a teen's guide to good nutrition

8/3/2019 A Teen's Guide to Good Nutrition

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Beln Artagaveytia

Trabal

Woodlands School

A Teens Guide to

Good Nutrition


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A Teens Guide To Good Nutrition

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Diet

What is meant by diet?Most probably, if you think of the word

diet the first thing you think about might be

associated with any of the following:

restrictive eating, eating small amounts of

food, avoiding certain kinds of food, weight

loss, etc. This use of the word may be in

sentences like: Shes on a diet. Or Im going

on a diet.

But this isnt the only meaning of the

word, or the most accurate, technically speaking. From a nutritional point of

view, a diet is the foods that a person usually eats. A clear example is to say

that somebodys diet isnt healthy, because the foods they habitually eat

arent very nutritious.

But the differences between diets are not just if they are healthy or not.

Health, cultural or ethical issues may incline a person to make choices

regarding their diet, like restricting certain foods or food groups for instance.

This is quite common, in fact, you may know somebody who is a vegetarian,

who doesnt eat meat, or perhaps a friend who is diabetic and tends to avoid

foods that contain sugar.

Most people are omnivore (from Latin: omniall, everything; vorare to devour)

[1], which means they eat both animal and plant products. Vegetarians are

those who follow a plant-based diet, and there are different types, some are:

Vegan: Diet consists of only foods of plant origin.


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Lacto-vegetarian: Diet consists of plant foods plus some or all dairy

products.

Ovo-Lacto-vegetarian: Diet consists of plant foods, dairy products, and

eggs.

Semi- or partial vegetarian: Diet consists of plant foods and may

include chicken or fish, dairy products, and eggs. It does not include

red meat.[2]

Here is a table that shows some of the most common diets:

[3]

The word diet alone is also used to talk about diet plans, which tend to

have the same weight loss goals. They point what the person who goes on the

diet should and shouldnt eat and how much. These plans are often very

restrictive and not healthy at all, they may even be dangerous. You may have

heard of many of them, like: The Zone Diet, South Beach Diet, Cabbage Soup

Diet, Atkins Diet, Grapefruit Diet, between several others.


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Balanced DietYou may have probably heard this a thousand times: In order to be

healthy, we have to eat a balanced diet; A balanced diet is the key to a

healthy life; If you eat a balanced diet you will feel better/ be healthier/lose

weight/... So the question is: what does eating a balanced diet imply?

Eating a balanced diet implies getting foods and drinks from all the food

groups and in the right amounts, therefore some of these should be

consumed in moderation. It supplies the body with the energy and nutrients it

needs to perform everyday tasks, build new cells, breathe, etc. Thus, eating

an unbalanced diet can cause problems with the maintenance of body tissues,

nervous system function, growth and development, and bone and muscle

systems.[4]

And so, now, how can it be

achieved? One of the main objectives of

this guide is to explain the concepts

needed so that you can eat a balanceddiet making your own decisions based

on the knowledge that youve acquired.

However there are a few basic

guidelines that are sort of rules of

thumb, golden rules, or however you

want to call them.

VARIETY: Eat foods from all of the food groups in the appropriate

amounts. These amounts may vary depending on the person and

the reference they take. Below is an example of a divided plate


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from the United States Department of Agriculture:

[5]

CALORIES: Keep in mind your own energy needs. If you eat too

many calories, youll gain weight. If you eat too few calories, you

could wind up being underweight, you probably wont get enough

nutrients either and your body wont be working right.

PORTIONS: Controlling your portions is very important to control

your caloric intake as well as how much of each food group you

are consuming. Remember that balanced means you shouldnt

be getting too little or too much of any nutrient. The previous

image of the plate goes well with this concept too.

MEALS: You shouldnt skip any meals, or eat too much in between

meals either. Of course this will vary depending on your culture,

your traditions, etc., but keeping an order on what you eat will

help you to keep track of it and to make sure that you are eating

correctly.


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MetabolismYou probably have heard or seen the word metabolism lately. Perhaps in

magazines claiming ways to boost your metabolism and lose weight,

somebody complaining about their slow metabolism or somebodys fast

metabolism. Okay, so, what is metabolism, exactly? And what is the hype all

about?

Well, metabolism is the sum of the chemical reactions that happen

continuously in ones body. It is what permits life and enables your body to

function, they enable your muscles to contract, you brain to think, keep your

body warm, etc. These reactions require energy, which you get from the foods

that you eat.

Our metabolism is actually composed of two parts which complement

each other:

ANABOLISM: this is the part that uses the energy. It takes rathersimple molecules and turns them into more complex ones for

storage in the form of fat, carbohydrates and/or protein. These

are used to store energy for the future, maintain body tissues,

and for the growth of cells.

