Best Teen Diets Nutrition Blog

Go Nuts! Using Trail Mix to Fuel Your Fun

2015-12-10T11:36:00.000-08:00

Name a snack that is easy to pack, requires no refrigeration and is delicious? Trail mix! Now I don’t mean your dad’s old nuts and raisins only mix; I mean a creative combo of your favorite snacks all mixed into one! There are so many trail mix combinations available, we want to suggest some of our favorites; as well as highlight the benefits of the main ingredient- nuts. We often hear nuts are good for health but do you know what are the health benefits of nuts? Let’s find out!

Nuts have a high antioxidant capacity.

Some nuts such as hazelnuts, pecans, pistachios and walnuts have a high antioxidant capacity, which helps to reduce the risk of cardiovascular disease. Think “keep my heart healthy and strong”.

Nuts are a good source of proteins.

Proteins present in nuts help to maintain and develop muscles. They are also helpful with satiety, making you feel satisfied with the food you eat. In fact, you might have noticed that you feel satisfied for a longer period after eating nuts compared to other type of food low in protein such as fruit or vegetables.

Nuts are tasty.

For all these reasons, the American Heart Association recommends eating four servings of nuts per week. A serving represents 1 ½ oz. of nuts or two tablespoons of nut butter. A great way to meet these recommendations is to eat some trail mix for snack when at school, at work, on the road or hiking!

However, make sure to remember that not all trail mixes are created equals. The ones containing more chocolate chips, candy or dried fruit than nuts contain less of the healthy nutrients and are likely better treats than snacks. Check out some of our favorite trail mix combos and make your own:

Dried cherries, Pecans, chocolate chips and sunflower seeds.
Dried pineapple, banana chips, mini chocolate chips, peanuts and Pumpkin seeds.
Cheerios (or other cereal), pretzel fish, peanut butter chips, raisins and cashews.
Peanut butter filled pretzels, almonds, dark chocolate chunks, dried strawberries and seeds.

The science has spoken again. Have fun and fuel up for fun!
Stay tuned for another blog soon!

By Genevieve Masson, RD, CD (@nutgmasson)

The Paleo Diet: What Does The Science Say?

2015-10-06T15:31:00.000-07:00

The Paleo Diet: Eat like cavemen and be thin and healthy?

The popularity of this diet has, without a doubt, increased in the past few years. And a lot has been written about it. A quick search on Google with the words “Paleo Diet” leads to more than 9,180,000 results. How do we know what is truth and what is hype? Some websites tout the paleo diet as “the healthiest way to eat” or “achieve your full health potential” and “lose weight and get healthy.”… Let see what the science says about the Paleo Diet:

Definition of the “real” Paleo Diet is hard to identify.

The diet of cavemen depended a lot on the geographic region and on the season. In fact, some tribes used to live in what is now Africa, others lived close to the Arctic and some in Europe. They were hunter-gatherers and as such had to adapt to what was available: berries during berry season, seal meat and fat in the North, etc. As a result, the macronutrient content of their diet (carbohydrates, protein and fat) varied depending on the season, the climate and the food available.

The human genome has changed over the millenia.

Humans have adapted to their environment and as a result the human genome (DNA) has evolved since the caveman days. In short, we are just not identical to the cavemen (and that’s probably for the better!)

Our ancestors were less healthy than we are.

Yes, you read it right! At that time, life was rough. Food wasn’t available all the time: food shortages were common. No food sanitary measures were applied and, as a result, humans were infected by parasites at a high rate. Fortunately, life expectancy and child survival rates have significantly increased since the cavemen period. Although the latter is positive, we now live long enough to develop chronic diseases such as diabetes, hypertension and heart diseases. In brief, cavemen didn’t live long enough to develop the diseases affecting humans today.

In conclusion, humans of the “Paleo” time period had to eat enough to survive and sometimes survival outweighed “balanced” and “healthy” choices. They did not have sweets or processed foods and at times ate more veggies, possibly making them “healthier”; however, remember these ancestors’ realities and DNA were much different from ours. There just is no comparison.

The science speaks again! Stay tuned for another blog coming soon!

By Genevieve Masson, RD, CD (@nutgmasson)

Eat a Healthy Lunch … Keep Going All Afternoon Long!

2015-09-02T08:43:00.000-07:00

Have you ever experienced a drain of energy in the afternoon? Do you feel a crash-and-burn after lunch? Many factors can influence your energy level in the afternoon, some more obvious than others: the quantity of sleep you had last night; what time you woke up; physical activity earlier that day; and (try to guess… ) food! Okay, this is a nutrition blog: that was an easy one! With too little food consumed, you will run out of energy and feel tired. How to find the balance? What is a healthy lunch that will give you energy for the whole afternoon? Here are some tips for you:

Go low on fat.

