Macronutrients are essential to every diet because they are the main structure of energy. Although it comes in three forms (carbohydrate, protein, and fat) they all basically give off energy (calories).
Carbohydrates or “carbs” are the main fuel source because its quick and easy to burn. Our diet requires a good 6-11 portions of this useful energy source because your body is constantly burning this up. All cells can turn carbs into glucose. Carbs are used to perform daily activities, such as walking from class to class. They can be found in starchy foods like pasta and bread.
Protein are the second most useful of the macronutrients. Unlike carbohydrates, proteins are used for building, or reconstructing instead of burning for instant use. Proteins help you grow or repair tissues. Because you don't use it as much our diet requires 2-3 servings of meaty foods a day.
To the teen diet, one of the most important micronutrient is calcium. Calcium is a vital nutrient for developing strong bones to prevent osteoporosis, a condition that occurs when bones are thin/weak, usually found in older people. The teen years is the most important time to be consuming the right amount of calcium for good bone growth. An ideal amount to intake is 1200-1500mg or 4-5 servings per day. Easy accessible foods that have around 300mg per serving are milk (or skim milk), yogurt, tofu and low fat cheeses. Calcium can also be found in vegetables such as, soy beans and boiled spinach.
Iron is often neglected and usually not seen as “important” compared to other nutrients such as calcium, protein, or vitamins. In reality, iron produces new red blood cells but iron is easily lost through sweat and periods. A common disease that is caused from a lack of iron is “iron-deficiency anaemia,” and it may lead to fatigue. The recommended intake is 15 mg a day. Being a good source of calcium, soybeans and tofu also provides iron.
Maybe you’ve heard that vitamins are just “good for your health”, but what vitamins should you be taking and what do they do anyways?
Vitamin A : This one keeps the eyes, immune system, and skin healthy. Good sources would be milk, eggs, carrots, cantaloupe, and oranges. (Basically orange colored fruits) The recommended intake is 900 micrograms for males, and 700 micrograms for females.
Vitamin C: Its important to be supplying yourself with vitamin C and ones from the “B” series because they cant be stored in your body like the others. Vitamin C keeps teeth, gums, and blood vessels healthy and helps to absorb calcium and iron. Benefits also include better wound healing. Guava, kiwi, strawberry, oranges and other citrusy fruits have a good amount in them. The recommended intake for guys is 75mg and for girls, 65mg a day.
Vitamin D: It’s very easy to get, just go out into an area where there is sunlight. Our body does the synthesizing, but vitamin d can also be found in eggs and fish oil. In taking the right amounts, calcium absorption is supported. The recommended intake is 5 micrograms a day.
Vitamin E: This is an antioxidant found in leafy vegetables, nuts, and whole grains. They protect the cells and because it’s an antioxidant, it helps prevent numerous diseases. The recommended intake for both genders is 15 mg daily.
http://www.9thhuddersfieldscouts.org.uk/Scouting/Scoutcraft/Cooking/Nutrients.pdf
http://kidshealth.org/teen/misc/vitamin_chart.html
