It is important to know exactly what you are eating. We've
all heard of carbs, proteins, and fats, but do they mean anything significant to you? These
three types of food fall under a group called macronutrients. Macronutrients are nutrients that are
required in large amounts in the human diet. Together, they keep your body running efficiently.
The largest group is called carbohydrates. They are the main source of energy in your body and make up most of your daily caloric intake. Carbohydrates are made up of two groups of sugar molecules. Simple carbohydrates are made up of monosaccharides - glucose, fructose, and lactose. Complex carbohydrates are longer chains of molecules ie. starch and fiber. As written earlier, carbohydrates are the main source for your body's fuel. The cells in your body use the glucose in it for energy. So for this reason, the recommended amount an average teenager should consume is 45%-65% of your daily caloric intake; they contain about four calories per gram. Here are some healthy sources of carbohydrates: non-processed whole grains, vegetables, fruits, nuts and beans. It is important to eat enough foods with carbs because you won't be tired as easily and they also contain many micronutrients.
Most average teens have no problem getting enough of protein, but keep in mind that not all sources are healthy. Protein is made up of amino acids, which is an organic compound that contains a carboxyl and an amino group. They are used for the building and repairing of tissues and organs. Amino acids make up your cells and do most of the "cell-work." Kind of like carbohydrates, proteins keep your body running and are also an important building block of bones, muscles, skin, and blood. However, the amount of protein consumed is relatively smaller than carbohydrates, 10%-25% of your daily caloric intake. Each gram of protein contains four calories. Healthy food sources include fish, white-meat poultry/lean beef, milk, cheese, and yogurt.
Here's what most teens believe are the real enemy = fats. Fats are used for energy storage in your body and contain 9 calories per gram. However, fats should actually make up 20-30% of your daily caloric intake. There are two sup groups of fats, or fatty acids (which is what they are made of).
The first very unhealthy group includes trans fat and saturated fat. Trans fats are the absolutely worst fats you could consume. Trans fat is known to raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. They also put you at higher risk of heart disease, stroke and type 2 diabetes. Still, most teens leisurely consume fried foods, fast foods, chips, doughnuts, and etc. Even though they taste sooo good, you should know that these foods could potentially lead to an unhealthy, "fatty" lifestyle. Saturated fats are not relatively as bad because a tiny amount of them may have some health benefits, but they are still bad in general. Like trans fat, saturated fat also raises your cholesterol level, and are high in calories which could also lead to heart disease and other problems. These fats are found in common foods like beef, lamb, pork, coconut oil, and etc.
As you might be able to tell by now, the majority of your fat consumption goes toward healthy fats: monounsaturated and polyunsaturated. Monounsaturated fats lower your bad cholesterol and can decrease your risk of heart disease. You can find them in avocados, nuts, and canola/olive/peanut oils. Polyunsaturated fats are also healthy and can also lower bad cholesterol. Furthermore, they include omega-3 and omega-6 fatty acids. You can find polyunsaturated fats in safflower, sunflower, sesame, soybean, and corn oils.
The largest group is called carbohydrates. They are the main source of energy in your body and make up most of your daily caloric intake. Carbohydrates are made up of two groups of sugar molecules. Simple carbohydrates are made up of monosaccharides - glucose, fructose, and lactose. Complex carbohydrates are longer chains of molecules ie. starch and fiber. As written earlier, carbohydrates are the main source for your body's fuel. The cells in your body use the glucose in it for energy. So for this reason, the recommended amount an average teenager should consume is 45%-65% of your daily caloric intake; they contain about four calories per gram. Here are some healthy sources of carbohydrates: non-processed whole grains, vegetables, fruits, nuts and beans. It is important to eat enough foods with carbs because you won't be tired as easily and they also contain many micronutrients.
Most average teens have no problem getting enough of protein, but keep in mind that not all sources are healthy. Protein is made up of amino acids, which is an organic compound that contains a carboxyl and an amino group. They are used for the building and repairing of tissues and organs. Amino acids make up your cells and do most of the "cell-work." Kind of like carbohydrates, proteins keep your body running and are also an important building block of bones, muscles, skin, and blood. However, the amount of protein consumed is relatively smaller than carbohydrates, 10%-25% of your daily caloric intake. Each gram of protein contains four calories. Healthy food sources include fish, white-meat poultry/lean beef, milk, cheese, and yogurt.
The first very unhealthy group includes trans fat and saturated fat. Trans fats are the absolutely worst fats you could consume. Trans fat is known to raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. They also put you at higher risk of heart disease, stroke and type 2 diabetes. Still, most teens leisurely consume fried foods, fast foods, chips, doughnuts, and etc. Even though they taste sooo good, you should know that these foods could potentially lead to an unhealthy, "fatty" lifestyle. Saturated fats are not relatively as bad because a tiny amount of them may have some health benefits, but they are still bad in general. Like trans fat, saturated fat also raises your cholesterol level, and are high in calories which could also lead to heart disease and other problems. These fats are found in common foods like beef, lamb, pork, coconut oil, and etc.
As you might be able to tell by now, the majority of your fat consumption goes toward healthy fats: monounsaturated and polyunsaturated. Monounsaturated fats lower your bad cholesterol and can decrease your risk of heart disease. You can find them in avocados, nuts, and canola/olive/peanut oils. Polyunsaturated fats are also healthy and can also lower bad cholesterol. Furthermore, they include omega-3 and omega-6 fatty acids. You can find polyunsaturated fats in safflower, sunflower, sesame, soybean, and corn oils.
Sources:
http://www.self.com/flash/diet-blog/2011/08/6-high-fat-foods-that-are-good/
http://www.rsc.org/Education/Teachers/Resources/cfb/carbohydrates.htm
http://www.self.com/flash/diet-blog/2011/08/6-high-fat-foods-that-are-good/
http://www.rsc.org/Education/Teachers/Resources/cfb/carbohydrates.htm
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/
Saturated-Fats_UCM_301110_Article.jsp
http://www.webmd.com/food-recipes/types-of-fats-topic-overview?page=2Saturated-Fats_UCM_301110_Article.jsp
http://www.webmd.com/men/features/benefits-protein
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