Fatty foods take time to digest. Your digestive system needs blood to be able breakdown the food. This process directs a large portion of blood (and oxygen) to your digestive system muscles. Result: less oxygen is available for the rest of your other muscles, organs and brain, making you feel tired.

Give plenty of room for the rainbow.

Vegetables and fruits are packed with vitamins, minerals and antioxidants. These nutrients and compounds help you to stay healthy. Choose whole fruits and vegetables rather than juices: they contain more nutrients and help you feel fuller longer.

Eat your carbs.

Potatoes, pasta, rice, quinoa, bread and crackers: they all share a common nutrient -- carbohydrates. Carbs are the source of fuel used by your brain and muscles. Limiting your intake of carbohydrates would have detrimental effects on your level of energy. Keep your level of energy high by including at least one source of high energy food (carbs) in your lunch. Try to select those with high fiber content (i.e., whole grain bread or pasta, quinoa, brown rice). They reduce the rate of absorption of carbohydrate, making your energy level more evenly distributed over time.

Include a source of protein.

Whether your proteins come from chicken, meat, fish, eggs, legumes (i.e., lentils, beans) or dairy (i.e., cheese or yogurt), they all have an effect of satiety or satisfaction. This means your hunger will stay away longer.

Drink enough liquids.

Did you know that being dehydrated can impair both physical and cognitive (brain) performance? Be sure to include a drink in your lunch to stay hydrated. Water is a good option; and milk hydrates as well as provides many essential nutrients, like calcium and vitamin D.

Take time to eat your meal.

Lunchtime isn’t just time to fuel up, it is also time to relax. Wherever you are (school, home, work, restaurant, beach - hey, it is still summer!) try to take at least 20 minutes to eat your meal. It is the minimum time for your brain to receive the signal from your stomach saying it is full. After a little rest, you will have more energy for the afternoon!

Eat that healthy lunch to keep your energy level high in the afternoon! Need new ideas…. check out this website: WINforum.org!

Stay tuned for another Best Teen Diets blog!

By Genevieve Masson, RD (@nutgmasson)

MYTH BUSTER SERIES MYTH #4: Caffeine gives you energy

2015-08-14T16:53:00.000-07:00

Studying all night? Low on sleep? Driving long distances? Maybe one of these leaves you in search of extra energy! Are coffee or energy drinks the energy solution? Read the following to find out:

Energy for your body is measured in terms of calories.

The energy your body needs to workout, study, work, hang out with your friends (or any other activities) comes from the food you eat. The calories in food are actually a measure of energy provided by food. Hence, to have enough energy to accomplish your activities, you need enough food.

Caffeine does not provide calories.

Caffeine by itself does not provide any calories. And so, it does not provide energy to contract your muscles or fuel your brain.

Caffeine reduces the perception of fatigue.

Caffeine has an effect on your nervous system by reducing your perception of fatigue. You feel less tired but you don’t have more “energy”.

The action time of caffeine is limited.

The effect of caffeine on your brain (unfortunately!) doesn’t last forever. A few hours after ingestion, you likely will experience a period of fatigue. The effect of suppression of your perception of fatigue by your brain ended. You might even feel more tired than you were before taking caffeine.

Taking too much caffeine can lead to more tiredness.

If you consume too much caffeine, you might not be able to sleep when it is time. Insomnia leads to more fatigue, which can lead to a rise in the caffeine consumption the next day and so on… (You can easily figure out the vicious cycle!)

So remember, caffeine doesn’t give you energy but rather suppresses your perception of fatigue. An overconsumption can be harmful for your energy levels and as a central nervous system stimulant, too much caffeine can make concentration more difficult. Healthy professionals recommend moderation. What is moderation? Drinking 8-oz of coffee 2 to 3 times a day is considered moderate. However, you need to be aware of the caffeine content of other food as well. If you also drink energy drinks, eat chocolate or drink tea and soda, you potentially exceed what is considered moderate!

In conclusion, to have energy, moderate your intake of caffeine; eat well (this website is an amazing resource for that!); and make sure to recover by sleeping 7-8 hours per night.

Another myth debunked!

Myth Buster #3: Influences On Body pH; Does Food Make A Difference?

2015-07-09T10:07:00.000-07:00

There are plenty of magazine and web articles touting the benefits of alkaline diets for weight loss or warnings on the harmful effects of the acidity on your body. However, most of these claims are NOT backed by scientific research. What does the science say about the acidity, alkalinity and other pH related effect of food? First, what is the PH? PH is a measure of acidity, presented as a scale ranging from 0 (Extremely acid) to 14 (Extremely alkaline). 7 is neutral (i.e., water has a pH of 7)

Some Foods Are Acidic.

