A Teens Guide to Good Nutrition

Beln Artagaveytia Trabal

Woodlands School

A Teens Guide To Good Nutrition

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A Teens Guide To Good Nutrition

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: omni all, 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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A Teens Guide To Good Nutrition

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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A Teens Guide To Good Nutrition

Balanced Diet
You 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 balanced diet 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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A Teens Guide To Good Nutrition

Metabolism
You 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 rather simple 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. -6-

A Teens Guide To Good Nutrition

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, there is 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 3-5 days/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 the International System of Units [8]. -7-

A Teens Guide To Good Nutrition

Weight Management
There is no way round it: the main reason teens decide to change their lifestyle is because they want to change their body image. There is certainly nothing wrong with wanting to feel more confident in ones skin, especially if it leads to becoming a healthier person. The problem is that many teens dont really know how to lose weight or they think they do, but what they really know are all of the tips and tricks magazines claim to be the key to weight loss and what comes from peoples mouths. But also, many people are oblivious that some other people may want to actually gain weight instead because they might be underweight which is unhealthy too. Remember, being healthy is all about balance. Thats why Im talking about weight MANAGEMENT here, not just weight loss. Now that you know the basics about calories and metabolism, you know that your body, even when you are at rest, uses energy for the functions that allow you to live. This energy, known as the BMR, is measured in calories, which you get from the foods you eat every day. Your BMR plus the calories you burn when you move totals the amount of energy from food you will need for the day. Then, why do I gain weight if I eat too much? When you eat too much, you take in more energy than you what you burn, this excess of energy is stored by your body in the form of fat. When you eat too little, you take in -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 bodys main 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 your digestive 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.

Fibre
Fibre 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 -10-

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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]

Diabetes
To 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 glucose levels 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 causes vary 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 successfully lowered. People with type 2 -11-

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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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A Teens Guide To Good Nutrition

Protein
Proteins 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 small amounts of protein relative to other sources)
[14]

Each protein molecule is a large polymer chain of amino acids. 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 divided into two groups. There are the 9 essential amino acids that can only be -13-

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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 proteins contain 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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Fats
Of 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 Minerals

In 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.

Vitamins
Vitamins 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 Retinol (vitamin A; fat-soluble)

Diseases and symptoms caused by lack of vitamin Reduced resistance to disease, particularly those which enter through the epithelium. Poor night vision. Cornea of eyes becomes dry and opaque leading to keratomalacia and blindness.

Notes

Liver, cheese, butter, margarine, milk, eggs Carotene (vitamin A; water-soluble)

The yellow pigments, carotene, present in green leaves and carrots is turned into retinol by the body. Retinol forms part of the light-sensitive pigment in the retina. Retinol is stored in the liver.

Fresh green leaves and carrots Ascorbic acid (vitamin C; watersoluble) 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.

Oranges, lemons, grapefruit, tomatoes, fresh green vegetables, potatoes

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Calciferol (vitamin D; fat-soluble)

Butter, milk, cheese, egg-yolk, liver, fishliver 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 body Millions 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 also needed in Sources The muscles Enzyme systems in all the body cells Red meat (especially liver and kidney) Eggs Nuts Bread Spinach and other green vegetables Some form of anaemia: insufficient haemoglobin is made and the oxygen-carrying capacity of the blood is reduced.

Deficiency

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 normal blood clotting. It is needed in the chemical changes which make muscles contract. It is needed for the transmission of nerve impulses. Milk and cheese are the richest Present in most foods in small quantities -20-

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A Teens Guide To Good Nutrition

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 diet balanced and the intestine healthy. Vitamin D and bile salts are needed.

Iodine
Needed in only small quantities Forms 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 in isn't deficient of it. Potassium iodine may be added to table salt.

Phosphorus
Needed Sources
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For the calcium phosphate of bone For DNA Present in nearly all food Particularly abundant in cheese, meat and fish.

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Water
Our 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 Labels
You 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 of nutrients that a serving of the stated size provides to you when you eat it. It -24-

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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, you can 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]

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Food Additives
You wont find these in the nutrition facts label, but you can spot them in the 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, colourretention agents, etc. Drying Agents Substances with moisture-absorbing ability, used to maintain an environment of low moisture. Emulsifiers and Emulsifier Salts Substances 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 Thickeners Substances 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 out there, 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 the original 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 in calories (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. -29-

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Emotional Eating
It is likely that many times you eat without being hungry at all. You may be 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 persons health 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 us feel 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 when you 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 food and/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 nervosa
This 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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Bulimia
Anorexia 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 Disorder

Binge 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 -33-

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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
Diet
Omnivore - Wikipedia, the free encyclopedia (internet)http://en.wikipedia.org/wiki/Omnivore 2011 [2] Discovery Health "Vegetarianism - Medical Dictionary"(internet) http://healthguide.howstuffworks.com/vegetarianism-dictionary.htm McGee, W. 1/17/2007 [3] Diet (nutrition) - Wikipedia, the free encyclopedia (internet) http://en.wikipedia.org/wiki/Diet_(nutrition) 2011 [4] New York Times: Health (internet) http://health.nytimes.com/health/guides/nutrition/balanceddiet/overview.html 6/10/2010 [5] USDAs MyPlate (internet)- http://www.choosemyplate.gov/ 2011
[1]