CATABOLISM: this is the part that produces energy for body

functions. It breaks down large molecules from the foods you

eat (mainly fat and carbohydrates) to release energy.

The energy the metabolism needs everyday to work right is called the

basal metabolic rate (BMR); it is in fact, the rate at which ones body burns

energy. This does not count the energy used moving, such as when you

exercise. The BMR is different for everybody, it depends mainly on your age,

gender, height and weight, nevertheless, one kilo of fat doesnt need as much

energy as one kilo of muscle, even when it is inactive. Other affecting factors

are genetics and functioning of certain glands, for instance the thyroid.


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An estimation of ones BMR can be calculated through a formula called

the Harris Benedict Equation and its result is in calories (will explain after this):

Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) -(4.7 x age in years)

Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8

x age in years)[6]

It is important to remember that it is an estimative, for it doesnt take

into account the lean (muscle) mass and thus the muscle-fat ratio. Also, thereis a way to do an estimation of the total of energy needed daily according to

your own physical activity:

If you are sedentary (little or no exercise) : BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) :

BMR x 1.375

If you are moderately active (moderate exercise/sports 3-5days/week) : BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) :

BMR x 1.725

If you are extra active (very hard exercise/sports & physical

job or 2x training) : BMR x 1.9[7]

As I said, the result of this equation is in calories, which you must have

heard or seen before. A calorie is a unit used to measure heat, and as heat is a

form of energy, it is used to measure the energy a food provides. Although we

always talk about calories, when we are referring to food energy the actual

unit is the kilocalorie (kcal), but you will usually see it as simply calorie. You

may also find that sometimes the kiloJoule (kJ) is used to measure food

energy, because actually the Joule is the heat/energy unit according to theInternational System of Units

[8].


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less energy; then your body gets the energy it needs from these fat stores.

And if you take in the same energy from foods than you burn each day, your

weight will be maintained. As I said, it is all about balance.

One great way to picture this is to think of a scale, having on the right

side the calories you burn in a day and on the left side the calories you eat in

that day.

If the scale is even, your weight wont be altered.

If the scale is tilted to the left you will gain weight.

If the scale is titled to the right, you will lose weight.


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Carbohydrates

Carbohydrates are one of the three macronutrients and are the bodysmain source of energy, in fact, between 40% and 60% of a persons calories

should come from carbohydrates. Each gram of carbohydrate contains 4 kcal.

You can find carbohydrates in a wide range of foods: bread, beans, fruit,

grains, milk, vegetables, pasta, other baked goods, sugary foods like soda and

candy.

The most common kinds of

carbohydrate are: sugars,

starches and fibres. They are all

based on a sugar molecule, a

simple union of hydrogen, carbon

and oxygen, hence their name.

Starches and fibres are chains of

these sugar molecules. What yourdigestive system does with them

is: it breaks them down into the

simple sugar molecules that can

pass to the bloodstream and converts digestible carbohydrates into glucose,

which is the kind cells can use as a source of energy.

FibreFibre is a special kind of carbohydrate because it is not digestible;

nevertheless, it is very important to the human diet. There are two kinds of

fibre: soluble and insoluble fibre. Soluble fibre attaches to fatty substances

and flushes them out of the body as waste, which helps decrease levels of

LDL, also known as the bad cholesterol. It also helps regulate the body's use

of sugars, helping to keep hunger and blood sugar in check. Insoluble fibre


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helps push food through the intestinal tract, promoting regularity and helping

prevent constipation.[10]

Great sources of fibre include:

Whole-grain breads and cereals

Fruits like apples, oranges, bananas, berries, prunes, and pears

Vegetables like green peas, broccoli, spinach, and artichokes

Legumes (split peas, soy, lentils, etc.)

Almonds[11]

DiabetesTo protect the levels of blood glucose from being too high and thus

breaking the balance, special cells in your pancreas releases a hormone called

insulin which lowers the amount of glucose in blood when they become too

high. The excess glucose is stored in cells or used for energy. As the glucoselevels get low, another hormone is secreted by the pancreas called glucagon.

This gives the signal to release stored glucose when there isnt enough of it in

the bloodstream.

In diabetic people this

process doesnt work

correctly, and the causesvary depending on the kind

of diabetes the person

suffers from. People with

type 1 diabetes dont

produce enough insulin, so

their levels of glucose in the

blood cannot be successfullylowered. People with type 2


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diabetes still produce insulin but do not respond normally to it. This is known

as insulin resistance, the insulin cant get into the cells. When this happens,

the pancreas starts producing even more insulin, it then wears out and it cant

produce any more insulin.