Everyone would agree that lemons are acidic. Ever crunched into a lemon or lime? It’s worth trying (or not!) The wince you’ll do is caused by the acidity of the lemon. Many other foods are acidic to a certain degree, like sodas and juices.

Some foods are alkaline.

Some foods are slightly alkaline (their pH is over 7) such as eggs or baking soda.

When food enters your body, it becomes acidic.

After chewing, food goes into your stomach where it meets hydrochloric acid for digestion of food. Can you guess what’s next? The food in your stomach becomes very acidic, no matter the initial pH of the food.

Your body regulates its own blood pH.

Now, your food is digested and the nutrients are entering your body. Can the food change your blood pH? The answer is no. Your body very tightly regulates your blood pH to maintain balance and vital bodily functions. If your body pH drops or rises too much, you will find yourself in the ER. Fortunately, healthy individuals typically avoid this problem.

Some food can influence your urine pH.

A diet heavy in fruits and vegetables leads to a more alkaline urine and eating food rich in proteins, such as meat, makes your urine more acid. Is it important to measure your urine pH? Not at all! With the exception of kidney disease or diabetes.

In conclusion, it is not relevant to worry about your body pH or the effect of food on your pH. Don’t buy into fad diets that encourage special foods or eating to change your pH. Your body manages it very well on its own! However, eating more fruits and veggies is always good health advice, whatever the effect on your alkalinity or acidity! Another myth debunked!

Stay tuned for another Myth buster!

By Genevieve Masson, Registered Dietitian

Myth Buster Series Myth #2: Bacteria are BAD for Your Health

2015-06-19T16:27:00.000-07:00

Have you seen the ads? “This super soap or spectacular spray will kill every single germ or bacteria that live in your house” These popular messages lead us to believe that all bacteria are BAD. Okay, I agree that most of these tiny living beings are actually detrimental to health (especially the ones growing on your cellphone or your computer keyboard! Ugh!). However, others contribute to your health. Here’s why:

Your intestine contains 10 times more bacteria than the total number of cells in your entire body.

That’s a lot of bacteria! Many different types are present in your intestine, which have their own particularities and function. But in general, their job consists in digesting the fiber included in your food (i.e., vegetables, fruits, legumes, whole grain bread) and protecting you against illness by stimulating your immune system. To keep the bacteria present in your intestines happy, eat food high in fiber and some that contains probiotics (see below).

Some types of food production require bacteria.

It might be surprising but it’s true. Let’s look at yogurt, for example. When these bacteria are added to milk and heated to a certain temperature, they acidify the milk. This process modifies the consistency of the milk proteins and makes yogurt! Bacteria are also responsible for the fermentation of cabbage into kimchi (a traditional Korean side dish).

Consuming probiotic bacteria reduces the risk of being sick.

Probiotic bacteria can be found in fermented foods such as yogurt, kefir (fermented milk), kimchi, kombucha (sweet beverage) and in supplements. Scientific research shows that probiotics contribute to health by increasing the number of good bacteria in your intestine. It helps to prevent gastroenteritis and tourista (a nasty bug some people get when traveling). Also probiotics are often recommended to patients who take antibiotics to treat an infection.

See what we mean when we say “some bacteria are actually good for you”! However, that is not the case for all bacteria; so continue to wash your hands before eating and clean up that keyboard once in a while!

Stay tune for another upcoming myth buster!

by Genevieve Masson, Registered Dietitian for Best Teen Diets

Best Teen Diets MYTH BUSTER Series Myth #1: Eating Late at Night Causes Weight Gain

2015-06-02T15:56:00.003-07:00

Do you think that eating late at night will make you fat or make you gain weight? Many beliefs regarding nutrition are simply not based on scientific data. Let’s debunk this myth!

· If you are eating within your caloric budget, you won’t gain weight

If the total number of calories you consume during the day (including your late night snack or meal) is equal to your energy needs, you won’t gain weight. After all, weight is determined by energy balance (and genetics). In general, if you eat fewer calories than you need, you will lose weight and if you eat more, you will gain.

· The nutritional content of food doesn’t change during the course of a day (or overnight!).

A certain food (i.e., an apple) will provide you the exact same quantity of energy (calories), vitamins and minerals whatever the time of the day you eat it. Eat it during the day- get 100 calories. Eat it at night- get the same 100 calories. **If you let food sit in your fridge for too long, it will contain less vitamins and maybe some extra stuff (bacteria and/or mold!) But this is another topic!