Wikipedia: Nutrition (internet)- http://en.wikipedia.org/wiki/Diet_(nutrition) 2011 Google Dictionary: Diet (internet)- http://bit.ly/iJ6rFr New York Times: Health (internet) http://health.nytimes.com/health/guides/nutrition/balanceddiet/overview.html 6/10/2010 Calorie Count: What is a balanced diet? (Internet) http://caloriecount.about.com/article/what_is_a_balanced_diet

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Metabolism
[6]

BMR Formula (Internet)- http://www.bmi-calculator.net/bmrcalculator/bmr-formula.php [7] Harris Benedict Equation (Internet) - http://www.bmi-calculator.net/bmrcalculator/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) http://www.acaloriecounter.com/calorie-counting.php

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Carbohydrates
[10]

Carbohydrates: Good Carbs Guide the Way - What Should I Eat? - The Nutrition Source - Harvard School of Public Health (Internet)http://www.hsph.harvard.edu/nutritionsource/what-should-youeat/carbohydrates-full-story/index.html [11] Fiber (Internet)http://kidshealth.org/teen/food_fitness/nutrition/fiber.html# Gavin, M. L. February 2011 [12] Carbohydrates: Good Carbs Guide the Way - What Should I Eat? - The Nutrition Source - Harvard School of Public Health (Internet)http://www.hsph.harvard.edu/nutritionsource/what-should-youeat/carbohydrates-full-story/index.html Type 2 Diabetes: What Is It? (Internet) http://kidshealth.org/teen/diabetes_center/basics/type2.html# Dowshen, S. July 2009 Discovery Health "Carbohydrates - Medical Dictionary" (Internet) http://healthguide.howstuffworks.com/carbohydrates-dictionary.htm Apovian, C. M. 8/15/2006

Protein
[13]

Discovery Health "Protein In Diet - Medical Dictionary" (Internet) http://healthguide.howstuffworks.com/protein-in-diet-dictionary.htm 9/2/2003 [14] Nutrition for Everyone: Basics: Protein | DNPAO | CDC (Internet)http://www.cdc.gov/nutrition/everyone/basics/protein.html February 23, 2011 Protein (nutrient) - Wikipedia, the free encyclopedia (Internet)http://en.wikipedia.org/wiki/Protein_(nutrient) -37-

A Teens Guide To Good Nutrition

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-fullstory/index.html Fat: MedlinePlus Medical Encyclopedia (Internet)http://www.nlm.nih.gov/medlineplus/ency/article/002468.htm Kaneshiro, N. K. 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-sodaleads-to-weight-gain-diabetes/ July 2nd, 2011 -38-

A Teens Guide To Good Nutrition

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 Discovery Health "Checking Food Labels" (Internet) http://health.howstuffworks.com/diseases-conditions/diabetes/checkingfood-labels.htm

Food Additives
[20]

Food Additives NutritionData.com (Internet) http://nutritiondata.self.com/topics/food-additives Food additive - Wikipedia, the free enciclopedia http://en.wikipedia.org/wiki/Food_additive 2011

Food Myths
Top 10 Food Myths Debunked (Internet)http://listverse.com/2009/03/18/top-10-food-myths-debunked/ -39-

A Teens Guide To Good Nutrition

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. December 3rd, 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. February, 2010 Emotional eating definition - Medical Dictionary definitions of popular medical 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 -40-

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Anorexia nervosa: MedlinePlus Medical Encyclopedia (Internet) http://www.nlm.nih.gov/medlineplus/ency/article/000362.htm Berger, F. K. 4/18/2011 Bulimia: MedlinePlus Medical Encyclopedia (Internet)http://www.nlm.nih.gov/medlineplus/ency/article/000341.htm Berger, F. K. 4/18/2011

Images
Cover : http://teambuildingproblemsolving.com/images/team_problem.JPG Diet: Microsoft Offices predesigned images Balanced diet : http://www.crustpost.com/wpcontent/uploads/2011/09/balanced-diet.jpg Weight management: http://vivifymedical.com/wpcontent/uploads/2011/05/physician-supervised-weight-management300x241.jpg Carbohydrates: http://health-club.org/wpcontent/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/wpcontent/uploads/2009/09/healthy_fats.jpg Saturated fats: http://workout911.com/wp-41-

A Teens Guide To Good Nutrition

content/uploads/2011/08/bacon.jpg Trans Fats: http://www.bigoven.com/uploads/margarine.jpg Food myths: http://planetgreen.discovery.com/tv/futurefood/images/quiz/intro-myth.jpg Salad: Microsoft Offices predesigned images Grapefruit: http://www.healthline.com/hlcmsresource/images/slideshow/diet_review/sli de18-grapefruit-diet.jpg Emotional eating: http://remixyourhealth.files.wordpress.com/2011/09/emotional_eating.jpg Anorexia: http://www.counselor.org/wp-content/uploads/2009/12/EatingDisorder.jpg Bulimia: http://wwwnehc.med.navy.mil/_images/photos/HealthyLiving_HealthyLiving/mmh_eatin g_01.jpg Binge Eating Disorder: http://www.bodybuilding.com/fun/images/2009/fight_binge_eating_a.jpg Back: Micorsoft Offices Predesigned Images

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