Genes, a sedentary lifestyle, being overweight, and a diet rich in

processed carbohydrates can each promote insulin resistance. (The

combination is far worse.) Data from the Insulin Resistance Atherosclerosis

Study suggests that cutting back on refined grains and eating more whole

grains in their place can improve insulin sensitivity.[12]


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ProteinProteins are part of every cell in our bodies; it is also present in all body

fluids, except for bile and urine. Thats why they are sometimes called the

building blocks of life. The cells in many tissues, such as those of muscles,

tendons and ligaments are maintained with protein. It is important in kids and

teens for proper growth and development. They also provide energy to our

bodies, just like carbohydrates, each gram of protein contains 4 kcal. Protein is

found in the following foods:

Meats, poultry, and fish

Legumes (dry beans and peas)

Tofu

Eggs

Nuts and seeds

Milk and milk products

Grains, some vegetables, and some fruits (provide only smallamounts of protein

relative to other

sources)[14]

Each protein molecule is a

large polymer chain of aminoacids. In the stomach during

digestion, they are broken down

into their different amino acids,

which are later used to produce

the necessary proteins. There

are 20 amino acids present in

nature and they can be dividedinto two groups. There are the 9 essential amino acids that can only be


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obtained through food. Then the other 11 non-essential amino acids can be

produced by the body from other amino acids.

Proteins can be classified as complete or incomplete. Complete proteinscontain all of the essential amino acids, while incomplete proteins dont. All

meat and other animal products are sources of complete proteins. These

include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products.

Protein in foods (such as grains, fruits, and vegetables) is either low,

incomplete protein or lack one of the essential amino acids. These food

sources are considered incomplete proteins.[13]


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FatsOf the three nutrients that supply energy to our bodies, fats provide the

most. Opposite to protein and carbohydrates, each gram of fat contains 9

kcal, which is more than double. This makes them not only a great source of

energy, but also great for storing it. The extra calories that you take in are

stored as fat inside the cells of the adipose tissue. Also, many important

nutrients such as vitamins A, D, E and K are fat soluble, meaning they have to

be consumed along with fat to be digested, absorbed and transported.

Healthy, unsaturated fats have been proven to lower the amounts of LDL

(bad cholesterol) as well as raising the levels f HDL (good cholesterol).

Unsaturated fats are predominantly found in foods from plants, such as

vegetable oils, nuts, and seeds. They are liquids at room temperature. There

are two types of unsaturated fats:

Monounsaturated fats are found in high

concentrations in canola, peanut, and olive

oils; avocados; nuts such as almonds,

hazelnuts, and pecans; and seeds such as

pumpkin and sesame seeds.

Polyunsaturated fats are found in high

concentrations in sunflower, corn, soybean,

and flaxseed oils, and also in foods such as

walnuts, flax seeds, and fish. Omega-3 fats,

[...] are an important type of

polyunsaturated fat. The body can't make

these, so they must come from food.[15]


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Saturated fats would be the bad

kind of fat, because our bodies

already produce this fat, so there

should be no need to consume it;

but most importantly because it

increases total cholesterol by raising

LDL levels. It is present in many

animal products such as meat,

poultry with skin, sea food and

whole-milk dairy products. Some

vegetable foods also contain

considerable amounts of this fat, for

instance, coconut, palm and palm

kernel oils. You should try to limit your intake of this fat by cutting down on

these foods.

Trans fats would be the worst of all, for they not only increase LDL levels,

but they also decrease HDL levels. These are produced when vegetable oils go

through a process called hydrogenation, which makes it solid, more stable and

less likely to spoil. As it can be heated up several times, it is used a lot for

frying. Trans fats are present in fried food, process foods, prepared baked

goods, margarines, and snack

foods. You should therefore

eliminate trans fats from your

diet by avoiding the previous

mentioned foods and checking

the nutrition facts label of the

foods you buy.


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Vitamins and MineralsIn addition to proteins, carbohydrates and fats, the diet must include

salts, vitamins, water and vegetable fibre. These substances are present in a

balanced diet and do not normally have to be taken in separately.

Proteins, carbohydrates and fats provide the body with carbon (C),

hydrogen (H), oxygen (O), nitrogen (N), sulphur (S) and phosphorus (P), but

there are several more elements that the body needs and which occur as salts

in the food we eat.

VitaminsVitamins are a group of organic substances quite unrelated from each

other in their chemical structure. The features shared by all vitamins are:

They are not digested or broken down for energy

Mostly, they are not built into the body structures

They are essential in small quantities for health

They are needed for chemical reactions in the cells, working in

association with enzymes.

