Pescatarianism for Active Teens: 2010

Eating Healthy

The importance of eating healthy.

It is very important to eat healthy foods throughout your whole life, but while you’re a teenager is when its the most vital. For most people, the teen years are when their bodies are doing the most changing; these changes are evidence of puberty. While going through puberty the body will take all the nutrients and calories it can get because it takes a lot of energy to produce such growth hormones as these.

Some key nutrients are calcium: to promote strong skeletal growth and prevent against fractures. Iron: to help blood carry oxygen to muscles and promote healthy brain function. Proteins: are the building blocks of cells and your whole body, it gives you energy and also a big part of you immune system to protect from diseases. Folate: helps with the production of cells and prevents against some types of cancer and anemia. And finally Zinc: Needed by the body to make insulin (a hormone that regulates the glucose levels in blood), eliminate harmful toxins, and to maintain a healthy immune system. Having lack of zinc can cause everything from acne to diabetes.

http://www.nutrition.com.sg/he/heteens.asp

Pescatarianism

What is a Pescatrian?
Pescatarianism is a way of eating. It's a little less extreme than vegetarianism, but not exactly carnivore-istic either. Pescatarians do not eat land animals and birds, but they do eat all sea life including fish, crab, scallops and lobster. A pescatarian diet also includes eggs and dairy. A pescatarian diet is a healthy way of living.

Some specific things it helps with are to lower bad cholesterol. Red meat is high in saturated fat and saturated fat causes bad cholesterol or LDL cholesterol. Pescatarianism does not include these types meat, so it is not a diet high in Sat. Fats. A Pescatarian diet is also high in Omega 3 fatty acids, and this helps to reduce cardiovascular disease. Overall since you are eating more fruits and vegetables in a pescatarian diet, and getting rid of fatty foods your overall health will improve.

In addition, pescatarianism is more sustainable. While you are still eating seafood, at least you are not contributing to factory farms. Approximately 51% of greenhouse gas emissions stem from the livestock industry, mainly being factory farms. Think of what a good impact there would be if all Americans turned to Pescatarianism.

------------------------------------------------------------------------------------------------http://www.musclemagfitness.com/nutrition/healthy-eating/pescetarian-diet-for-total-health.html

http://climatevoices.wordpress.com/2010/11/24/will-the-world-address-factory-farming-and-climate-change/

Calories for an Active Pescatarian

How do you determine the your daily caloric need?
Caloric intake differs between each person based on many factors such as gender, height, amount of exercise, and age; so you can never get the amount of calories very accurate.

Being a pescatarian doesn’t change your recommended caloric intake (1,800-2,000). But being an active teenager is really what factors in. While your a teenager is when your doing the most growing physically and mentally so the amount of nutrients and calories you need will go up. Then you factor in all the extra calories you need for being active everyday. On average active females from ages 9-13 are recommended to intake 1,800-2,200, and ages 14-18 are recommended to intake 2,400. On average for active males from ages 9-13 are recommended to intake 2,000-2,600, and ages 14-18 are recommended to intake 2,800-3,200.

http://www.livestrong.com/article/197215-pescatarian-diabetes-diet/
http://www.exercise4weightloss.com/teen-calorie-intake.html

Macronutrients

What are Macronutrients?

Macronutrients are the greatest portion of the human diet and are a very important to your daily nutrition. They are made up of Carbohydrates, Proteins and Fats. Macronutrients are also used to promote the growth of body tissues and lubricate your joints. Not only do they supply fuel for work but they also help to regulate body heat and help fight infections.

Carbohydrates

Carbohydrates are composed of sugar, starches and fiber. They are the most important Macronutrients because they are the source of energy, this energy is stored as glycogen and is used by the body to perform daily activities. Each gram of carbohydrate releases 4 calories for the body. Carbohydrates should be 40-60% of your diet. Some foods that are good sources of carbohydrates are : breads, pasta, rice, fruit, veggies, beans, and starches.

Proteins

Proteins are composed of Amino Acids. They make up 20% of our body weight and are the main component of muscles, hair, nails, skin, eyes and our internal organs. Protein is needed for growth and the maintenance of body tissues. The immune system requires protein in the formation of antibodies that are used to fight infections. Our metabolism is regulated by proteins in the form of Hormones. Proteins should be 25-30% of your diet. You need to be careful not to eat too much protein or too little. Some diseases caused by protein deficiency are Kwashiorkor and Maramus. Healthy proteins that you can eat are: beef, pork, fish, diary foods, and eggs.

Fats

Fats are mainly composed of lipids and are a form of energy reserves and insulation. The body can burn fat to make energy when there is not enough glycogen to use. Fats are also important for transporting the fat soluble vitamins. Your intake of fat each day should be 15% of your daily caloric intake. Some healthy sources of fat are Vegetables, oils, nuts, and fish.

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http://www.pleasanton.k12.ca.us/avhsweb/thiel/creek/research/98/Tabea/intro.html
http://straighthealth.com/pages/five/goodfats.html

Micronutrients

What are micronutrients and what amounts should you be eating ?
Micronutrients are the nutrients needed in life in small quantities. They mainly consist of vitamins and minerals. Micronutrients have no caloric or energy value but are necessary for good health. Micronutrients are usually manufactured within the human body but sometimes needed to be gained from foods or supplements.

http://www.pleasanton.k12.ca.us/avhsweb/thiel/creek/research/98/Tabea/intro.html

Foods to Avoid

What foods should we limit?

Did you know that the average American consumes 2-3 POUNDS of sugar a week? Did you also know that in the last 20 years, the average number of pounds of sugar per person, consumed per year has sky rocketed? Well, it actually isn't too surprising considering all the process sugar they are putting in everything. High fructose corn syrup (made from corn), dextrose (corn sugar), and sucrose (table sugar) are all highly refined sugars that you should really limit, and ultimately avoid.

Processed sugar is linked to all types of diseases but it's main drawback is that it raises your insulin level. If you eat say a medium bowl of ice cream, your blood sugar it spiked. Then your body kicks in and produces insulin to lower your blood sugar back down. When your insulin level is raised, it depresses your immune system, and your body is not able to defend it's self against diseases.

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http://laurakowalewski.wordpress.com/tag/food-for-thought/

http://recipes.howstuffworks.com/ice-cream.htm

http://www.bulkecandy.com/candy-corn-p-242.html