INTRODUCTION

An active teenager is a boy or girl who is between the ages of 13 and 19 who participates in mild physical activity including, but not limited to, skateboarding, running, or surfing at least four times a week.

According to Infinite Health Resource, studies show that a 2,000-calorie a day diet is about right for most teenage girls, and 2,500 calories a day is the target level for teenage boys and more active teenage girls. Some especially active teenage boys may be better off on a 2,800 calorie a day diet.

*This amount of fat is based on a 30% of calories which recent studies have shown help to keep healthy body weights.
†This is based on 10% of calories which also helps to keep a healthy body weight

by, Jack

Why it is important to eat healthily

There are many benefits of eating healthily and exercising regularly some of the most obvious ones are being a normal size and not being obese, feeling good physically, and feeling good mentally. There are also less obvious benefits to being active especially as a teenager. It is not necessary to constantly be active but you should do some physical activity outside of school like a sport or just riding your bike to a friends house instead of going in a car. it is recommended that you do at least one hour of activity most days and every day if you can.

Physically active teens are more likely to stay active throughout their whole lives than teenagers who do no physical activity at all. That in turn lessens the risk of obesity not only during the teenage years but also later in life as an adult. Active people of all ages have more energy and therefore feel more energetic throughout the day. Regular activity can help prevent heart disease and diabetes as an adult as well.

There are so many benefits to being an active teenager now and later in your life and all it takes is a few hours a week. That could be a few hours working an active part time job or just doing chores around the house, the possibilities are endless!

by, Jack

A small instructional video on eating a banana
recommended for those people low on potassium and wondering how to eat a banana
banana eating portion ends at around 3:15 so no need to watch past that point


by, Jack

Explanation of Foods to eat

An active teenager should eat meals with high carbohydrates before their sporting events or during the weekends where they will most likely be using the most energy. Pasta is has high amounts of carbs and is delicious as well, it is recomended that you dont put tons of red sauce, butter, or salt on your pasta and instead just put a small amount of red sauce only.

For quick bursts of energy right before something that requires a signifigant amount of energy you may want to eat grapes, sliced cantaloupe, raisins, and watermelon. These are also tasty and if you want it all you can put some organic apple juice and a little bit of all of those into a blender and have a delicious smoothie.

Active teenagers need potassium as well because it is important to the human nervous system, muscle function and
fluid balance. Without enough potassium you will feel lots of fatigue and increase your chances of muscle cramps. To avoid this you should have fish and poultry, bananas, and many other low sodium fruits, which does not include apples.

by Troy

3 Day Meal Plan

1st Day
Breakfast: Honey nut cheerios with milk and some cantaloupe slices

Lunch: ham and cheese sandwich with glass of apple juice and banana

Dinner: organic whole grain pasta with meatballs

2nd Day
Breakfast: eggs bacon and toast and orange juice and banana

Lunch: pbj sandwich and a glass of guava juice

Dinner: tofu and rice adobo with broccoli and milk

3rd Day
Breakfast: cheerios with soy milk and cantaloupe

Lunch: ham and cheese sandwich with glass of apple juice and banana

Dinner: steak and potatoes and milk

by, Will

Bibliography

Nordqvist, Christian. "Physically Fit Teenagers Have Less Risk of Obesity." Medical News Today. 10 Jan. 2008. MedicalNewsToday. 11 Apr. 2008 .

Norton, Amy. "Physically Active Teens Stay Out of Trouble." Globalrph. 31 Mar. 2006. 11 Apr. 2008 .

Gavin, Mary L., and Steve Downshen. "Fitness and Your 13-18 Old." Kidshealth. June 2005. Nemours Foundation. 11 Apr. 2008 .

"Daily Values." Infinite Health Resources. 3 Feb. 2006. U.S. Department of Health. 26 Apr. 2008 .

by, Jack