Why do we need macronutrients?

Carbohydrates: Carbs do many functions for our body. We get energy to do daily tasks from carbs. Our body looks for carbs to burn when we start to do an activity. Carbs also protect our muscles. They do this by providing our needed energy. If we do not have any carbohydrates, our body goes to our fats and after running on our fats for too long, we run out of those energy sources. When this happens, our body goes for the next source of energy, proteins. Proteins are found in our muscles and when our body goes for the proteins for energy, our body is attacking our muscles. Our body starts to eat away at the muscles. Without carbs, our body would lack a large portion of our bodies needed energy.

Fats: Fats do many functions for our body, many of which are similar to what carbohydrates do for our body. Fats are our long term energy that we use when we run out of carbs. But that is not all fats do. Fats also support cell growth. Fats cause for the hormone leptin to go and start burning fats. When this happens, TNF (Tumor Necrosis Factor) starts to try to control the hormone. When TNF is at work, it also can help heal and repair cells.
While fats are doing this, they simultaneously are providing insulation for the body. When a controlled level of fat is maintained, our body uses it as a thermal layer. This protects our body from cold conditions. It, in that state, has the capacity to control our temperature.
Also while in this layer state, they create a layer of padding to protect our organs from injury. On top of providing all of this, fats help absorb the vitamins our body needs. Vitamins are stored in fat for when we need them. They are truly beneficial when in the right amounts.

Proteins: Proteins are a key component to most of our bodies structures. They are found in bones, muscles, hormones and many other places. Proteins make up 45% of the human bodies structures. In muscles, protein make up 20% of the make up of the muscle. Since protein is found in this large portion of the body, they also are used to repair what is damaged. Protein also helps to function what it is found in. For example, proteins help to contract the muscles in which they are in. Although protein is very beneficial, do not try to take it in excess. Extra protein gets converted into fat and when we already get all of the fat we need daily from our regular diet, adding to the fat count is unhealthy and can become a health risk if not controlled.

Sources:
http://www3.georgetown.edu/admin/auxiliarysrv/dining/nutrition/protein.html
http://www.dummies.com/how-to/content/carbohydrates-do-more-than-make-energy-for-your-bo.html
http://www.americanheart.org/presenter.jhtml?identifier=3045789

Foods We Should Limit

Nowadays its' hard to walk around the block without seeing one fast food restaurant–salty, fatty, often cheap foods, quickly served, in a colorful and bright environment. It's no wonder why so many young teenagers visit these eateries so frequently. However, McDonalds and Burger King are not the only typed of food that are bad for your health, sweet snacks such as soda and candy are equally harmful to your body. These types of foods with high concentrations of saturated fats, fructose sugar, hydrogenated fats, and low amounts of vital micronutrients such as vitamins should be limited.

The saturated and hydrogenated fats that many fast foods consist of are detrimental your health. For example; Saturated fats are the main dietary cause of high blood cholesterol, which can lead to heart diseases later in life. In fact, the higher your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. Heart disease is the number one killer of women and men in the United States. During food processing, many fats undergo a chemical process called hydrogenation. In clinical studies, hydrogenated fats tended to raise total blood cholesterol levels.

Not only do these types of foods have lots of unhealthy heart-stopping fats, they are also known for containing come nasty chemicals. Luncheon Meat and Hot Dogs contain an ingredient known as sodium nitrate. "Sodium nitrite is a dangerous, cancer-causing ingredient that has no place in the human food supply," says nutritionist Mike Adams, author of the Grocery Warning Manual. According to a University of Hawaii study that included around 200,000 people for seven years, people who consumed the most processed meats showed a 67 percent increased risk of pancreatic cancer compared to those who ate little of no meat.

It is a rumor that if you were to drop a penny in a can coke, within a week it will dissolve. Though this is a myth, it does show just how dangerous sodas can be. The average can of soda contains 10 teaspoons of sugar, 30-55 mg of caffeine, and artificial food colors. This sounds nasty and unhealthy, however the "diet" soda contains an even unhealthier artificial sweetener. The even scarier fact is that 56%-85% of children drink ATLEAST ONE SOFT DRINK A DAY.