· It’s a question of food choices.

Late night snacks can be an occasion to eat “less healthy” food like chocolate, chips, cake, cookies (WOW - they all start with “C”) and so on. These snacks are energy-dense, which means that they contain significant calories for their size. Choose nutritious snacks like yogurt, fruits, veggies and whole grain crackers most of the time. They make you feel full on fewer calories. Or, if what your body really asks for is a sweet treat, sit down and really enjoy it!

· Am I actually hungry?

Or are you just craving chips or candy? Perhaps your eating is out of boredom or procrastination. Ask yourself this question before starting to eat.

· Am I eating food that satisfies?

Be sure to eat the foods that you really want, not just because you feel you “should” eat them. Notice when you begin to feel satisfied and take a break. Stop eating when you feel moderately full. If you tend to use the end of a bag of chips or ice cream container to signal being “done,” instead of eating directly from the bag or the container, serve yourself a medium (not ridiculously small or too big) portion in a bowl. Before going back for seconds, take a short break to ask yourself: “Am I still hungry?” That will help you to eat the quantity of food your body needs.

Eating a late night snack or meal when you’re hungry won’t make you gain weight!

That’s all from Best Teen Diets Myth Busters!

Stay tuned for another Myth Buster next week!

By Genevieve Masson, RD

Get Strong at Home: In-home Workouts That Boost Metabolism

2015-05-08T12:31:00.000-07:00

Strength training isn't just for big buff guys anymore! In recent years more and more people are adopting strength-based exercise as a way of life. Many forms of exercise are based in strength: rock climbing, yoga, weight training and classes like “body pump”. Strength training benefits include promoting a healthy body (from the inside out), increasing metabolism and building a strong sense of self.

Bonus #1: Increased Metabolism

A person’s metabolism (the amount of energy we burn at rest) is in part based on the amount of muscle mass we have on our body. Metabolism is also based on genetics, the part in which (sigh) we have no control. By increasing the amount of metabolically active muscle tissue we have, we increase the amount of energy we expend, even at rest.

Lifting weights (and lifting our own body weight) helps gain muscle mass, which increases the amount of energy (food) we need every day. Researchers differ on the metabolic increase we get for every pound of muscle. However, we generally understand the following:

6 calories burned per pound of muscle per day

2 calories burned per pound of fat per day

200 calories per pound of kidney per day (looking for a larger kidney?)

So lets say you were to increase muscle mass by 2 pounds and decrease fat by 2 pounds. You would see an approximate metabolic increase of 8 calories per day, which may seem insignificant. However, consider how those small changes will add up. And you will feel stronger, more independent, and ready to take on life!

Bonus #2: Strong Bones

Weight bearing exercise of any sort (walking, jogging, strength training) all increase bone mass. Several studies suggest strength training as the most effective way to keep bones strong over time.

Our maximum bone size and strength is called peak bone mass. Most of us reach our peak bone mass between the ages of 25-30. Genes play a large role in how much peak bone mass we have, but diet and exercise also play a large role.

For diet, maintain a diet high in calcium and vitamin D by regularly consuming dairy products like milk, yogurt and cottage cheese. Almonds and dark green leafy veggies also help contribute calcium to bones. Calcium fortified products like orange juice and some cereals can also boost calcium intake.

For exercise we want to stress the bones so they know they need to get stronger. Adding in a home-based strength program can keep your efforts low (no driving to the gym) and the bonuses high!

Bonus #3: Improved Self Esteem

Strength based exercise creates a sense of power, and connects mind and body, helping you take on the world! The stronger we are, the stronger we feel. Feeling stronger can translate to increased self-confidence and independence.

No gym? No equipment? No problem!! An “at home” strength training program that uses very little (if any) equipment is easy to come by. Check out these links to give you tons of great ideas to get you started:

1. Full Body Workout

2. Strength and Speed Bodyweight Workout

3. At No Equipment Strength Workout

Grab a friend and commit to getting stronger- each week. Start with 1-2 times per week and increase to 3-4 times per week as you get your routine going. Mix it up by using different on-line workouts. Hiring a certified personal trainer for program design can also be a great use of spending money.

Best Teen Diets is a research based outreach program that helps young adults learn to eat healthy and be strong. www.bestteendiets.org. Also check us out at www.winforum.org

Teens Health - MyPlate Food Guide

2013-12-31T09:23:00.000-08:00

To help people make smart food choices, the U.S. Department of Agriculture (USDA) has designed an easy-to-follow symbol: MyPlate. The plate graphic, with its different food groups, is a reminder of what — and how much — we should be putting on our plates to stay healthy.