Plants can generate their own vitamins in their leaves, but animals have to

take them in ready-made from plants or other animals.

Fifteen or more vitamins have been identified and they are sometimes

grouped into two classes:

Fat-soluble Found mostly in animal fats or vegetable oils

Water-soluble Present in green leaves, fruits, and cereal grains


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Name and source of

vitamin

Diseases and symptoms

caused by lack of vitamin

Notes

Retinol (vitamin A;fat-soluble)

Liver, cheese, butter,

margarine, milk, eggs

Reduced resistance todisease, particularly those

which enter through the

epithelium. Poor night

vision. Cornea of eyes

becomes dry and opaque

leading to keratomalacia

and blindness.

The yellow pigments,carotene, present in

green leaves and carrots

is turned into retinol by

the body.

Retinol forms part of the

light-sensitive pigmentin the retina.

Retinol is stored in the

liver.

Carotene (vitamin A;

water-soluble)

Fresh green leaves

and carrots

Ascorbic acid

(vitamin C; water-

soluble)

Oranges, lemons,

grapefruit, tomatoes,fresh green

vegetables, potatoes

Fibres in connective tissue

of skin and blood vessels

do not form properly,

leading to bleeding under

the skin, particularly at

the joints, swollen,

bleeding gums and poor

healing of wounds. These

are all symptoms of

scurvy.

Possibly acts as catalyst i

cell respiration. Scurvy is

only likely to occur

when fresh food is not

available. Cows milk

and milk powders

contains little ascorbic

acid so babies may need

additional sources.

Cannot be stored in the

body; daily intake

needed.


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Calciferol (vitamin D;

fat-soluble)

Butter, milk, cheese,

egg-yolk, liver, fish-

liver oil

Calcium is not deposited

properly in the bones,

causing rickets in young

children because the

bones remain soft and are

deformed by the childs

weight.

Deficiency in adults causes

osteomalacia; fractures

are likely.

Calciferol helps the

absorption of calcium

from the intestine and

the deposition of

calcium salts in the

bones.

Natural fats in the skin

are converted to a form

of calciferol by sunlight.

The B vitamins There are ten or more water-soluble vitamins which occur

together, particularly in whole grains, peas and beans. A deficiency of any one

of these vitamins is likely to occur only in communities living on restricted

diets such as maize or milled rice.

Folic acid is a B vitamin which, recently, has been shown to be effective in

reducing the incidence of birth defects such as spina bifida. Women planning

a pregnancy may be advised to take supplements of folic acid. It is present

naturally in green vegetables, root vegetables and whole grain products.

There are several other substances classed as vitamins, e.g. riboflavin (B2),

tocopherol (E), phylloquinone, but these are either (1) unlikely to be missing

from the diet, or (2) their functions are not fully understood.

Vitamin K plays a part in the blood-clotting process. It is widely available in

green vegetables and is also made by the bacteria living normally in the

intestine. Consequently it is unlikely to be lacking except in people whose

intestinal bacteria have been reduced by heavy doses of antibiotics.

[16]


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Minerals

Iron

Part of

haemoglobin

Pigment in red blood cells (erythrocytes) Important for the carrying of oxygen round the bodyMillions of red blood cells break down each day and their iron

is stored by the liver and used to make more haemoglobin.

However, some iron is lost and it needs to be taken in (adults

15 mg a day).

It's alsoneeded in

The muscles Enzyme systems in all the body cellsSources Red meat (especially liver and kidney) Eggs Nuts Bread

Spinach and other green vegetables

Deficiency Some form of anaemia: insufficient haemoglobin is made

and the oxygen-carrying capacity of the blood is reduced.

Calcium

Functions Deposited in the bones and teeth in the form of calcium

phosphate and makes them hard. It is present in blood plasma and is essential in normalblood clotting. It is needed in the chemical changes which makemuscles contract. It is needed for the transmission of nerve impulses.

Sources Milk and cheese are the richest

Present in most foods in small quantities


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Absorption Many calcium salts are not soluble in water and pass through

the alimentary canal without being absorbed. For it to be absorbed it must be in its right form, the dietbalanced and the intestine healthy. Vitamin D and bile salts are needed.

Iodine

Needed in only small quantitiesForms essential part of thyroxine (hormone produced in the thyroid

gland)

Sources Sea fish and shellfish are specially rich. Present in most vegetables provided that the soil they grow inisn't deficient of it. Potassium iodine may be added to table salt.

