The International E-magazine on Adolescent Health; Nutrition and Your Circulatory and Respiratory Systems (e.gMarch.2014) | Page 5

main types of fats – saturated and unsaturated. Animal fats (meat, butter, lard) are usually saturated fats and contribute to heart disease and cancer. This are very bad fats and are less harmful. Some fats have been found to be helpful in preventing some cancers and heart disease. These fats called omega-3 fatty acids are found in some fish, especially cold-water fish. Vitamins are essential for the regulation of many of the functions of the body. Most vitamins cannot be manufactured by the body and must be obtained from your diet. Vitamins do not produce energy. Minerals are compounds, obtained from your diet, that combine in several ways to form the structures of your body. For instance, calcium is a mineral that is crucial in the formation and maintenance of your bones. Minerals also help regulate body functions. Minerals do not produce energy. As far as how much you should eat of each of these for maximum nutrition and healthiness, it varies by person, however here are some of the normal guidelines some “average Joe” could use to get by on his daily nutrition. The complete variation comes from 12 years to 14 as one, and the second one being from 15 years to 18. For the sake of saving you a bit of trouble, we will put the formula for calculating how much you should eat in here. As far as calories go, (assuming you have 15-18 years old) you should have an intake of 40 to 45 calories per kg. Then, for Protein, you should consume about 0.9 grams per kg. For Vitamins and Minerals, you generally don’t need them if you have a balanced diet, however if you insist on getting vitamins or minerals, you should ask your doctor or caretaker. You should eat at least one serving of a high vitamin C food, for example citrus fruits or tomatoes, and also a high vitamin A food per day, like spinach or carrots. As always, you should avoid fast food, as they usually come bathed in oil and/or deep fried. These foods not only come with a hefty calorie and fat amount, but can also increase the risk of heart disease when you get older. An example of a nice, balanced breakfast, would be something like the following: 1 muffin, 15-20 grapes, one egg, and a glass of milk. This gives you calories to start your day, healthy, natural sugars to give you a boost, calcium to strengthen your bones and the necessary nutrients for a healthy diet, without overdoing it. Resources Healthy Eating During Adolescence." - Online Medical Encyclopedia. N.p., n.d. Web. 06 Mar. 2014. . "Normal Diet For Adolescents - 12 To 18 Years Of Age." - Care Guide. Drugs.com, n.d. Web. 06 Mar. 2014. "Protein for the T