How MyPlate Works

The MyPlate graphic has sections for vegetables, fruits, grains, and foods that are high in protein, as well as a "cup" on the side for dairy. Each section is a different size and color coded (green for veggies, red for fruits, orange for grains, purple for protein, and blue for dairy) so you can see at a glance how much of these foods to eat.

The plate graphic reminds us of the following nutrition needs:

Choose variety: The best meals have a balance of items from different food groups.
Half of your plate should be vegetables and fruits.
About one-quarter of your plate should be grains and one-quarter protein.
Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks.
Avoid over-sized portions. continue reading article here...

Top 10 New Year's Resolutions for Teens

2013-12-27T11:34:00.000-08:00

How to be a better you this year.

Here's a list of the most common New Year's resolutions - and, more importantly, some ideas for getting started on them (and actually keeping them past January 1st).

1. Get Healthy

Photo Courtesy of Getty Images

Getting healthy doesn't just mean losing weight. It can also mean playing more sports, making healthier eating choices or just resolving to get off the couch a little more often. Make one small change at a time - like riding your bike to school instead of taking the bus, or ordering a salad instead of a burger - and you'll have an easier time keeping this resolution.

2. Get Happier

Photo Courtesy of Getty Images

This is a little more of an abstract resolution that can mean different things to different people. See if you can find ways to boost your self-esteem, or just spend more time doing things that you love instead of things that make you feel bad about yourself. The links below can help you find a way to get started.

3. Be a Better Person

by Michael Buckner, Getty Images

Being a good person - by donating your time or old stuff to those in need, or just by throwing some random acts of kindness into your daily routine - feels so good that it can be addictive. Get the do-gooder party started on one of these pages:

continue article click here........

Teen Nutrition Tips

2013-12-19T09:48:00.000-08:00

(tips for the girls and tips for the guys)

As a teenager, you have special diet requirements due to the sudden growth spurt and changes in your body. Now is the time to exchange the junk food for healthier alternatives. It’ll make you more attractive now and healthier later on.

Tips for the girls

Balance your energy levels. It's important to stay active when you hit your teens. Although your energy needs are high at this age due to all the changes in your body, adolescence can also be a time of weight gain if you’re not careful. Take part in sport and replenish your energy levels by eating moderate amounts of complex carbohydrates. These include starches rich in fiber, such as whole-wheat bread, fruit and vegetables.
Keep strong with calcium. Because of speedy muscular, skeletal, and hormonal development, your calcium needs have risen tremendously. Interestingly, 45% of your bone mass is added during your teens. So stock up on the milk, yogurt and cheese – but choose the low-fat or fat-free alternatives if you're concerned about your weight.
Bring on the fruit and veggies. Eating too little of nature’s own medicine can lead to cancer and other diseases later in life. At least five portions of fruits and vegetables are recommended per day.
Iron it up, baby. Due to the onset of your periods, a large amount of iron is lost every month. Iron deficiency can lead to anemia, which may impair your immune response and decrease your body’s resistance to infection. Anemia is also associated with a lack of energy and concentration ability – not a good thing if you want to keep up those good marks. Try to include iron-rich foods in your diet, such as liver, beans, potatoes, oats, raisins and dried peaches.
The skinny on fat If you're concerned about gaining weight, the answer is not to cut out all the fat in your diet. Some fats are actually good for you. Fish like tuna, sardines and salmon contain beneficial fats and should be consumed on a regular basis (at least twice a week). You should, however, try to cut back on pastries, baked products, junk food and sweets.
Start the day the right way. Stop that mid-morning doughnut craving dead in its tracks by eating breakfast – this way, you won’t gain those extra kilos. Plus, there’s no denying it: skipping breakfast has a definite effect on concentration and school performance levels. A generous helping of fruit, high-fiber cereal or oats, and milk or yoghurt will kick-start your day.
A to prevent acne. Vitamin A has been proven to be effective in the treatment of acne. It reduces the production of sebum – the white fatty substance found in the body’s pores. Find all the vitamin A you need in orange and red fruits and vegetables such as carrots, melons and tomatoes. Large amounts of vitamin A can, however, be toxic. So don’t overdo it.