Phosphorus

Needed For the calcium phosphate of bone

For DNA

Sources Present in nearly all food Particularly abundant in cheese, meat and fish.[17]


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WaterOur bodies consist of a 70% of water; it is a main component in the

cytoplasm of all cells and body fluids. Due to the fact that many substances

are soluble in water, they can be carried around the body through the

different fluids such as blood, to be used or as waste.

We lose water constantly when we sweat, exercise, and go to the

bathroom. All this water needs to be replenished, thats why you might have

heard time and time again that you need to drink plenty of water every day.

You may have also heard that you have to drink eight glasses of water a day,

however, that isnt precisely right. The amount of water a person should drink

each day depends in a serious of factors including gender, age, weight,

exercise, environmental conditions, etc. What you can try to do is to pay

attention to how thirsty you are and try drinking water with every meal.

There is another problem too, because you may drink enough liquid each

day, it just may not be the right kind, though. Sodas and other soft drinks may

be very tasty and refreshing, but theyre full of sugar and high fructose corn

syrup as well as lots of additives like artificial flavourings and colorants. None

of these do any good to your health, plus, the sugars provide a lot of calories

which lead to obesity. Diet soft drinks arent any better; the sugar substitutes

added are believed to be bad for your health too (for instance aspartame has

been linked with diabetes) and could increase your waistline[18]

.

You should rethink juices too, because they also contain a lot of calories, it

is better to eat the actual fruit which also has other nutrients (such as fibre)

and will fill you up. Not to mention that not all the juices in the market are all

natural; many juice contain added sugars, preservatives, and other additives.

Cappuccinos, frappuccinos, milkshakes and many other milk based drinks are

usually loaded with sugar and saturated fat. You should try to focus on


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drinking mainly water, but you can also drink tea and coffee with little or no

sugar and/or milk or cream.


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Food LabelsYou can find food labels or nutrition facts labels on the packaging of most

packaged foods, usually at the back. It is important that you pay attention to

this label before eating or buying a food item to really know how healthy it is,

or not. This label contains information on the energy and nutrients that the

food contains. This is what a nutrition facts label looks like:

The first thing listed is the serving size. All the information below is

relative to the serving size stated, however, the serving size on the label may

not be the same as the one you usually eat so be careful. If your serving is

twice the size as the one on the label, you should double the calories, fat,

sodium, etc. The label provides the number of calories and the amount ofnutrients that a serving of the stated size provides to you when you eat it. It


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also shows the percentage of the daily value of such nutrient according to a

2000 kcal diet.

Although this kind of label is usually present only on packaged foods, youcan find the nutritional information of other foods online, for instance of

vegetables or a certain cut of meat. A website that is great for this purpose is

Nutrition Data (http://nutritiondata.self.com/) which has a very extensive

database and features the information in the same format as the packaging of

your favourite snack.

Here are some guidelines on what to focus on when reading the label:

[19]
http://nutritiondata.self.com/http://nutritiondata.self.com/http://nutritiondata.self.com/http://nutritiondata.self.com/


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Food Additives

You wont find these in the nutrition facts label, but you can spot them inthe ingredients list. Usually they have very difficult, almost unpronounceable

names. Some are natural and some others are artificial, and they are added by

food manufacturers to improve the food in a certain way, its appearance,

flavour, shelf life, etc.

There are uncountable food additives and there are lots of kinds too.

These are some of them:

Antioxidants

Substances used to preserve food by retarding deterioration,

rancidity, or discoloration due to oxidation.

Colours and Colouring Adjuncts

Substances used to impart, preserve, or enhance the colour or

shading of a food, including colour stabilizers, colour fixatives, colour-

retention agents, etc.

Drying Agents

Substances with moisture-absorbing ability, used to maintain an

environment of low moisture.

Emulsifiers and Emulsifier SaltsSubstances which modify surface tension in the component phase of

an emulsion to establish a uniform dispersion or emulsion.

Firming Agents

Substances added to precipitate residual pectin, thus strengthening

the supporting tissue and preventing its collapse during processing.


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Flavour Enhancers

Substances added to supplement, enhance, or modify the original

taste and/or aroma of a food, without imparting a characteristic taste

or aroma of its own.

Flavouring Agents and Adjuvants

Substances added to impart or help impart a taste or aroma in food.

Leavening Agents

Substances used to produce or stimulate production of carbon dioxide

in baked goods to impart a light texture, including yeast, yeast foods,and calcium salts.

Non-Nutritive Sweeteners

Substances having less than 2 percent of the caloric value of sucrose

per equivalent unit of sweetening capacity.

