The International E-magazine on Adolescent Health; Nutrition and your Circulatory and Respiratory Systems 1st volume | Page 3

MARCH 2014

Nowadays, as teens, we often get
preoccupied with our body image
weight, disregarding completely
nutrition. Keep reading if you want to
out what to eat to achieve a healthy
balanced diet!

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OPTICAL NUTRITION IN ADOLESCENTS
Essay 1
By Lorena González and Marcela Benavides

First off, nutrition can be defined as the process of eating the
converted by the body into glucose, which supports
appropriate kind of food so that one can fully grow and be
essential body functions and physical activity.
healthy. Sounds important, huh? Up next are some basic 2) Fats are also an important factor in a balanced diet
guidelines for ideal teen nutrition:
because it is a source of energy, vitamins, and fatty acids
that the body is not capable of generating on its own.
-Follow an eating plan that includes fruits, vegetables, low-fat
However, too much fat can trigger the rise of cholesterol
milk products, lean meats, eggs, nuts, fish, and whole grains.
and other health risks. Specialists suggest that we keep
our distance from saturated and trans fats, which can be
-Avoid cholesterol, salt, added sugars, and trans fats.
found in cheese, chocolate, cake, ice cream, sour cream,
biscuits and pastries. Instead, we should increase our
-Eat fruits and vegetables daily.
intake of unsaturated fats, such as salmon, nuts, seeds,
sunflower, olive oils, and avocado.
-Eat calcium-enriched foods regularly to strengthen bones.
3) Proteins are found all throughout the human body:
muscles, bones, hair, skin, and tissues. They form the
-Eat protein to sustain energy levels and become stronger.
enzymes power chemical reactions. Lack of a protein
intake might result in growth failure, decreased immunity, a
-Eat whole-grain foods to receive energy.
decline of muscle mass, and a weakening of the
respiratory and cardiovascular systems. Protein can be
-Control food portions. Stop eating as soon as you feel full.
found in fish, chicken, beans, nuts, among others.
4) Vitamins are substances that your body requires to be able
-Eat at a slow pace so that your brain can get the message
to grow and develop. There are 13 types of vitamins that
that your stomach is full.
your body needs. Typically, all the vitamins needed are
absorbed from the foods we eat. Additionally, our bodies
-Start the day off with a complete and balanced breakfast.
can form vitamin D and K. Low amounts of vitamins may
cause health issues. For instance, a lack of vitamin C
To ensure further understanding, we must analyze the
might trigger anemia.
different types of nutrients and the commonly asked questions 5) Minerals are essential because they aid in the building of
regarding nutrition.
bones, the making of hormones, and heartbeat regulation.
There are two main types of minerals. Macro-minerals are
1) Carbohydrates are found in both healthy and unhealthy
needed in large amounts and include calcium, phosphorus,
foods, such as bread, beans, potatoes, popcorn, pasta,
magnesium, sodium, potassium, and sulfur. Trace minerals
corn, soft drinks, etc. They come in a variety of forms, the
are just needed in small amounts, and include iron, copper,
most popular ones being sugars, starches, and fibers.
zinc, cobalt, and fluoride.
3
Carbs are a vital part of a healthy diet since they are