What Should I Eat? How Much Food and Exercise?

What should a teen be eating and doing to be healthly…

• A balanced Diet?• High Protien and Low Carbs Diet?• No Carbs Diet?• No Fat Diet?• Whatever I want!• Exercise for 30 minutes, 60, or 90?• How much should I eat?

• The Dietary Guidelines for Americans give science-based advice on food and physical activity choices for health. The 2005 edition of the Dietary Guidelines remain the current guidelines until the 2010 edition is released.

What is a "Healthy Diet"?The Dietary Guidelines describe a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;

• Includes lean meats, poultry, fish, beans, eggs, and nuts; and• Is low in saturated fats, trans fats, cholesterol, salt (sodium),

and added sugars.

How Many Calories Should Teens Eat Daily?

• Overview Teenagers' bodies continue to develop, grow

and change throughout their teen years. The number of calories a teen needs in order to function properly each day depends on gender, age and physical activity level.

Female Caloric Needs

• According to the USDA Dietary Guidelines for Americans, females age 11 to 13 who seldom exercise should consume 1,600 calories each day, while those age 14 to 18 need 1,800 calories.

• Teenage girls between 11 and 13 who are moderately active require 1,600 to 2,200 calories each day, and girls age 14 to 18 need 2,000 calories.

• Vigorously active teen girls need between 1,800 and 2,400 calories a day.

Male Caloric Needs

• Sedentary males 11 to 13 years of age need 1,800 calories each day, while those 14 to 18 years of age need 2,200 calories, according to the USDA Dietary Guidelines for Americans.

• Teen boys age 11 to 13 who are moderately active should consume 1,800 to 2,200 calories each day, while those who are vigorously active need up to 2,600 calories a day.

• Moderately active males age 14 to 18 need 2,400 to 2,800 calories

• Those who exercise vigorously require up to 3,200 calories each day.

http://www.mypyramid.gov/pyramid/index.html

• Your food and physical activity choices each day affect your health — how you feel today, tomorrow, and in the future.

These tips and ideas are a starting point. You will find a wealth of suggestions here that can help you get started toward a healthy diet. Choose a change that you can make today, and move toward a healthier you.

Tips to help you:

• Make half your grains whole • Vary your veggies • Focus on fruit • Get your calcium rich foods • Go lean with protein • Find your balance between food and physical activity • Keep food safe to eat

Tips for Eating Healthy when Eating Out

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

• Ask for whole wheat bread for sandwiches. • In a restaurant, start your meal with a salad packed with

veggies, to help control hunger and feel satisfied sooner. • Ask for salad dressing to be served on the side. Then use only

as much as you want. • Choose main dishes that include vegetables, such as stir fries,

kebobs, or pasta with a tomato sauce. • Order steamed, grilled, or broiled dishes instead of those that

are fried or sautéed.

More Tips…• Choose a “small” or “medium” portion. This includes main dishes, side

dishes, and beverages. • Order an item from the menu instead heading for the “all-you-can-eat”

buffet. • If main portions at a restaurant are larger than you want, try one of these

strategies to keep from overeating: Order an appetizer or side dish instead of an entrée.

• Share a main dish with a friend. • If you can chill the extra food right away, take leftovers home in a “doggy

bag.” • When your food is delivered, set aside or pack half of it to go immediately.• Resign from the “clean your plate club” – when you’ve eaten enough,

leave the rest.

• Children and Adolescents (aged 6–17)• Children and adolescents should do 1 hour (60 minutes)

or more of physical activity every day.• Most of the 1 hour or more a day should be either

moderate- or vigorous-intensity aerobic physical activity.• As part of their daily physical activity, children and

adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

Sources

• http://www.mypyramid.gov/guidelines/index.html

• http://www.health.gov/paguidelines/factsheetprof.aspx

• http://www.livestrong.com