Nutrient Supplements

Substances which are necessary for the body's nutritional and

metabolic processes.

Nutritive Sweeteners

Substances having greater than 2 percent of the caloric value of

sucrose per equivalent unit of sweetening capacity.

Stabilizers and ThickenersSubstances used to produce viscous solutions or dispersions, to

impart body, improve consistency, or stabilize emulsions, including

suspending and bodying agents, setting agents, jellying agents, and

bulking agents, etc.

Texturizers

Substances which affect the appearance or feel of the food.[20]


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Food Myths

There are lots of myths regarding food outthere, in magazines, the internet, friends

mouths, etc. Many of them are not true at all;

some of them you may have already realised

after reading this guide, but others are probably

still up in the air. These are some of them and

their explanations:

Fat-free foods arent fattening.

There are lots of food

manufacturers that release these

kinds of products into the market.

Because they lack the fat, the taste

is affected and what is usually done is adding sugar and chemicals

to it, this can actually make the food even more fattening than theoriginal product. Also, because they think these foods will not

make them gain weight, many people eat them in big amounts

and the effect is the opposite.

Salads are always a better

choice.

Nowadays, many chain restaurants are

adding salads to their menus to promote

healthy choices. Nevertheless, most of

these salads contain dressings high in

saturated fats and calories, as well as

sodium.


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If you want to build muscle, you should eat lots of protein.

Most people get their daily dose of protein from the foods they

eat, and rarely there is the need to get it from supplements.

Taking in more protein than what you need will not make you gain

more muscle according to recent studies.

It is better to eat many mini-meals throughout the day.

Eating more meals means more opportunities to overeat, which

would increase the total amount of calories you take in. When it

comes to weight loss, what matters is the total youve consumed

(remember the weight management article).

Skipping meals helps you lose weight.

You may think that by skipping a meal you will be saving yourself

from plenty of calories, but what really happens is that you

become hungrier and are very likely to overeat on your next meal.

And your metabolism will slow down, trying to save energy.

Eating grapefruit will help you burn fat.

Just think about it. Its ridiculous. How

could ever a food dissolve the fat in

your body when you eat it? It really

makes no sense at all. What is true

though, is that grapefruit is low incalories (just like most fruits) and filling,

as well as being loaded with vitamin C

which is always good for you.

Eating a lot in the evening will promote weight gain.

Again, the only thing that matters is the total amount of energy

you take in, it makes no difference when you eat.


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Emotional Eating

It is likely that many times you eat without being hungry at all. You maybe bored, tired, stressed, sad, or even happy. You have nothing to do, so you

head to the kitchen and grab a snack. You may be stressed about school, a

fight with a friend, and you probably eat lots of ice cream or cookies. Also,

when you are happy, for example due to something youve accomplished, you

may reward yourself with your favourite food.

This kind of eating, eating for a

reason other than physical hunger,

is called emotional eating. We all

do it, but some people usually eat

in this way, and they wind up

eating lots of food and many times

the bad kind of foods. This

obviously can affect the personshealth and weight, which can bring

them down again causing more

eating.

When people are down they may reach for certain junk foods when they

are down, often referred to as comfort foods. It is thought that the reason

for this is that these foods activate certain chemicals in the brain that make usfeel good... temporarily. After emotional eating the good feeling fades away

and you might feel even worse after all and what youve eaten, then this

becomes a cycle. If it goes too far, it could become an eating disorder.

The best solution for this is to pay more attention to what you are feeling.

First of all, think if you are really hungry or if you just want to eat. Below is a

chart that may help you realise this.


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[21]

You also have to pay close attention to your emotions and what drives

you to eat. To do this you could write down on a journal how you feel whenyou eat to get to the source of the problem. If you are too tired, you may want

to increase how much you sleep at night. If you are stressed, take some time

to relax, breathe, and listen to some music that makes you feel good (I like

acoustic music and reggae). If there is anything that is bringing you down or

worrying you, talk about it with your parents or a friend, talking about your

problems can be very relieving.


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Eating Disorders

When a person suffers from an eating disorder is obsessed with foodand/or body image and takes extreme measures regarding these matters.

Their eating behaviour is not normal; they are affected by certain factors that

affect the sufferers choices regarding food. Although they are related to food,

eating disorders are basically mental illnesses. There are different kinds of

eating disorders, and many are not classified, they may not be the same in all

people.

Anorexia nervosaThis one is probably the most know type of eating disorder. People who

suffer from anorexia are extremely concerned with body image and they are

afraid of weight gain. They also tend to have a distorted image of what the

ideal body is and they see themselves as fat when they really arent. Because

of this they decrease the amount of food they eat dangerously and/or

exercise excessively, and as result sufferers usually end up being underweight.