Tips for guys
Cut the fast food. Your mom’s been telling you this for years. Fast foods tend to contain lower amounts of the right stuff: iron, calcium and vitamins A, B and C. These foods are usually sky-high in fats as well. If you eat out, try to settle for a healthier option such as pasta or a whole-wheat sandwich.
Hold back on the proteins. While protein is absolutely necessary for normal growth and development, you should be wary of overdoing it. Excessive intakes of protein can interfere with calcium metabolism, which can lead to osteoporosis later in life. Too much protein can also increase your fluid needs and this may put you at risk for dehydration while exercising.
Iron, man. Due to the build-up of muscle mass during your teens, the blood volume of your body expands. An increase in blood volume calls for an increase in dietary iron intake. It's possible to boost your diet with iron without including unnecessary amounts of protein. Try to include alternatives to meat such as potatoes, dried fruit, dark green vegetables and beans.
Zinc it up. This mineral is crucial to your body’s normal development, especially your sexual maturation. There is also some evidence that zinc can help in the prevention of acne. Work this mineral into your diet by eating moderate amounts of fish and shellfish on a weekly basis.
Fluid, fluid, fluid. It's very important to maintain a fluid balance at all times. If you're active, even more so. Exercise produces heat, and fluid is important for maintaining a body temperature that maximizes performance. A good sports drink contains all the right stuff to replace lost electrolytes. Drink at least a cup of fluid every 15-20 minutes during exercise and two cups afterwards.

Complete article at http://bit.ly/JLQjBU Additional information http://bit.ly/1beWhRk

Best Teen Diets believes the best nutrients are found in lean meats, poultry, fish, beans, eggs and nuts; fruits and vegetables; whole grains; and low-fat or fat-free dairy products. Crafting a diet that addresses your individualized nutritional needs will establish the foundation for a lifetime of healthy eating habits.

Ten Tips for Healthy Holiday Eating

2013-12-11T20:37:00.001-08:00

According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. The holidays don't have to mean weight gain. Focus on a healthy balance of food, activity, and fun. By implementing a few simple tips you can stay healthy through the holiday season.

Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.
Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.
Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.
Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.

For the last five tips, see the original article, "Tips for Healthy Holiday Eating" by Greta Macaire, RD

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

High Protein Snacking

2013-12-08T17:13:00.002-08:00

Whether it’s fueling up before hitting the gym or taking a mid-day snack break to avoid the 2 o’clock lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options.

Cottage-Style Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit. Why not try some superfoods? Bananas, mixed berries, and melon are some great choices.

Mixed Nuts or Trail Mix: This is a favorite in the Greatist office. Mixed nuts are an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and pistachios are high up there in protein while comparably lower in saturated fat than their nutty peers

Pumpkin Seeds: Those orange gourds aren’t just for Halloween. The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!

Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)

Nut Butter Boat: Any vehicle for nut butter (almond, peanut, or cashew, perhaps?) is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter topped with a few whole almonds or raisins (oh yeah, we went there). If you’re not a fan of celery, try scooping out the middle of an apple and fill it with a nut buttery surprise!

Mini Bean-and-Cheese Quesadilla: It might take an extra minute to prep, but combining these two high-protein treats is worth it! Fold ½ cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for easy transport.

Hummus Dippers: How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

Chocolate Milk: No, we're not going back to preschool. Low-fat chocolate milk is actually a great source of high-quality protein (especially post-workout)! Try keeping a single-serving, shelf-stable box in your gym bag (or purse) for snack attack emergencies — just try to find one that’s also low in sugar!

For more snacks and the rest of the article click here: 31 Healthy and Portable High Protein Snacks

WHY Do I Need Water?

2013-12-01T13:43:00.000-08:00

You probably know that your body needs water throughout the day, but do you know exactly why? We found a laundry list of reasons why you should drink up!

Fluid balance. Roughly 60 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more.
Calorie control. Forget other diet tricks — drinking water could also help with weight loss. Numerous studies have found a connection between water consumption and losing a few pounds. The secret reason? Water simply helps people feel full, and as a result consume fewer calories.
Muscle fuel. Sweating at the gym causes muscles to lose water. And when the muscles don’t have enough water, they get tired. So for extra energy, try drinking water to push through that final set of squats.
Clearer skin. Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne. While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.
Kidney function. Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need enough fluids to clear away what we don’t need in the body. Let's drink to that!
Productivity boost. In order to really focus, a glass of water could help people concentrate and stay refreshed and alert.
Fatigue buster. Move over coffee — water can help fight those tired eyes too. One of the most common symptoms of dehydration is tiredness. Just another reason to go for the big gulp! (Not the 7-11 kind.)
Pain prevention. A little water can really go a long way. Aching joints and muscle cramps and strains can all occur if the body is dehydrated.
Keep things flowing. Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to the colon which helps make things, ahem, move smoothly.
Sickness fighter. Water may help with decongestion and dehydration, helping the body bounce back when feeling under the weather. Just beware — drinking fluids hasn’t been scientifically proven to beat colds in one swoop, so don’t swap this for a trip to the doctor or other cold remedies.
Brain boost. A study in London found a link between students bringing water into an exam room and better grades, suggesting H2O promotes clearer thinking. While it’s unclear if drinking the water had anything to do with a better score, it doesn’t hurt to try it out!

