Its important that you have a balanced diet throughout the day.
Grains 6-11 Servings
6 ounces
Vegetables 3-5 Servings
2.5 cups
Fruits 2-4 Servings
2 cups
Meat and Beans 2-3 Servings
5.5 ounces
Milk 2-3 Servings
3 cups
Oils use sparingly
6 teaspoons
As long as you follow these specific guidelines closely, you should be fine.
Day 1
Breakfast: 3 plain waffles
2 T. maple syrup
1 T. butter or margarine
8 oz. water or caffeine free, non-caloric
beverage
3/4 cup orange juice
Morning Snack:
1 cup skim milk
1 cinnamon bagel
Lunch: salad with romaine lettuce
1/4 cup each carrots, green peppers, cabbage, celery
1 T. light salad dressing
3 oz. turkey breast
1 whole grain roll
Afternoon Snack:
1 cup sliced strawberries
6 oz. fat free, flavored yogurt
1 T. crunchy whole grain cereal
Dinner:4 oz. sirloin steak, lean only, broiled or grilled without added fat
1 cup rice
1 tsp. butter or margarine
1 cup cooked carrots
1 mixed green salad
2 T. fat free dressing
Evening Snack
1 orange
Day 2
Breakfast: 1 cup oatmeal, cooked
1 tsp. brown sugar
3/4 cup skim milk
1 cup orange juice
1 slice toast, wheat or rye
1 tsp. butter or margarine
Morning Snack
1 apple
Lunch: 2 1/2 oz. turkey breast mustard or fat free mayonnaise
2 slices whole wheat bread
1 1/2 cups sliced cucumbers & carrots, or other raw vegetable
Afternoon Snack
1/2 cup skim milk,
1 cup strawberries, 6 vanilla wafer cookies
Dinner: 4 oz. chicken breast, no skin, baked, broiled or grilled
1 medium baked potato
1 T. butter or margarine
1 cup green beans
1 mixed green salad
4 tsp. regular Italian salad
dressing
1 whole wheat dinner roll
Evening Snack Snack
Low fat milkshake made with:
1 cup skim milk
1 cup fat free ice cream
Day 3
Breakfast: 3 pancakes, 4" round
1 T. fruit spread or maple syrup
1 cup orange juice
Morning Snack
1 cup skim milk
1 sliced peach
Lunch: 1 mixed green salad
1 T. fat free dressing
1 whole grain dinner roll
3oz. tuna fish, albacore, water packed
1 apple
Afternoon Snack
1 oz. chocolate (about 8 chocolate kisses)
Dinner: 2 1/2 cups cooked pasta
1/2 cup spaghetti sauce
3 oz. cooked ground beef, lean
1 mixed green salad
1 T. fat free dressing
Evening Snack
1 cup skim milk
1 whole graham cracker
Wednesday, May 7, 2008
Final Healthy Lifestyle
Does it matter what I eat?
Yes it does matter what you eat. It's like this. Say you have a car that needs fuel.
Pretend your body is that car for right now. The car
needs food, just like you do, and to do that you have to fill it up
with fuel, just as you do with your body and food.
What is the recommended caloric intake for active teens: 2200-2600 calories.
How do food nutrients help my body perform at its best?
Food nutrients help your body by giving you the things your body needs to run well, much like a car does with fuel.
Why is it important for a teenager to eat healthy foods?
It is important for a teenager to eat healthy foods because it is what you intake that chooses how your life is going to run. If you put fatty foods, and sugary foods into your body all of the time, you will have an unhealthy lifestyle. If you put in vegetables and vitamins and minerals, you will probably have a lot more success with your health in the long run.
What is the recommended intake of a primary (macro) nutrients? Carbohydrates: 300g Protein: 50g Fat: 65g (Based on a 200 Calorie Intake; for Adults and Children 4 or More Years of Age) http://www10.netrition.com/rdi_page.html 5.
What specific foods would you avoid and why?
0I would avoid really fatty foods and substances, as well as sugary foods. Both of these types of foods are okay in moderation, but to have a diet based on these two types of foods is not the way to go. Putting in fatty and sugary foods in your body will make it go out of whack.
