The International E-magazine on Adolescent Health; Nutrition and your Circulatory and Respiratory Systems 1st volume | Page 4

MARCH 2014

The best way to ensure the intake of the needed minerals
is by eating a wide variety of foods.
6)Water is also key to a proper nutrition. It helps maintain
the balance of body fluids, it controls calories, it
energizes muscles, benefits the skin, helps the kidneys,
and helps maintain regular bowel movement.
Now, some guidelines as to how much of each
(carbohydrates, fats, proteins, vitamins, minerals, and
water) is needed to obtain proper nutrition in healthy
adolescents:
*Carbohydrates: According to the Institute of Medicine;
“children and adults should consume 45 to 65 percent of
their calorie intake as carbohydrates, and at least 130
grams of carbs per day (“Healthy…”)”. Women need
about 1,600 to 2,400 calories per day while men need
2,000 to 3,000.

*Carbohydrates
-Good: Carbohydrates full of fiber. Examples: whole
grains, fruits and vegetables.
-Bad: Processed carbohydrates. Examples: white rice
and bread.
*Fats
-Good: Monounsaturated and Polyunsaturated fats.
Examples: olive oil, nuts, soybean oil and tofu.
-Bad: Trans fats. Examples: packaging of cookies and
cakes