For the full article: 12 Unexpected Reasons to Drink More Water This Year by Laura Schwecherl

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

Prepare your portions!!! How much should you go for?

2013-11-27T19:01:00.001-08:00

PUMPKIN PIE

Serving Size Equivalent: Light Bulb
No Thanksgiving’s complete without some silky-smooth pumpkin pie. But that portion shouldn’t cover the whole plate. Opting for just a light bulb-sized slice is a brighter idea, with about 50% of the daily vitamin A recommended daily, plus some vitamin K, calcium, and iron to boot. The downside: a slice this small still racks up about 160 calories, 13 grams of sugar, and 7 grams of fat.

STUFFING

Serving Size Equivalent: Bar of Soap
The name pretty much says it all with this carb-heavy dish. While there are plenty of stuffing recipes low in fat and cholesterol, 20 grams of carbs for every 28-gram serving is nothing to be thankful for. Oh right, it’s delicious, though… For a more guilt-free version of the good stuff, try opting for a whole wheat version packed with healthy seasonal veggies instead.

TURKEY

Serving Size Equivalent: Deck of Cards
Twelve-pound turkey for two? Turns out that big bird could (and should!) feed more than just a Kate Plus Eight-size family. Opt instead for a 4-ounce portion of the lean meat, which can pack up to 32 grams of protein (more than half of what’s recommended daily). More active than most? Go ahead and carve up some seconds, just opt for skinless meat to keep it nice n’ lean.

Find out more on your other favorite dishes at "This is One Serving: Thanksgiving Favorites" by The Greatist

New Spins on Classic Thankgiving Sides

2013-11-24T16:13:00.002-08:00

Forget the overcooked green beans of your childhood holidays (even if you do miss those fried onion bits sprinkled on top). Huang’s stir-fried recipe preserves all the fresh veggie crunch and adds the tangy kick of rice vinegar.
Serves 4.
INGREDIENTS
1 tablespoon vegetable oil
1 tablespoon peeled and grated ginger
1 medium carrot, peeled and sliced into thin rounds
12 ounces haricots verts or standard green beans, trimmed
1 tablespoon light soy sauce
1 teaspoon rice vinegar
Toasted sesame oil, for drizzling
Toasted white sesame seeds and black sesame seeds, for garnish
Heat a wok over high heat, and then add the vegetable oil. Add the ginger, and cook for 30 seconds. Add the carrots and green beans, and stir-fry for 2 minutes (adding a splash of water if necessary to facilitate cooking). Season the vegetables with the light soy, rice vinegar, and a drizzle of toasted sesame oil. Garnish with a sprinkling of the toasted white and black sesame seeds.

Step away from the marshmallows. Sweet potatoes are naturally sweet, so try offsetting that sweetness with the sizzle of crushed Szechuan peppercorns. This classic holiday side dish gets a totally unexpected makeover with a new mix of spices. (Time saver: You can toast and crush the spices in advance, then sprinkle on your sweet potatoes when it’s time for baking.)
Serves 4
INGREDIENTS
1 1/2 pounds sweet potatoes, peeled and cut into 1-inch chunks
1 teaspoon whole cumin seeds
1 teaspoon whole Szechuan peppercorns
1 teaspoon sea salt
2 tablespoons vegetable oil
Preheat the oven to 350 degrees F. Place the sweet potatoes in a large bowl. In a wok or sauté pan, toast the cumin and Szechuan peppercorns for 1 to 2 minutes until fragrant. Transfer to mortar and pestle or spice grinder, and grind. Sprinkle the spices and salt over the sweet potatoes, drizzle with oil, and toss to coat. Transfer to a baking sheet, and roast until tender, 30 minutes.

For full article: Healthy Potluck Recipes Guarenteed To Please Picky Eaters

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

How much sugar is okay for me?

2013-11-20T20:00:00.000-08:00

Sugar shock

The average American eats about 22 teaspoons of added sugar every day. This adds up to over 70 pounds of sugar a year. Even worse, American teens are eating closer to 34 teaspoons a day. The result on our bodies is less than sweet. Eating too much sugar can lead to unhealthy weight gain, high blood pressure, diabetes, and high cholesterol. Plus, eating lots of sugar makes you less likely to get all the vitamins and minerals you need in your diet.

How much is too much?

The American Heart Association has made the following recommendations about sugar limits:

Adult women/teens= Limit to 5 teaspoons per day

Adult men/teens= Limit to 8-9 teaspoons per day

Just how much sugar is in soda?