It's important for teens to eat a lot during this time of their life, but more importantly than the amount, is what they eat. Most people know what not to eat, but not many know what to eat. Many people are under the impression that they need to avoid high calorie, high fat foods, but teens especially teens with active lifestyles.jpg)
need a lot of these type of foods for energy.
One type of food you should definitely eat frequently as an athlete is carbohydrates. .jpg)
To maintain an active lifestyle, you must eat bread, wheat and rice to stay be able to have enough energy. Also, protein is an important part of the diet. The protein is stored as long term energy. Its important that you get healthy protein. Many types of food have a lot of protein, but a lot of oil and fat as well. Make sure you check how the protein is prepared..jpeg)
For example, most steaks prepared at restaurants are high in saturated fat. Maybe, you could try turkey breast or grilled chicken instead. Also, vegetables and fruits are important just like any other diet. They provide vitamins, fiber, minerals and other important nutrients needed for a healthy lifestyle. Lastly, is DRINK LOTS OF WATER. Drink eight cups a day.
Yes it does matter what you eat. It's like this. Say you have a car that needs fuel.
Pretend your body is that car for right now. The car
needs food, just like you do, and to do that you have to fill it up
with fuel, just as you do with your body and food.
What is the recommended caloric intake for active teens: 2200-2600 calories.
How do food nutrients help my body perform at its best?
Food nutrients help your body by giving you the things your body needs to run well, much like a car does with fuel.
Why is it important for a teenager to eat healthy foods?
It is important for a teenager to eat healthy foods because it is what you intake that chooses how your life is going to run. If you put fatty foods, and sugary foods into your body all of the time, you will have an unhealthy lifestyle. If you put in vegetables and vitamins and minerals, you will probably have a lot more success with your health in the long run.
What is the recommended intake of a primary (macro) nutrients? Carbohydrates: 300g Protein: 50g Fat: 65g (Based on a 200 Calorie Intake; for Adults and Children 4 or More Years of Age) http://www10.netrition.com/rdi_page.html 5.
What specific foods would you avoid and why?
0I would avoid really fatty foods and substances, as well as sugary foods. Both of these types of foods are okay in moderation, but to have a diet based on these two types of foods is not the way to go. Putting in fatty and sugary foods in your body will make it go out of whack.
It's important for teens to eat a lot during this time of their life, but more importantly than the amount, is what they eat. Most people know what not to eat, but not many know what to eat. Many people are under the impression that they need to avoid high calorie, high fat foods, but teens especially teens with active lifestyles
.jpg)
need a lot of these type of foods for energy.
One type of food you should definitely eat frequently as an athlete is carbohydrates. .jpg)
To maintain an active lifestyle, you must eat bread, wheat and rice to stay be able to have enough energy. Also, protein is an important part of the diet. The protein is stored as long term energy. Its important that you get healthy protein. Many types of food have a lot of protein, but a lot of oil and fat as well. Make sure you check how the protein is prepared..jpeg)
For example, most steaks prepared at restaurants are high in saturated fat. Maybe, you could try turkey breast or grilled chicken instead. Also, vegetables and fruits are important just like any other diet. They provide vitamins, fiber, minerals and other important nutrients needed for a healthy lifestyle. Lastly, is DRINK LOTS OF WATER. Drink eight cups a day.
Tuesday, April 29, 2008
BOOSTER QUESTIONS
Does it matter what I eat? Yes it does matter what you eat. It's like this. Say you have a car that needs fuel. Pretend your body is that car for right now. The car needs food, just like you do, and to do that you have to fill it up with fuel, just as you do with your body and food. What is the daily recommended calorie intake for active teens. The recommended caloric intake for a growing and active teen is 2200-2600 calories a day.How do food nutrients help my body perform at its best? Food nutrients help your body by giving you the things your body needs to run well, much like a car does with fuel.
draft 1
2. Reccomended calorie intake for active teens `2200-2600.
4. It's important for teens to eat a lot during this time of their life, but more importantly than the amount, is what they eat. Most people know what not to eat, but not many know what to eat. Many people are under the impression that they need to avoid high calorie, high fat foods, but teens especially teens with active lifestyles need a lot of these type of foods for energy.