Sodas and processed meat a scary combination that is incorporated into our daily lives. They are high in fats, contain harmful chemicals, and lack nutrients. I can't see any positives in them except "tasting good". So the next time you walk by a McDonalds and acquire the craving for a number one, at least try to think twice about your decision.

Sources:

http://www.americanheart.org/presenter.jhtml?identifier=180

http://www.hsph.harvard.edu/nutritionsource/fats.html

http://www.msgtruth.org/avoid.htm

http://www.sixwise.com/newsletters/05/07/20/the-6-most-unhealthy-foods-you-should-avoid-at-all-costs.htm

http://www.wemakestuffgood.com/wp-content/uploads/2009/11/no-mcdonalds-image2.jpg

3-Day Meal Plan

3-Day Meal Plan

1. The Body need more nutrients to hep the growing process. Nutrients are found in the foods you eat
2. Half of your diet should be whole grain, there should also be a reccomended amount of fruits, vegetables, dairy and meat
3. An average teenager's body is still growing, therefore the body needs more nutrients to help the growing process. These nutrients can be found in the foods that the teenager would eat including calories, vitamins, proteins, fats and minerals

Breakfast

• Having a healthy breakfasts with less chronic disease would increased longevity and better health
• Intake of fiber in breakfast from cereals and oatmeal is great because fiber would lower your risk of diabetes, heart disease, diverticulitis and constipation. Examples of foods with fiber are hot cereal, 7-grain cereal, brown rice, corn grits, millets and quinoa.
• Intake of proteins in your body is also important because it is an imporant building block of bones, muscles, cartilage, skin and blood. Protein is a "macronutrient" means that the body need large quantities of it. Example of food having protein is eggs and tofu.
• Fruits is the best choice in breakfast because fruits gives you most of the vitamins and nutrients such as fiber and Vitamin C. A recommend amount of servings of fruits istwo serving of fruit every morning. Canned fruit packed in juice is also a good choice. Examples are oranges, grapefruits, apples, bananas, grapes kiwis, mangos, melons and berries

Lunch/Dinner

• Modest-amounts of protein for the teenage's body to function well. A recommend amount of protein for teenage boys and active men can get all the protein they need from three daily servings for a total of seven ounces.
• The amount of calories needed from a teenage boy age 14-18 is 2,200 sedentary clories
• At least half of your diet, needs to be whole grains and not processed. The recommended amount for a teenage bot is 7 ounces. Examples of grain is wheat, rice, oats, cornmeal, and any other cereal grain.
• Any vegetable or 100% vegetable juice counts as a veggie. There are 5 subgoups of vegetables; dark green veggies, starch veggies, orange vegetables, dry beans, peas and other. Recommendation is to get more dark green ad orange veggies into your daily diet. Recommend amount of vegetables is 3 cups for a teenager.
• Examples of Dark green vegetables: spinach, dark leafy lettuce, broccoli, romaine lettuce and collard greens.
• Examples of orange veggies: acorn squash, butternut squash, carrots, pumpkins and sweet potatoes.
• Any fruits or 100% fruit juice can be counted as a fruit. The recommendation is to get a variety of different kinds of fruit. The USDA also recommends limiting the amount of fruit juices.
• Most of these fruits have high metabolism and in Vitamin C. The recommend amount of fruits needed in a teenage bot is 2 cups.
• Examples are oranges, apples grapefruit, pears and many other fruits.
• Dairy products are important because they provide calcium to the body. USDA recommends to consume the fat free or low fat products from this food group. The recommended amount of dairy products for a teenager is 3 cups.
• Examples of dairy products are fat free and low fat milk, fat free and low fat yogurts, the many types of cheese.
• Meat and beans provide calorie intake and protein to the teenager.USDA recommends to consume lean meats and poultry when building your healthy meal plan. Also try to avoid fried foods; vary your choices with more fish, beans and nuts.
• Recommend amount of Meat and Beans is 6 ounce equivalents.
• Examples of Meat and Beans are Chicken, turkey, duck, goose, the many different beans, different types of nuts and seed and the different types of fishes.

