Sugar, unhealthy fats and chemicals in our food supply are the enemies of our times. We need to get teens back to healthy foods.<\/p><\/blockquote>\n
Teen Nutrition Basics<\/h3>\n
Blood Sugar Regulation <\/strong><\/p>\n
Eating foods such as orange juice, muffins, pastas, processed foods such as salad dressings, white flour products and even whole wheat bread is not always a great idea. These foods turn to sugar and the body reacts by releasing too much insulin to bring down dangerous levels of blood sugar. Excessive sugary foods prevent teens (and adults) from keeping ideal weight and maintaining a healthy blood sugar level \u2013 which is necessary for mood and good health. Poor blood sugar regulation is causing too many young people to be pre-diabetic or diabetic. High blood sugar forces insulin to be released to bring it down to safe levels. But sometimes the levels get too low and then another hormone, glucagon kicks in to bring blood sugar up to appropriate levels. If the person also had a few cups of coffee or some cookies or a milk shake, the blood sugar surges higher and drops shortly afterwards, resulting in a series of \u2018highs and lows\u2019.\u00a0 Low blood sugar can make teens feel tired and moody, which leads them to reach for more poor carbohydrates (sugar) to spike their energy level back up again and the vicious cycle goes on.<\/p>\n
Blood sugar regulation is essential.<\/em><\/strong><\/p>\n
Not all carbohydrates are created equal. Teens need carbohydrates to help fuel their bodies; it\u2019s the choices that matter. Teens need to stabilize blood sugar with complex carbohydrates found in whole grains such as spelt, brown rice, quinoa, sweet potatoes, and whole oats \u2013 not sugar filled granola bars, cereals and store bought muffins filled with sugar and chemicals. Stay away from high fructose corn syrup, processed foods, packaged snacks, and processed soy products as best as you can.<\/p>\n
Fruit and vegetables should be eaten in abundance. They contain fiber that help move bowels and reduce toxicity caused by retained waste.<\/p>\n
Eliminate Unhealthy Fats and Chemicals<\/strong><\/p>\n
Healthy fats will nourish the brain, heart and nerves (which are covered by a myelin sheath made of fat) and will increase the body\u2019s metabolism to burn fat. Avoid bad fats such as, margarine, fake butter products, hydrogenated fats, \u2018light\u2019 oils and processed fats. The best are cold pressed or cold processed fats, olive oil, coconut oil, avocado, butter, raw nuts such as walnuts, pecans, almonds, hazelnuts, ground flax seeds, pumpkin seeds \u2013 no heat involved that can damage fats.<\/strong> Some processed fats\/oils sitting on grocery shelves have been through major processing \u2013 bleaching and deodorizing (Facts about Fat<\/em>, Finnegan and Fats that Heal, Fats that Kill,<\/em> Erasmus). The results are trans fatty acids filled with toxins. Watch for them in packaged foods.\u00a0 If you can\u2019t pronounce what\u2019s on the package and you don\u2019t know what it is, neither does your body. The body doesn\u2019t know what to do with chemicals. The liver will be working hard to filter out the chemicals. Give your liver a break!<\/p>\n
Eat Proteins at Every Meal <\/strong><\/p>\n
The growing teenage brain needs protein. Protein gives the body the building blocks it needs to repair and renew, and it also serves as a source of energy. Try fish, seafood, chicken, beef, pork and dairy products. Many nuts are high in protein, but beware: nuts also contain high levels of fat and calories. The protein in nuts is less adequate than the protein in meats, fish or eggs. For example, after eating the small amount of protein provided in a peanut butter sandwich at lunch, an hour or so later you may find yourself losing brain power. (Be sure to eat only all-natural nut butters \u2013 beware of processed peanut butter that is full of sugar.)<\/p>\n
Amounts of Food<\/strong><\/p>\n
Calorie restriction is dangerous for anyone \u2013 particularly for young girls. Too many young teens have been triggered into anorexia. If they are eating life producing foods, then they can eat until full and won\u2019t be required to eat more. Most people eat too much food due to the fact that the fast foods do not provide enough nutrients, and the body feels starved even though calories are high \u2013 so they eat more of the fast foods or processed foods and gain weight. Overfed and undernourished. <\/strong><\/p>\n
Nutrients to Thrive \u2013 the missing link in mental (and physical) health <\/strong><\/p>\n
Cells are powered by nutrients. Vitamin D alone powers 200 reactions in the body and without it teens will be prone to depression. Without enough B vitamins, and B12 (found in proteins) teens will feel lethargic, low in energy and be candidates for anemia, muscle wasting and depression or anxiety. Without enough Vitamin C (from most fruits and vegetables), scurvy-like symptoms can occur, bleeding gums, aching joints (people may think they\u2019re \u2018growing\u2019 pains). Low zinc can trigger anorexia. Zinc has been nicknamed the \u201cnew anti-depressant\u201d\u2013 it boosts mood and appetite.<\/p>\n
Extra Tips:<\/strong><\/p>\n
If your teen is too tired or refuses to eat breakfast (which is truly the most important meal of the day) make them a fruit smoothie with protein powder and yogurt. It\u2019s a fast, healthy way to start the day. We can\u2019t control what our teens eat when they are away from home, so be sure to educate them about the ill-effects of junk food \u2013 potato chips, soda pop, fast foods, etc. Make a list of healthy \u201cpower foods for better moods\u201d so teens are familiar with healthy alternatives. Want them to eat healthier? Buy healthier! Stock your cupboards and refrigerator with fresh, whole foods and nutritious snacks. Let your teens help shop for healthy foods that they like and let them prepare their own meals\/snacks. Keep junk food out of the house or to a bare minimum. Sneak blueberries or zucchini into brownies if they\u2019re not good fruit and vegetable eaters. As parents, set a good example for your children by eating healthy and instilling good eating habits when they are young.<\/p>\n
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