Why It Is Important To Live a Healthy Teenage Lifestyle

Teenagers go through a lot of changes, and a healthy lifestyle is crucial in making sure that these changes happen smoothly. Living an active healthy lifestyle makes the jump from childhood to adulthood easier.
During your teenage years it is important to adapt a healthy lifestyle because:
•Your bones and muscles are growing - you need to be getting the correct amount of macronutrients but not over eating.

•To little of healthy foods or too many unhealthy foods can result in a delayed hormonal and sexual maturation

•Mental, emotional, and spiritual health - you are more focused, alert, creative, and aware (in school and in sports) when you are an active teenager who eats a well balanced diet.
•When you look good, you feel good - you will not be overweight and develop diabetes or heart conditions, you will have healthy skin (less acne),
•Under-eating is extremely detrimental to your health and can have terrible side effects - you need enough energy to get through the day

Sources: http://www.mytop7.net/the-teenagers-guide-to-living-a-healthy-lifestyle
http://www.savvyvegetarian.com/blog/advice/healthy-teenage-diet-plan-teen-nutrition

Importance of and How to Recieve Necessary Macro Nutrients

Macro Nutrients are the nutrients that your body needs in large amounts. They are what help you grow, metabolize, be energized, and allow your body do its necessary functions

Three types of Macro Nutrients:
1. Carbohydrates - Carbohydrates are the body's main source of energy and can be easily used by the body. They are made of sugar molecules, which can be used by all of the cells in our body's for energy. Carbohydrates also help the central nervous system, muscles, kidneys, and brain to properly function.
          • You need about 45%-65% of your daily calories to come from carbohydrates

          • Carbs provide 4 calories per gram

          •You can find carbohydrates in rice (go for brown rice), potatoes, fruits, pasta (go for whole wheat)

2. Proteins - Proteins are very important for growth espeically during teenage years. They are made up of amino acids which our bodies need for for muscle growth. They also build up your immune system and repair tissues. Proteins make necassary hormones and enzymes for your body. And are an alternative energy source when carbs aren't in abundance.

          • You need about 10%-35% of your daily calories to come from proteins

          • Proteins provide 4 calories per gram

          •A vegetarian can find protein in cheese, milk (go for low or non fat), nuts, beans, tofu and other soy products
3. Fat - Although we link eating fats with gaining weight, some fats are necessary for our bodies. Trans and saturated fats are proven to increase problems with heart health, but unsaturated fat is essential for our bodies and is proven to decrease heart problems. Fats help your body to grow and develop as they should. Fats provide the most concentrated source of energy that your body can get. They also help to absorb vitamins and build cell membranes.

          • You need about 20%-35% of your daily calories to come from fats

          • Fats provide 9 calories per gram

          • You can find healthy unsaturated fats in avocados, nuts, olive oil, and canola oil


Source: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/index.html
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/index.html
http://www.vegetarian-diet.info/fat-vegetarian-diet.htm

How to Determine Your Recomended Caloric Requirements

To determine your daily caloric requirements you'll need to use a basic formula. By using a simple equation you can evaluate your basic metabolic rate or BMR. If you fulfill your daily caloric requirements you will maintain your current weight. The BMR varies for everyone and factors include age, height, weight, gender, and ethnicity. You then multiply your BMR by your activity level to get the number of calories you can eat in one day.


BMR Formula:

•Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR
•Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) = BMR

•Example: I weigh 110 pounds, am 5 feet 2 inches or 62 inches, and am 15 years old

655 + (4.3 x 110) + (4.7 x 62) - (4.7 x 15) = 1348.9

Determine Activity Level: Multiply your BMR by the activity level that best describes you
• Little to no exercise: BMR x 1.2
• Light activity (sports 1-3 times per week): BMR x 1.375
• Moderate activity (sports 3-5 days per week): BMR x 1.55
• Very active (intense exercise 7 days a week): BMR x 1.9
•Example: 1348.9 x 1.55 = I can eat 2090.8 calories per day

Foods To Avoid and Limit

The American Dietetic Association (ADA) has officially endorsed vegetarianism, stating "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases." Being a vegetarian teen, you need to follow a few extra guidelines about getting all of the nutrients you need particularly when it comes to protein and calcium, but almost the same basic rules apply for everyone about the foods that you should avoid. This is what the ADA means by saying vegetarian diets must be "appropriately planned". 

Foods to avoid:

•Saturated fats are fats derived from animal products, but can also be found in some plant-based sources like coconut and palm oil. These fats solidify at room temperature and are notorious for raising the bad cholesterol levels. You should try to avoid them as much as possible.    

              -Foods that tend to have saturated fats are bacon, sour cream, butter and coconut.
•Trans fats are technically unsaturated fat and they can raise the total and the bad cholesterol levels while lowering the good cholesterol levels. These fats are used to extend the shelf life of processed foods like cookies, cakes, french fries, etc. Any items that have "hydrogenated oil" very likely contains trans fats. 

              -Foods that tend to have trans fats are muffins, margarine, donuts, and fried foods.

•You should also try hard to avoid all sugary drinks, especially sort drinks. Soft drinks in limited quality are okay, but if you drink them too much they can lead to health issues such as tooth decay and dehydration. These soft drinks are loaded with sugar and attack the enamel throughout time. Even plain carbonated water is bad for you and the carbonation in soft drinks causes calcium loss in the bones, weakening them. In 2005, research showed a strong correlation between esophageal cancer and drinking beverages with carbonated drinks. Even diet soda is bad for you and can also increases your chances of obesity and other health related issues such as type 2 diabetes. 

