Introduction

This is our blog about moderate activity for an average teenager. Our teenager will exercise for around 180 minutes a week. We will talk about proteins, carbohydrates, and fats.

3 Day Meal Plan

Day 1:
Breakfast: Oat meal with bananas and raisins
Lunch: Whole grain bread sandwich with lettuce, tomato, chicken.
Snack: Peanuts
Dinner: Whole grain pasta with tomato, meat, mushroom sauce.
Drinks throughout day: Skim milk and water.

Day 2:
Breakfast: Fruit salad.
Lunch: Green salad with vegetables.
Dinner: Fish and rice
Snacks: Walnuts, almonds.
Drinks: skim milk and water

Day 3:
Breakfast: Whole grain toast with low fat butter.
Lunch: Tortillas with refried beans.
Dinner: split pea soup
Snack: non salted sunflower seeds.
Drinks: skim milk, water.

Carbohydrates

Carbohydrates give us the energy to do daily things like run, walk and jump. If we didn't eat carbohydrates we would be dead.

But... too much carbohydrates in our diet will turn into fat. Over time that fat will build on our bodies making us look larger than we would probably want.

The pictures about are just some examples of carbohydrates.
Others include:Pasta, potatoes, poi, taro and many others.

Lipids/Fats

Lipids (Fats)
Fats are not always bad. There are some good fats for you too.
Most average teenagers only need 2-4 servings of fats a day.

Here are some BAD fats:
Saturated fats: this fat is the main dietary cause of high blood cholesterol. Cholesterol is a type of lipid that is found from animal sources. Having too much cholesterol can be dangerous to you health. When you have too much of it, it is put on the walls of arteries and form plaque. Plaque can clog up your arteries and then you can get a disease and become very sick. You can find saturated fats in:

Animal products: lamb, pork, lard, poultry fat, butter, cream, milk, cheese, and more dairy products made with whole or 2% milk.

Plant products: coconut (oil), palm oil, palm kernel oil, and cocoa butter.

Trans fats: this fat is another bad fat. It is like saturated fat that can raise cholesterol. Trans fat can also increase the risk of developing heart disease. You can find trans fats in:

Liquid oils, French fries, commercial packaged foods, packaged foods microwave popcorn.



Here are some GOOD fats:

Monounsaturated fats and polyunsaturated fats are two types of unsaturated fats. Unsaturated fats are good for you both monounsaturated and polyunsaturated fats lower your cholesterol and are healthy.

Monounsaturated fats include:
Peanuts, walnuts, almonds, pistachios, avocado, canola oil, and olive oil.

Polyunsaturated fats include:
Seafood (salmon, fish oil), corn, soy, safflower, and sunflower oils.

Protein

COMPLETE PROTEIN-
Complete protein is a whole protein that contains all the essential amino acids. You can obtain these by eating soy, spirulina, hemp seed, amaranth, buckwheat, and quinoa. These are specific examples of what you can eat, but you can eat any grain and bean, or grain or nuts and still obtain complete protein. “When you eat hummus and pita bread, nut butter on whole grain bread, pasta with beans, veggie burgers on bread, split pea soup with whole grain bread, and tortillas with refried beans, you are eating complete proteins.”


AMINO ACIDS
Amino acids are basically the building blocks of protein. About 20 different amino acids can form protein. Here are some most commonly used proteins that are found in food, glutamine, glycine, phenylalanine, tryptophan, and valine. Amino acids are 75% of your body. You need at least 8 amino acids per day. In order to obtain the eight essential amino acids, you can eat
any type of nuts and grain to obtain the minimal amino acids

Some protein can be dangerous to your body. If the protein you intake are not used, then they can turn into fat. Here are some examples of protein that can turn into potential fat. (Red meat, processed meat, poultry, and seafood)

Summary

We think that these are healthy ways of living. We think that moderate activity is what an average teenager does. If you eat healthy and exercise, then you can reduce the risk of obesity, high cholesterol, heart disease and much more. Please live healthy!

Bibliography

Marie's Websites on Lipids (Fats):

http://www.americanheart.org/presenter.jhtml?identifier=532#satfat
http://www.americanheart.org/presenter.jhtml?identifier=3045792
http://www.myfatstranslator.com/fats_results.html?age=14&gender=2&weight=130&heightfeet=5&heightinch=7&activity=3&
http://www.healthcastle.com/goodfats-badfats.shtml
http://www.childrenfirst.nhs.uk/teens/health/dear_doc/archive/d/diet_rda.html
http://www.childrenfirst.nhs.uk/teens/health/dear_doc/archive/d/diet_carbohydrate-intake.html

Tara's Websites on Proteins:

http://www.netrition.com/rdi_page.html
http://www.webmd.com/fitness-exercise/guide/benefits-protein
http://www.fitsugar.com/165298
http://www.wisegeek.com/what-are-amino-acids.htm
http://www.dietitian.com/protein.html
http://jnci.oxfordjournals.org/cgi/content/short/100/23/1695

Quinn's Websites on Carbohydrates:

http://images.google.com/imgres?imgurl=http://www.bread.com/pics/bread_pic1_big.jpg&imgrefurl=http://centralasia.foreignpolicyblogs.com/2007/11/07/uzbekistan-bread-elections-and-instability/&usg=__ADEV1sMSErNpmRtXdavTLh56Xa0=&h=409&w=492&sz=56&hl=en&start=1&sig2=7a3Wni7fdDr35RzJ0WoGag&um=1&tbnid=AWre1Ker4qKbtM:&tbnh=108&tbnw=130&ei=KCE-SYjnBpWWsQOAy72pCg&prev=/images%3Fq%3Dbread%26um%3D1%26hl%3Den%26client%3Dsafari%26rls%3Den%26sa%3DN

http://kidshealth.org/kid/stay_healthy/food/carb.html
http://www.visionlearning.com/library/module_viewer.php?mid=61
http://www.cem.msu.edu/~reusch/VirtualText/carbhyd.htm