• Problems in the future will come up as a result from a bad diet in younger years
• You need certain nutrients to get through the day
Thursday, April 29, 2010
How to Determine Recommended Daily Caloric Intake
1. Find current weight
- Boys: 11 calories per pound
- Girls: 10 calories per pound
• this is called your basal metabolism rate
2. Add calories based on activity level
- Moderate activity: basal metabolism rate x 0.5
- Sedentary activity: basal metabolism rate x 0.3
3. Add the basal metabolism rate to the number of extra calories based on activity level to get total recommended daily caloric intake
Example:
1. 109 x 11 (lb) = 1199
2. 1188 x .5 = 599.5
3. 1199 + 599.5 = 1798.5
- Boys: 11 calories per pound
- Girls: 10 calories per pound
• this is called your basal metabolism rate
2. Add calories based on activity level
- Moderate activity: basal metabolism rate x 0.5
- Sedentary activity: basal metabolism rate x 0.3
3. Add the basal metabolism rate to the number of extra calories based on activity level to get total recommended daily caloric intake
Example:
1. 109 x 11 (lb) = 1199
2. 1188 x .5 = 599.5
3. 1199 + 599.5 = 1798.5
Importance of Carbohydrates, Proteins and Fat
CARBOHYDRATES
• Carbohydrates are stored in the form of Glycogen
• They are your main source of energy
• 4 calories per gram
• Functions the nervous system, internal organs and muscles
Without Carbohydrates:
• You will always feel fatigued
• You won't be able to think as well
• blood will become abnormally acidic
• Muscle tissue breakdown will occur as the body finds sources of energy
Proteins
• Proteins are used by the body to build muscles and structures
• Used as a last resort for energy
• 4 calories per gram
• Suggested 0.5 - 0.7 grams per pound of body weight per day
Without Protein:
• Muscle will break down
• Structures in the body cannot be made
• Organs become unhealthy
Fats
• Fats have 9 calories per gram
• Saturate and trans fat are bad
• Provide long term energy
• Used to make cell membranes
• Regulate body temperature
• Develop parts of the brain and nervous system
Without Fats:
• Body is unable to absorb certain vitamins
• It is harder for the body to stay warm
• hormone production is limited
Summary of Importance of Macronutrients:
Carbohydrates are your body's main source of energy for completing work; simple sugars are good for immediate bursts of energy, and complex carbs can be stored for a burst of energy later on. Proteins build the structures in your body, from your hair to your muscles. Fats are used to make chemicals in your body, and as a sustained, long lasting source of energy. Your diet should be about 40-50% Carbs, 25-35% protein, and 20-30% fat.
• Carbohydrates are stored in the form of Glycogen
• They are your main source of energy
• 4 calories per gram
• Functions the nervous system, internal organs and muscles
Without Carbohydrates:
• You will always feel fatigued
• You won't be able to think as well
• blood will become abnormally acidic
• Muscle tissue breakdown will occur as the body finds sources of energy
Proteins
• Proteins are used by the body to build muscles and structures
• Used as a last resort for energy
• 4 calories per gram
• Suggested 0.5 - 0.7 grams per pound of body weight per day
Without Protein:
• Muscle will break down
• Structures in the body cannot be made
• Organs become unhealthy
Fats
• Fats have 9 calories per gram
• Saturate and trans fat are bad
• Provide long term energy
• Used to make cell membranes
• Regulate body temperature
• Develop parts of the brain and nervous system
Without Fats:
• Body is unable to absorb certain vitamins
• It is harder for the body to stay warm
• hormone production is limited
Summary of Importance of Macronutrients:
Carbohydrates are your body's main source of energy for completing work; simple sugars are good for immediate bursts of energy, and complex carbs can be stored for a burst of energy later on. Proteins build the structures in your body, from your hair to your muscles. Fats are used to make chemicals in your body, and as a sustained, long lasting source of energy. Your diet should be about 40-50% Carbs, 25-35% protein, and 20-30% fat.