               -Sugary drinks to avoid are sport drinks (Vitamin Water, Gatorade), fruit juices (orange juice, lemonade), sweetened teas, and sodas.

Even though these types of foods, drinks and fats are unhealthy for you, as long as you eat them in moderation, you should be fine. The key to healthy eating is moderation. So a splurge every now and then won't kill you but keep in mind regular eating of these foods will not help you to live a healthy long lifestyle.

Sources: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/index.html
http://www.mckinley.illinois.edu/Handouts/macronutrients.htm?referer=www.clickfind.com.au

http://parentingteens.about.com/od/nutrition/a/badfood_habits.htm

http://www.mindconnection.com/library/health/softdrinks.htm

http://www.mayoclinic.com/health/diet-soda/AN01732

http://cholesterol.about.com/od/cholesterolnutrition101/f/satfatfoods.htm

Three Day Vegetarian Meal Plan

As a vegetarian, you need to pay even more attention to your dietary requirements and intake of macro nutrients than a regular carnivorous teenager. Here we provide a three day meal plan to help you and make sure that you are getting all of the requirements for your growing and developing body. In addition to what we have make sure you are getting 8 cups of water a day.
Day 1:
•Breakfast: 1 egg cooked to your liking, 1 slice of whole grain toast, cup of non fat milk
•Lunch: Veggie pasta (whole wheat pasta with vegetables of your choosing, lightly tossed in olive oil), tofu with low sodium soy sauce and green onions
•Snack: 1 apple,  1/2 cup of pecans
•Dinner: Zucchini quiche, small tossed salad
Day 2:
•Breakfast: Fruit of your choice, low fat yogurt, and a healthy organic granola
•Lunch: Lentil stew, brown rice, cup of low fat milk
•Snack: Cup of dried mangoes, celery dipped in peanut butter
•Dinner: Tofu and cheese casserole, small tossed salad
Day 3:
•Breakfast: Low fat fiber cereal(Kashi), cup of non fat milk, 1 orange
•Lunch: Salad with olive oil dressing, carrots, edamame, tofu, cucumbers, and onions
•Snack: 1 apple, 1/2 cup of walnuts
•Dinner: Brown rice, vegetable soup

Source(s): http://www.vegetariannutrition.org/food-pyramid.pdf

What It Means to Be & The Benefits of Being a Vegetarian

Vegetarianism is becoming more and more popular and teens all over the place are declaring their refusal to eat meat, for many different reasons. There are many different types of vegetarianism, and before choosing to completely drop meat from your diet, you should be informed about what kind of vegetarian you plan on becoming.

A few of the different types of vegetarianism are. . .

• Lacto-Ovo Vegetarian: is someone who eats dairy products (butter, cheese) as well as eggs and of course, all plant based foods (veggies, fruits, grains, etc.), but refrains from animal meat.
• Lacto Vegetarian: is someone who eats dairy products and plant based products but they do not eat eggs or animal meat.
• Ovo Vegetarian: is someone who eats eggs but they do not eat dairy products or animal meat.
• Vegan: is someone who does not eat any dairy products, animal meat, or eggs -- no animal products, only plant based foods.
• Pescatarian: someone who does not eat any meat or animal product other than fish and seafood  -- they also eat dairy products and eggs.

If executed properly, vegetarianism can be a extremely healthy and fulfilling lifestyle. There are many reasons why people choose to become vegetarians.
 
People often become vegetarians for...

•Health reasons - excessive meat eating has been linked to cancer and multiple illnesses, also meat is frequently pumped up with many steroids and chemicals while the animal is still living and when you eat that meat, you're ingesting all the poisons put into that poor animal. Vegetarians usually have fewer weight issues, lower rates of cancer and live longer. The Ornish diet (low fat vegetarian) has been proved to possibly reverse heart disease. Further health benefits include lower risk of lung and colorectal cnacer, prevention of type 2 diabetes, healthy skin (less acne), increased energy, lower blood pressure, improved digestion, healthy amino acids, lower risk of cancer, longer life span, appreciation of simple flavors, etc.
•Environmental reasons- meat production destroys endangered rain forests and produces carbon dioxide, methane, and nitrous oxide which cause and contribute greatly to global warming. 2 pounds of beef produces more greenhouse-gas emissions than driving a car for three hours does. Half of all the water in the US is used to raise livestock. Meat production creates about half of the worlds pollution.



 •Ethical reasons - The meat industry wants to make their products as quickly, cheaply, and take up the least amount of space that they possibly can. This results in abusive cruelty to the animals that are being farmed for our food. Animals are kept in small, cramped, and uncomfortable cages for their entire lives. Animals are killed quickly and often in painful and inhumane ways. They are also dismembered and mutilated so that they take up less space (dehorning, debeaking). Animals are genetically altered with damaging drugs that make them grow faster.

Here's a video showing animal cruelty in slaughter houses, it's an excerpt from a movie called Meet Your Meat.

Sources: http://teenhealth.about.com/od/fitnessandnutrition/a/vegetarian.htm
http://www.associatedcontent.com/article/405912/17_benefits_of_being_a_vegetarian.html?cat=5
http://www.pamf.org/teen/health/nutrition/veggieteens.html