Food Selection Based on Adolescents’ Nutritional Needs

Food Selection Based on Adolescents’ Nutritional Needs

Good nutrition is very important in enhancing your quality of life and in preventing diseases. It provides you with the needed calories and nutrients for your maximum energy and wellness.

Calories or kilocalories are units of heat that measure the energy used by the body and the energy that foods supply to the body. You need energy to fuel everything you do-- from playing, making assignments, talking to your friends, watching television, sleeping, and all your activities.

Nutrients, on the other hand, are substances in food that your body needs to grow, repair itself, and to supply you with energy. If you choose the right foods to eat, these will provide your body with the nutrients it needs to help you look and perform at your best. Nutritional needs vary for each stage of life, so it is important to eat a

healthy diet through all life stages. Adolescence is one of the fastest growth periods in a person’s life. The physical changes during this stage affect the body’s nutritional needs. Changes in your lifestyle as an dolescent may also affect your food choices and eating habits. With your active social life and busy schedules, you might often skip meals and just take snacks throughout the day. You might also often skip breakfast, not knowing that this important meal will give you the energy to make it through the day and to perform well in school. When you skip meals, you might resort to eating snacks in fast foods or “carinderias,” or not eating at all. When you eat outside, your choice of foods are often high in fats and sugar that provide less nutritional value. These practices are unhealthful and are major risk factors in developing chronic diseases, such as heart diseases, diabetes and even some types of cancer.

Protein

50 percent of our body is made up of protein so that is why adolescents get twice much protein as they needed. The densest source of protein include teenage favorites like beef, chicken, turkey, pork, fish, eggs and cheese. But a reminder, we should take protein groups moderately because it will to diseases if we increase our protein intake. It may result to kidney failure, cholesterol build, hypertension, and etc.

Carbohydrates
It is found in starches and sugars, get converted in the body's main energy: the simple sugar. Not all carbohydrates are formed equal. In planning meals we plan complex carbohydrates.  Marathon runners and other athletes take big bowls of pasta before competing.

Dietary Fat

Fatty foods contain cholesterol, a waxy substance that can obstruct an artery and finally cause it to harden. The danger of atherosclerosis is that the blockage will affect the blood vessels leading to the heart or to the brain, setting off a heart attack or stroke. Although these life-threatening events usually dont strike until until later in your adulthood. The time to start practicing intervention is now, by reducing the amount of fat in your family's diet.

To achieve your full growth potential, proper food selection and eating are very essential. You must know your physical need for food and follow the dietary guidelines appropriate for your age. You sometimes won’t eat a dish --- even if you know it is healthful because you don’t like its taste. Most often the desire for food or is stronger than the need to eat. Always remember that you need to eat foods that your body needs to support your growing body and to prevent future health problems.

Following certain guidelines will help you choosea balanced and healthful diet.

· Eat a variety of foods every day. Choosing and eating a variety of foods each day is important in building a healthy body.

· Consume fish, lean meat, poultry or dried beans. Eating these will give you protein, vitamin B, iron and zinc. These foods may contain high levels of fats but choosing lean meat and poultry without skin and limiting the egg yolks, nuts, and seeds can help limit fat intake.

· Eat more vegetables, fruits, and root crops. Vegetables and fruits are rich in vitamins and minerals and some are high in fiber. Eating a variety of food from this group will help you prevent chronic diseases and will keep you healthy.

· Eat foods cooked in edible/cooking oil in your daily meals. Eating foods cooked in edible/cooking oil daily prevents chronic energy deficiency. Fats and oils are also essential for absorption and utilization of fat-soluble vitamins, such as vitamin A. Olive oil is the best and healthiest oil and it's good for your health.

· Consume milk, milk products and other calcium-rich foods, such as small fish and dark leafy vegetables. These are good sources of protein and calcium.

· Use iodized salt, but avoid excessive intake of salty foods. Consuming less salt can reduce your chance of developing high blood pressure or can decrease your risk of cardiovascular disease.

· Eat clean and safe food. It is important to handle and prepare food safely by observing cleanliness. Wash hands and use clean utensils in preparing and cooking food.

· For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and avoid drinking alcoholic beverages.