About 10% of the cases of anorexia end up with death.


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BulimiaAnorexia and bulimia are similar, the difference

is that the person suffering from bulimia eats in

excess (binge eating) regularly and later tries to

compensate the calories in via extreme measures.

Examples are: provoked vomiting, excessive

exercise, and improper use of laxatives. They are

also very concerned with their physical looks and

act upon a feeling of guilt after binging because they

would become fat.

Binge Eating DisorderBinge Eating Disorder is similar to bulimia in the sense that the sufferer

binges regularly, except that they do not compensate for the excess food. It is

usually an extreme

case of emotional

eating. As a result,

the person becomes

overweight which

leads to high blood

pressure, diabetes,

more chances of

heart disease,between many other

problems that being

overweight brings.

The causes for eating disorders are not yet known, however, there is

some speculation. In the case of anorexia and bulimia, media and the fashion

industry may play a big role putting on pressure to be as thin and perfect as


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the models they show. Also, just wanting to be perfect in everything could

lead to an eating disorder. Big stresses in life could also be implicated, for the

person may look for comfort in food, and maybe vomit it, or may avoid food

the most they can.

Eating disorders are really serious, because the person is really sick, the

impulses that lead them to such behaviours take over them and they cannot

stop. They become addicted.


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References

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Omnivore - Wikipedia, the free encyclopedia (internet)-

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Discovery Health "Vegetarianism - Medical Dictionary"(internet) -

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McGee, W.

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Diet (nutrition) - Wikipedia, the free encyclopedia (internet)-

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2011[4]New York Times: Health (internet) -

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diet/overview.html

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USDAs MyPlate (internet)-http://www.choosemyplate.gov/2011

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Google Dictionary: Diet(internet)-http://bit.ly/iJ6rFr

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diet/overview.html

6/10/2010

Calorie Count: What is a balanced diet?(Internet) -

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Metabolism[6]

BMR Formula (Internet)-http://www.bmi-calculator.net/bmr-

calculator/bmr-formula.php

[7]Harris Benedict Equation (Internet) -http://www.bmi-calculator.net/bmr-

calculator/harris-benedict-equation/[8]

Essentials of the SI: Base & derived units (Internet) -

http://physics.nist.gov/cuu/Units/units.html

Metabolism explained | Better Health Channel (Internet)-

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism

_explained

November 2009

Metabolism (Internet) -

http://kidshealth.org/teen/your_body/body_basics/metabolism.html#

Dowshen, S.

May 2009

Discovery Health "Diet - Calories - Medical Dictionary"(Internet) -

http://healthguide.howstuffworks.com/diet-calories-dictionary.htm

McGee, W.

9/2/2005

Weight management[9] USDA's MyPlate.gov - Steps to a Healthier Weight(Internet) -

http://www.choosemyplate.gov/STEPS/stepstoahealthierweight.html

June 08, 2011

Calorie Counting - A Guide to Calories & Weight Control(Internet) -

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2011

Fats[15]

Fats and Cholesterol: Out with the Bad, In with the Good - What Should I

Eat? - The Nutrition Source - Harvard School of Public Health (Internet)-

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-

story/index.html

Fat: MedlinePlus Medical Encyclopedia (Internet)-

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8/2/2011

Fat - Wikipedia, the free encyclopedia (Internet) -

http://en.wikipedia.org/wiki/Fat#Importance_for_living_organisms

2011

Vitamins and mineral[16]Mackean, D.G .

2009

IGCSE Biology second edition + CD.

Hachette UK Company: Hodder Education[17]

Mackean, D.G .

2009

IGCSE Biology second edition + CD.Hachette UK Company: Hodder Education

Water[18]

2 New Studies: Diet Soda Leads to Weight Gain, Diabetes | Fooducate

(Internet) -http://blog.fooducate.com/2011/07/02/2-new-studies-diet-soda-

leads-to-weight-gain-diabetes/

July 2nd, 2011
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Mackean, D.G .

2009

IGCSE Biology second edition + CD.

Hachette UK Company: Hodder Education

Water in diet: MedlinePlus Medical Encyclopedia (Internet) -

http://www.nlm.nih.gov/medlineplus/ency/article/002471.htm

Vorvick, L. J.

