Everyone needs calories to survive.
Your body needs nutrients to help promote the growing process. In eating nutrients you must also intake calories.
According to http://www.exercise4weightloss.com the table below is the recommended caloric intake for certain people.
Carbohydrates: Carbohydrates are very important for active teens because carbohydrates are the main source of energy for the body. Some fruits, vegetables and whole grains are good healthy examples of carbohydrates. Karen Bergs, a Registered Dietitian with Utah State University, recommends that teenage athletes get 60 to 65 percent of their calories from carbohydrates. For example, if they eat 2,200 calories in a day, they should eat at least 330 grams of carbohydrates.
Protein:
Protein is very important for active teens because it helps strengthen muscles. Utah State University recommends that active teens should consume 12 to 15 percent of their calories from protein, but should not overdo the protein because eating too much protein has possible harmful side effects like liver problems. Good healthy examples of protein include fish, poultry, nuts, eggs, soy products and tofu.
Fat:
Most high-fat foods are many times thought of as being unhealthy. Most teens that watch their weight usually try to avoid fat in their meals but fat is actually a very important nutrient. KidsHealth.org states that fats are used for long-lasting energy. Fats they recommend include salmon, avocados, olive oil and nuts. Fats should make up 20 to 30 percent of an active teens diet.
http://www.livestrong.com/article/74741-eating-teenage-athlete/#ixzz17I5eZ2Tj
Soda:
• Full of sugar, corn syrup, and other sweeteners.
• Most soft drinks are packed 150 empty calories.
• Lots of Caffeine (30-55 mg of caffeine per one can of soda)
• According to some studies, soda has been linked to bone
weakening, obesity, tooth decay and heart disease.
Potato Chips:
• If you eat just three ounces a week, in one year you'll have consumed 23,400 calories.
Doughnuts:
• Deep fried.
• Filled with sugar.
• Have 19 grams of fat.
• Store-bought doughnuts contain 35-40
percent trans fat.
Salt:
• High intake of salt thickens and stiffens arteries and increases the risks of strokes, and cardiac failure.
• Sodium chloride draws calcium from your bones, which is excreted in your urine. This leads to early and painful osteoporosis, or the thinning and fracturing of your bones.
http://www.healthassist.net/conditions/food-avoid.shtml
Day 1
Breakfast:
• 1 ½ Cups of organic skim milk
• ½ cup of strawberries, apples, and bananas
• 2 cups of honey bunches of oats
Lunch:
• Sandwich
- 2 servings of whole wheat bread
- 1/2 serving of turkey
- ¼ servings of lettuce
- ¼ serving tomatoes
• 3 cups of orange juice
Snack:
• 1 serving of non-fat yogurt
• 1 serving of banana
Dinner:
• 2 servings of broiled salmon
• 1 scoop of brown rice
• 2 servings of steamed vegetables (broccoli, carrots, or green beans)
Dessert:
• 1 serving of blueberries with cottage cheese
Day 2
Breakfast:
• 1 serving of toasted bread
- 1/8 serving of strawberry jam on the bread
• 1½ serving of sliced up apple
Lunch:
• Taco Salad
- 1½ servings of sliced up lettuce
- ½ serving of avocado
- ½ serving tomato
- ¼ serving organic non-salted taco chips
- ¼ serving of taco meat
Snack:
• 1 serving of celery with peanut butter and raisins
Dinner:
• 1 ½ servings of skinless baked chicken with no sauce
• ½ serving of boiled zucchini
• ½ serving of baked potato
- 1/16 cup of bacon
- 1/32 sour cream
Dessert:
• 1 serving of frozen banana yogurt
Day 3
Breakfast:
• 2 boiled organic eggs
• 1 serving of brown rice
• 1 serving of pineapple
Lunch:
• Fruit Salad
- 1/8 serving sliced apricot
- 1/8 serving sliced banana
- 1/8 serving apple
- 1/16 sliced cherry
• 1/2 ham sandwich
- 1/2 serving ham
- 1/2 serving bread
Snack:
• 1 serving of apple
Dinner:
• 2 servings of tofu
• 1 ½ serving of baked shrimp
• ½ serving of carrots
• ½ serving of celery
http://www.ehow.com/facts_7439547_importance-regular-balanced-diet-teenager.html