12-ounce can = 10 teaspoons of sugar

20-ounce bottle = 16 1/4 teaspoons of sugar

2-liter bottle = 27 teaspoons of sugar

Don't believe the hype!

Sports drink ads make it look like athletes should drink them by the gallon. The reality is sports drinks are high in calories and sugar. Water, and not sports drinks, should be the main source of hydration for children after sports. When sports drinks are used, pay attention to how many servings are in the bottle. Sports drinks are available in 64 oz bottles. That’s 8 servings!

What about 100% juice?

Large amounts of 100% fruit juice can lead to excessive weight gain in children. They can cause diarrhea and tooth decay. Eating fruit is much healthier than drinking juice. Children do not need to drink juice.

The American Academy of Pediatrics recommends:Children 7 to 18 years old should have no more than 8 to 12 oz (1 to 2 cups) of juice per day.

Read more from "Be a Sugar Detective" by Yale Health

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

What To Do With The Flu

2013-11-17T12:48:00.000-08:00

We want you to stay healthy this Fall and holiday season- OR we want to you get better as soon as possible. Here's a fun infographic about what exactly the flu is, why it happens, and it's entire life cycle. Not to mention how to alleviate the symptoms and get on the road to recovery!
While flu season in the U.S. is typically at its worst in January and February, the beginnings of the virus typically start to appear as early as October. While we wouldn't wish the misery of the flu -- read: sneezing, sore throat, fever and general miserableness -- on anyone, if you are one of the unlucky ones to fall ill, there are some things you should know about what's happening inside your body.

Article and graphic adapted from: The Life Cycle of the Flu

Best Teen Diets Nutrition Blog

Go Nuts! Using Trail Mix to Fuel Your Fun

Nuts have a high antioxidant capacity.

Nuts are a good source of proteins.

Nuts are tasty.

The Paleo Diet: What Does The Science Say?

The Paleo Diet: Eat like cavemen and be thin and healthy?

Definition of the “real” Paleo Diet is hard to identify.

The human genome has changed over the millenia.

Our ancestors were less healthy than we are.

Eat a Healthy Lunch … Keep Going All Afternoon Long!

Go low on fat.

Give plenty of room for the rainbow.

Eat your carbs.

Include a source of protein.

Drink enough liquids.

Take time to eat your meal.

MYTH BUSTER SERIES MYTH #4: Caffeine gives you energy

Energy for your body is measured in terms of calories.

Caffeine does not provide calories.

Caffeine reduces the perception of fatigue.

The action time of caffeine is limited.

Taking too much caffeine can lead to more tiredness.

Myth Buster #3: Influences On Body pH; Does Food Make A Difference?

Some Foods Are Acidic.

Some foods are alkaline.

When food enters your body, it becomes acidic.

Your body regulates its own blood pH.

Some food can influence your urine pH.

Myth Buster Series Myth #2: Bacteria are BAD for Your Health

Your intestine contains 10 times more bacteria than the total number of cells in your entire body.

Some types of food production require bacteria.

Consuming probiotic bacteria reduces the risk of being sick.

Best Teen Diets MYTH BUSTER Series Myth #1: Eating Late at Night Causes Weight Gain

· If you are eating within your caloric budget, you won’t gain weight

· The nutritional content of food doesn’t change during the course of a day (or overnight!).

· It’s a question of food choices.

· Am I actually hungry?

· Am I eating food that satisfies?

Get Strong at Home: In-home Workouts That Boost Metabolism

Bonus #1: Increased Metabolism

Bonus #2: Strong Bones

Bonus #3: Improved Self Esteem

Teens Health - MyPlate Food Guide

How MyPlate Works

Top 10 New Year's Resolutions for Teens

1. Get Healthy

2. Get Happier

3. Be a Better Person

Teen Nutrition Tips

(tips for the girls and tips for the guys)As a teenager, you have special diet requirements due to the sudden growth spurt and changes in your body. Now is the time to exchange the junk food for healthier alternatives. It’ll make you more attractive now and healthier later on.

Tips for the girls

Ten Tips for Healthy Holiday Eating

High Protein Snacking

WHY Do I Need Water?

Prepare your portions!!! How much should you go for?

PUMPKIN PIE

STUFFING

TURKEY

New Spins on Classic Thankgiving Sides

How much sugar is okay for me?

What To Do With The Flu

(tips for the girls and tips for the guys)

As a teenager, you have special diet requirements due to the sudden growth spurt and changes in your body. Now is the time to exchange the junk food for healthier alternatives. It’ll make you more attractive now and healthier later on.