Good Diet Habits of an Athletic Teen

Many people think that in order to stay healthy, you must diet to lose weight. However, this assumption is false, for a healthy lifestyle is based on a balanced diet and exercise. You must eat food to obtain energy for life because cells convert the sugars in food into ATP, or energy for the body. The importance of a balanced diet is especially apparent in teens, even more in active teens.
It is very important to have good eating habits in order to build strong bones and prevent obesity. For teens, it is also important to eat three meals every day to obtain the correct amount of energy. According to nutritionists, the average person is supposed to intake about 2000 Calories daily. However, this number increases to about 2500 Calories for the average teen, and around 2900 for an active teen. The extra Calories eaten by an athlete help with performance and fitness, and also make up for the energy used during sports. Macronutrients: carbohydrates, fats, and proteins, are very important for life. These different groups should be balanced within a diet, as each has a different job. Carbohydrates, or sugars, are important for fast energy during activity. Also, some carbohydrates help waste and food move through the body efficiently. Fats, which are composed of fatty acids and glycerol, help absorb vitamins and provide protection and insulation. Proteins, composed of amino acids, supply raw materials for growth and repair. These are especially important for athletes because they help the muscles grow and repair them after use. The food pyramid below shows the ideal balance between each type of food group. It is recommended to have many different foods within a healthy diet.

For teen athletes, proteins should appear a bit more than the normal person because they provide extra energy. Also, bad fats (saturated and trans-fat) should be consumed even less, as they are detrimental to your health and could end up harming you during activity.

Ideal Composition of a Diet

Other than balancing the different broad food groups within a diet, there is a certain percentage of each group you need. There are also different nutrients needed to sustain a healthy lifestyle. According to one website, the athlete’s diet should be composed of 60-65% carbohydrates, 20-25% good fats, and 10-15% proteins. The chart below compares the different intakes of an average teen and an active teen.

Before game day, it is recommended to carb-load because carbohydrates give you the most amount of “quick” energy during activity. However, carb-loading doesn’t mean to only eat carbohydrates. It simply means that you should eat a small bit more than what is recommended.

Important Nutrients

Another main nutrient that many people forget about is water. This nutrient, which makes up about 75% of your body, is very important for an athlete because each time you participate in strenuous exercise, sweat glands remove water and release it as sweat to cool your body. Therefore, you lose water while participating, and must replenish after. However, beginning with enough water to sustain these processes is also important. Humans in general need at least 1 Liter of water daily, making this requirement even more for athletes. On the day of your big game, you should intake about 1.5 cups of water 1-2 hours before, and 1.25 cups 10 to 15 minutes before. During the game, you should drink about a half-cup of water. The chart below demonstrates these amounts clearly.Some other important nutrients that people forget about are vitamins and minerals. Vitamins are basically organic molecules that help control body processes and most are taken in through food. Minerals, such as calcium and iron, are often forgotten about. These minerals are very important for teens because they help to build strong bones. The average intake of calcium for females is 1300 mg daily, which can be achieved by drinking milk.
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Good and Bad Foods

All of the important nutrients listed above are eaten through food. For the average person, there are different foods that are good and bad to eat when it comes to a healthy diet. For teen athletes, however, this list becomes even more specific and important to follow. When looking for good carbohydrate foods, whole grains, fruits, and vegetables will do the job while supplying you with vitamins and minerals as well. For protein, lean meats and poultry are the best foods to eat. Also, nuts, beans, and dairy products will supply protein. However, on game day, you should stay away from dairy products because they are harder to digest. Some foods even supply you with “good” fats. These foods include nuts, seeds, vegetable oils, and avocados. An important mineral that many forget about is iron. Lean red meats, shrimp, iron-fortified cereal, and bread products can supply you with it. Calcium can be found in dairy products as well as leafy green vegetables. As athletes are active, foods to avoid are those high in saturated and trans-fat, such as butter, margarine, and animal fats. Also, foods should be avoided an hour before activity, as they won’t be able to digest in time. Candy bars and sodas should be avoided before sports as well.

-SK

Three Day Meal Plan

DAY 1:
Breakfast:
• 2 pieces whole grain toast
o Little bit of spread (if needed)
• 2 eggs.
• Non concentrated Orange/Apple Juice
• Banana
Snack:
• Carrot sticks
• Apple
Lunch:
• Turkey Sandwich on whole grain bread
o Lettuce
o Tomato
• Small bag of Chips
• Water
After Workout Snack:
• Chocolate Milk
o After Work out
• Banana
Dinner:
• Side Salad
o Low fat dressing
• Olive oil/ Vinegar
• Milk
• Spaghetti
o Meatballs
o Tomato sauce
-At least one liter of water for the whole day

Day 2 GAME DAY!: (avoid candy bars and sodas)
Breakfast:
• Orange juice
• Toast w/ peanut butter & apples
Lunch:
• Chicken & Rice
• Side salad & soy beans
Snack (1-2 hours before game):
• Apple

After Workout Snack:
• Chocolate Milk
• Banana
Dinner:
• Steak & Rice
• Broccoli & Corn
Dessert
• Banana split with chocolate syrup
-At least one liter of water for the whole day

DAY 3: (REST DAY)
Breakfast:
• Melons
• Cereal & Milk
Snack
• Yogurt & granola
• Cheese stick
Lunch:
• Baked potato w/ cheese, bacon & low fat, little, or no butter
• Cantaloupe
Snack:
• Chocolate chip cookie
Dinner:
• Fish tacos w/ cheese, lettuce, tomatoes, low fat sauce, fresh salsa
• Beans
• Water
Dessert:
• Cinnamon Toast
-At least one liter of water for the whole day


- AL

Bibliography

Prentice Hall Biology. Upper Saddle River, N.J: Pearson Prentice Hall, 2006.

"Teen Nutrition: Helping Teens Make Healthy Choices." Meals Matter - Healthy eating and meal planning made easier. 24 Apr. 2009 .

"Nutrition.com.sg - Diet & Exercise - Food for Sports." Nutrition.com.sg - Home. 24 Apr. 2009 .

"Sports Nutrition - Calories, Carbohydrates, Protein, Vitamins and minerals, Fluids, Sports supplements, The timing of meals." Internet RFC/FYI/STD/BCP Archives. 24 Apr. 2009 .