One type of food you should definitely eat frequently as an athlete is carbohydrates. To maintain an active lifestyle, you must eat bread, wheat and rice to stay be able to have enough energy. Also, protein is an important part of the diet. The protein is stored as long term energy. Its important that you get healthy protein. Many types of food have a lot of protein, but a lot of oil and fat as well. Make sure you check how the protein is prepared. For example, most steaks prepared at restaurants are high in saturated fat. Maybe, you could try turkey breast or grilled chicken instead. Also, vegetables and fruits are important just like any other diet. They provide vitamins, fiber, minerals and other important nutrients needed for a healthy lifestyle. Lastly, is DRINK LOTS OF WATER. Drink eight cups a day.
4. It's important for teens to eat a lot during this time of their life, but more importantly than the amount, is what they eat. Most people know what not to eat, but not many know what to eat. Many people are under the impression that they need to avoid high calorie, high fat foods, but teens especially teens with active lifestyles need a lot of these type of foods for energy.
One type of food you should definitely eat frequently as an athlete is carbohydrates. To maintain an active lifestyle, you must eat bread, wheat and rice to stay be able to have enough energy. Also, protein is an important part of the diet. The protein is stored as long term energy. Its important that you get healthy protein. Many types of food have a lot of protein, but a lot of oil and fat as well. Make sure you check how the protein is prepared. For example, most steaks prepared at restaurants are high in saturated fat. Maybe, you could try turkey breast or grilled chicken instead. Also, vegetables and fruits are important just like any other diet. They provide vitamins, fiber, minerals and other important nutrients needed for a healthy lifestyle. Lastly, is DRINK LOTS OF WATER. Drink eight cups a day.
1st Draft
1. Does it matter what I eat?
Yes it does matter what you eat. It's like this. Say you have a car
that needs fuel. Pretend your body is that car for right now. The car
needs food, just like you do, and to do that you have to fill it up
with fuel, just as you do with your body and food.
3. How do food nutrients help my body perform at its best?
Food nutrients help your body by giving you the things your body needs
to run well, much like a car does with fuel.
1. Why is it important for a teenager to eat healthy foods?
It is important for a teenager to eat healthy foods because it is what
you intake that chooses how your life is going to run. If you put fatty
foods, and sugary foods into your body all of the time, you will have
an unhealthy lifestyle. If you put in vegetables and vitamins and
minerals, you will probably have a lot more success with your health in
the long run.
3. What is the recommended intake of a primary (macro) nutrients?
Carbohydrates: 300g
Protein: 50g
Fat: 65g
(Based on a 200 Calorie Intake; for Adults and Children 4 or More Years
of Age)
http://www10.netrition.com/rdi_page.html
5.What specific foods would you avoid and why.
I would avoid really fatty foods and substances, as well as sugary
foods. Both of these types of foods are okay in moderation, but to have
a diet based on these two types of foods is not the way to go. Putting
in fatty and sugary foods in your body will make it go out of whack.
Yes it does matter what you eat. It's like this. Say you have a car
that needs fuel. Pretend your body is that car for right now. The car
needs food, just like you do, and to do that you have to fill it up
with fuel, just as you do with your body and food.
3. How do food nutrients help my body perform at its best?
Food nutrients help your body by giving you the things your body needs
to run well, much like a car does with fuel.
1. Why is it important for a teenager to eat healthy foods?
It is important for a teenager to eat healthy foods because it is what
you intake that chooses how your life is going to run. If you put fatty
foods, and sugary foods into your body all of the time, you will have
an unhealthy lifestyle. If you put in vegetables and vitamins and
minerals, you will probably have a lot more success with your health in
the long run.
3. What is the recommended intake of a primary (macro) nutrients?
Carbohydrates: 300g
Protein: 50g
Fat: 65g
(Based on a 200 Calorie Intake; for Adults and Children 4 or More Years
of Age)
http://www10.netrition.com/rdi_page.html
5.What specific foods would you avoid and why.
I would avoid really fatty foods and substances, as well as sugary
foods. Both of these types of foods are okay in moderation, but to have
a diet based on these two types of foods is not the way to go. Putting
in fatty and sugary foods in your body will make it go out of whack.
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