted pounds 
   Cut back on calories by limiting fatty meats like ribs, bacon, and hot dogs. Some foods are just occasional treats like pizza, cakes, cookies, candies, and ice cream. Check out the calorie content of sugary drinks by reading the Nutrition Facts label. Many 12-ounce sodas contain 10 teaspoons of sugar.
   
7. Learn how much food you need 
   Teen guys may need more food than most adults, teen girls, and little kids. It shows how much food you need based on your age, height, weight, and activity level. It also tracks progress towards fitness goals.
   
8. Check Nutrition Facts labels 
   To grow, your body needs vitamins and minerals. Calcium and vitamin D are especially important for your growing bones. Read Nutrition Facts labels for calcium. Dairy foods provide the minerals your bones need to grow.
   
9. Strengthen your muscles 
   Work on strengthening and aerobic activities. Work out at least 10 minutes at a time to see a better you. However, you need to get at least 60 minutes of physical activity every day.
   
10. Fill your plate like MyPlate 

https://kidshealth.org/

Body Image and Self-Esteem

Do you ever wish you could change something about your body? If so, you're not alone. Lots of people feel unhappy with some part of their looks. But when you get stuck on what you don't like, it can really bring down your self-esteem.

You don't need a perfect body to have a good body image. When you like your body as it is, right now, you boost your body image. And your self-esteem too.

But what if I need to be in better shape? Some people think, "When I get in better shape, I'll like my body. But it's best to start the other way. First, accept your body. Find things to like about it. Take good care of your body. When you like your body, it's easier to treat it right.

Want to look and feel your best? Here are some tips:

Accept Your Body

• Nobody's perfect. Everybody wants to be liked and accepted just as they are. That's true for every BODY, too! See your body the way it is. Be less of a critic. Be more of a friend.
• Don't body-shame yourself. When you make harsh comments about your own body, it hurts your self-esteem. That's true whether you say it out loud or think it to yourself. It hurts just as much as if someone else said it. Be kind. Respect yourself, even if you have things to work on.
• Build a better habit. Do you have a habit of putting your body down? To break that bad habit, build a good one in its place. Tell yourself what you like instead of what you don't. Keep doing it until it is a habit.

Like Your Body

• Find things to like about your looks. Maybe you like your hair, face, or hands. What about your shape, shoulders, or legs? Your eyes or your smile? Tell yourself what you like and why. If you get stuck, think of what your good friends like about how you look. Accept those things. Know that there's lots to like about you. Let yourself feel good.
• Focus on what your body can DO. There's more to your body than your looks. When you play a sport, walk, run, dance, swim — that's your body in action. Your body is there for you when you stretch, reach, climb, or jump for joy. When you carry things, build things, or give someone a hug. Be amazed. Be thankful.
• Be aware of your body. Don't ignore your body as you go through the day. Learn to breathe slowly and calmly as you move and stretch. Learn to tell when your body needs food or rest. Enjoy the way your body feels when you walk, run, and play.

Take Care of Your Body

• Eat healthy foods. Learn what foods are good for you, and how much is the right amount. Take your time when you eat. Really taste your food. Enjoy it. Eating right helps you look your best. It gives you the energy you need. And it boosts your body image. When you treat your body right, you feel good about yourself.
• Get good sleep. Learn how much sleep you need for your age. Get to bed on time. Turn off screens hours before bedtime so you can sleep well.
• Be active every day. Your body needs to move to be strong, fit, and healthy. You can be active by playing a sport. You can run, walk, work out, do yoga, swim, or dance. Pick activities you like. Enjoy the fun you can have.
• Keep to a healthy weight. Being a healthy weight is good for you. And it helps you feel good about your body. But don't try to diet on your own. Always talk to your parent or doctor. Your doctor can suggest ways you can keep to a weight that's right for you.