8/15/2011

Healthy Drinks - The Nutrition Source - Harvard School of Public Health

(internet) -http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/

Food Labels[19]

Nutrition facts label - Wikipedia, the free encyclopedia (Internet)-

http://en.wikipedia.org/wiki/Nutrition_facts_label

2011

Nutrition Facts Help NutritionData.com (Internet)-http://nutritiondata.self.com/help/analysis-help

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http://health.howstuffworks.com/diseases-conditions/diabetes/checking-

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Food Additives[20]

Food Additives NutritionData.com (Internet) -http://nutritiondata.self.com/topics/food-additives

Food additive - Wikipedia, the free enciclopedia -

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Top 10 Food Myths Debunked(Internet)-

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Frater, J.

March 18, 2009

Top 10 Diet & Nutrition Myths - debunked by Dietitians (Internet)-

http://www.healthcastle.com/nutrition-myths.shtml

Tsang, G.

November, 2005

10 Diet Myths That Won't Go Away - That's Fit(Internet)-

http://www.thatsfit.com/2009/12/03/diet-myths-2/

Fields, J.

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, 2009

Top 10 Food Myths and Facts (Internet) -

http://www.womenfitness.net/top10_foodmyths_facts.htm

Emotional Eating[21]

Emotional Eating (Internet) -

http://kidshealth.org/teen/your_mind/emotions/emotional_eating.html#

Lutz Stehl, M.

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terms easily defined on MedTerms (Internet)-

http://www.medterms.com/script/main/art.asp?articlekey=46450

3/29/2005

Eating Disorders

Eating Disorders (Internet)-http://www.apa.org/helpcenter/eating.aspx

American Psychological Association

Eating Disorders (internet)-

http://kidshealth.org/teen/food_fitness/problems/eat_disorder.html#

New, M.

January 2011
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Anorexia nervosa: MedlinePlus Medical Encyclopedia (Internet) -


Berger, F. K.

4/18/2011

Bulimia: MedlinePlus Medical Encyclopedia (Internet)-


Berger, F. K.

4/18/2011

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Diet: Microsoft Offices predesigned images

Balanced diet :http://www.crustpost.com/wp-

content/uploads/2011/09/balanced-diet.jpg

Weight management:http://vivifymedical.com/wp-

content/uploads/2011/05/physician-supervised-weight-management-

300x241.jpg

Carbohydrates:http://health-club.org/wp-

content/uploads/2011/05/Carbohydrate-food.jpg

Diabetes :http://www.wales.nhs.uk/sites3/gallery/598/diabetes.jpg

Protein:

http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/

articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of

_high_protein_food.jpg

Unsaturated fats:http://www.healthy-balanced-diet.com/wp-

content/uploads/2009/09/healthy_fats.jpg Saturated fats:http://workout911.com/wp-
http://www.nlm.nih.gov/medlineplus/ency/article/000362.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/000362.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/000341.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/000341.htmhttp://teambuildingproblemsolving.com/images/team_problem.JPGhttp://teambuildingproblemsolving.com/images/team_problem.JPGhttp://teambuildingproblemsolving.com/images/team_problem.JPGhttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://www.wales.nhs.uk/sites3/gallery/598/diabetes.jpghttp://www.wales.nhs.uk/sites3/gallery/598/diabetes.jpghttp://www.wales.nhs.uk/sites3/gallery/598/diabetes.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://workout911.com/wp-content/uploads/2011/08/bacon.jpghttp://workout911.com/wp-content/uploads/2011/08/bacon.jpghttp://workout911.com/wp-content/uploads/2011/08/bacon.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://www.healthy-balanced-diet.com/wp-content/uploads/2009/09/healthy_fats.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/high_protein_diet_slideshow/photolibrary_rf_photo_of_high_protein_food.jpghttp://www.wales.nhs.uk/sites3/gallery/598/diabetes.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://health-club.org/wp-content/uploads/2011/05/Carbohydrate-food.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://vivifymedical.com/wp-content/uploads/2011/05/physician-supervised-weight-management-300x241.jpghttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://www.crustpost.com/wp-content/uploads/2011/09/balanced-diet.jpghttp://teambuildingproblemsolving.com/images/team_problem.JPGhttp://www.nlm.nih.gov/medlineplus/ency/article/000341.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/000362.htm


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content/uploads/2011/08/bacon.jpg

Trans Fats:https://reader009.{domain}/reader009/html5/0512/5af6675d7baed/5af667

Food myths:http://planetgreen.discovery.com/tv/future-food/images/quiz/intro-myth.jpg

Salad: Microsoft Offices predesigned images

Grapefruit:

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Emotional eating:

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Anorexia:http://www.counselor.org/wp-content/uploads/2009/12/Eating-

Disorder.jpg

Bulimia:http://www-

nehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eatin

g_01.jpg

Binge Eating Disorder:

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