Body Image: What is it and how does it affect your diet?

First off, body image is our personal view of our own body. Its how we view our own body. For example, "i would be happier if I had coke bottle body" or "I'm fat" or "I'm hot stuff." Body image is our interpretation of our body, including our mental, emotional, historical, and physical components

Body image affects the way we eat and our future health greatly. If a teen thinks that he/she are too fat or needs to look a certain way, they can drastically change their diet. If teens stop eating certain foods to drop weight or cut out certain nutrients, they can be depriving their body of components needed to build a healthy body for later in life. Stopping eating certain foods can cut out calcium or other nutrients and could cause osteoporosis later in life. Your body image can determine your current diet and your future health.

When looking at ones health, most people look at the number on the scale. This number does not always tell you if your actually healthy. In fact, there are many "large" men/women who are considered over weight, but in reality are fit. These people actually exercise regularly, eat healthy, and enjoy good health (which is shown by their optimal blood pressure, blood cholesterol, and blood sugar levels). If one falls victim to seeing themselves as "obese" or "fat," they might cut their eating and can severely affect their ability to do daily tasks. When one severely changes their food intake to where they are eating below the recommended daily intake of calories (2,200-2,700 calories per day) they are cutting out their supply of energy. Those who do this can fall into a eating disorder, like anorexia. Those who are anorexic have a tendency to be lacking so much of their needed energy, they have a hard time doing regular tasks, such as walking for more than 2 blocks. On top of this, a majority of those who have eating disorders or bad eating patterns when they are young, are more likely to continue their bad habits later in life and put themselves at risk of disease.

An example of 2 types of body image from UCLA:

-Eric is 5’6” and 142 lb. He runs around the track and climbs the Drake stadium stairs for about 30-45 minutes 3 times per week, and he lifts weights for about an hour 2 times per week. He eats a high fiber diet (with plenty of fruits, veggies, and whole grains) and also makes sure to eat adequate protein from chicken, tuna, and low fat milk products. He just had a wellness exam and was told that his blood pressure and cholesterol levels were optimal.

- Ron is 5’6” and is extremely muscular at 170 lb. He is in the weight room 6 days a week for 2 hours each session. He never does cardio because he’s afraid of losing mass and size. Ron eats a very high protein diet, stays away from starch and sugar, and supplements his diet with designer whey protein shakes, ECA stack (before workouts), and creatine monohydrate (after workouts). At his last wellness exam, he was told his blood pressure was elevated (probably related to the stimulants in the ECA stack and lack of cardio exercise), his blood cholesterol was borderline high (probably related to all the partially hydrogenated oils in the sports bars he eats, as well as his very low fiber intake), and his blood creatinine levels were high (from all the protein in his diet).

Which Do You think is healthier?

If you think Ron is healthier, you are wrong. Ron is so caught up with looking ripped and buff that he is sacrificing his health. This is an example of poor body image.

Ron is thinking that he needs to look buff from one thing. The media. Body image today is getting worse and worse. The computer altered bodies, the "what's hot" looks, and the desire to look like a model is causing for ones body image to tank. Today's media is causing for low self-esteem and increasing future potential health risks. Body image has little with how our body looks in actuality. It is controlled by self-esteem and what others think. Not to get mixed up with what i said earlier about health, Body image is controlled by self-esteem and what others think. If you let your personal body image to become poor, you are putting your future health at risk.

Sources from:
http://www.snac.ucla.edu/pages/Body_Image/Body_Image.htm
http://www.mealsmatter.org/EatingForHealth/Topics/Healthy-Living-Articles/Teens-Body-Image.aspx