Specific Foods to Avoid
Foods that have high saturated fat
• Deep fried and fried food
• Ice cream
• Haagen Dazs ice cream
• Cold Stone Creamery
Foods that have high trans fat
• Muffins
• Fried foods
• Fast food
• Pop Secret popcorn
• Deep fried and fried food
• Ice cream
• Haagen Dazs ice cream
• Cold Stone Creamery
Foods that have high trans fat
• Muffins
• Fried foods
• Fast food
• Pop Secret popcorn
3 Day Meal Plan
Day 1:
Breakfast
• Whole grain cereal
• Skim milk
• Fruits
Lunch
• Veggie burger
• Water
Dinner
• Spaghetti w/ tomato sauce and meatballs
• Canned chicken
• Skim milk
• Vegetables
Snack
• Low-fat yogurt
Day 2:
Breakfast
• Whole grain cereal
• Skim milk
• Fruits
Lunch
• Veggie burger
• Water
Dinner
• Spaghetti w/ tomato sauce and meatballs
• Canned chicken
• Skim milk
• Vegetables
Snack
• Low-fat yogurt
Day 2:
Breakfast
• Toast with sliced bananas (made with whole-grain wheat bread)
• Skim milk
Lunch
• Egg Sandwich with lettuce on whole-grain wheat bread
• Water
Dinner
• Lean meat
• Skim milk
• Vegetables
Snack
• Carrot sticks
Day 3
Breakfast
• Pancakes with a small amount of syrup
• Freshly squeezed orange juice
Lunch
• Salad consisting of lettuce, cherry tomatoes, shredded carrots, and a small amount of dressing
• Water
Dinner
• Vegetables
• Skim milk
• Steamed Fish
Snack
• Lightly salted peanuts
• Toast with sliced bananas (made with whole-grain wheat bread)
• Skim milk
Lunch
• Egg Sandwich with lettuce on whole-grain wheat bread
• Water
Dinner
• Lean meat
• Skim milk
• Vegetables
Snack
• Carrot sticks
Day 3
Breakfast
• Pancakes with a small amount of syrup
• Freshly squeezed orange juice
Lunch
• Salad consisting of lettuce, cherry tomatoes, shredded carrots, and a small amount of dressing
• Water
Dinner
• Vegetables
• Skim milk
• Steamed Fish
Snack
• Lightly salted peanuts
Bibliography
Importance for a teenager to eat healthy foods:
Margolin, Lisa. "Healthy Eating Tips for Teens." Food Allergy, Food Sensitivity, IBS, Skin Rashes, Candida, Headaches, Atkins, South Beach Diets. Better Health USA, 2001. Web. 29 Apr. 2010..
Determining the recommended daily calorie requirement for a teenager:
.
Importance of Carbohydrates:
Importance of Carbohydrates. EatingDisordersOnline.com, 2010. Web. 5 May 2010.http://www.eatingdisordersonline.com/nutritional/carbs.php.
Importance of Proteins:
The Importance of Protein. Critical Bench, 2006. Web. 6 May 2010. http://www.criticalbench.com/importance_protein.htm.
Importance of Fat:
Dietary Fat and Cholestrol. Center for Young Women's Health, 23 Apr. 2009. Web. 6 May 2010. http://www.youngwomenshealth.org/cholesterol.html.
Specific foods to avoid:
Dietary Fat and Cholestrol. Center for Young Women's Health, 23 Apr. 2009. Web. 6 May 2010. http://www.youngwomenshealth.org/cholesterol.html.
Ten Worst and Best Foods. Nutrition Action, 2009. Web. 6 May 2010. http://www.cspinet.org/nah/10foods_bad.html.
3 Day Meal Plan:
"Normal Diet For Adolescents - 12 To 18 Years Of Age Care Guide Information." Drugs.com | Prescription Drugs - Information, Interactions & Side Effects. 2000. Web. 29 Apr. 2010..
Margolin, Lisa. "Healthy Eating Tips for Teens." Food Allergy, Food Sensitivity, IBS, Skin Rashes, Candida, Headaches, Atkins, South Beach Diets. Better Health USA, 2001. Web. 29 Apr. 2010.
Determining the recommended daily calorie requirement for a teenager:
Importance of Carbohydrates:
Importance of Carbohydrates. EatingDisordersOnline.com, 2010. Web. 5 May 2010.http://www.eatingdisordersonline.com/nutritional/carbs.php
Importance of Proteins:
The Importance of Protein. Critical Bench, 2006. Web. 6 May 2010. http://www.criticalbench.com/importance_protein.htm.
Importance of Fat:
Dietary Fat and Cholestrol. Center for Young Women's Health, 23 Apr. 2009. Web. 6 May 2010. http://www.youngwomenshealth.org/cholesterol.html.
Specific foods to avoid:
Ten Worst and Best Foods. Nutrition Action, 2009. Web. 6 May 2010. http://www.cspinet.org/nah/10foods_bad.html.
3 Day Meal Plan:
"Normal Diet For Adolescents - 12 To 18 Years Of Age Care Guide Information." Drugs.com | Prescription Drugs - Information, Interactions & Side Effects. 2000. Web. 29 Apr. 2010.
Subscribe to:
Comments (Atom)