Everyday Choices
What is the best drink choice for daily hydration?
Water
Hydration is water and electrolytes
fact
How can poor nutrition negatively affect mental health in teens?
increased stress, irritability, or fatigue
When is the most effective time for teen athletes to refuel after exercise?
within 30 to 60 minutes after exercise
protein
eggs, meat, dairy products, beans, nuts, seeds, tofu, soy-based, chickpeas
How do you calculate how much water you need to drink in a day?
Half your body weight in oz plus 12-16 oz for every 30 to 60 minutes of exercise.
Skipping meals is a healthy way to control weight.
myth
What long-term effects can occur if a teen consistently does not eat enough food?
slowed growth, low energy, and nutrient deficiencies
What food groups should you eat before and after a workout?
Proteins and Carbohydrates
fiber
cats, chia seeds, flaxseed, psyllium husk, beans and lentils, carrots, barley, avocado, Whole wheat and whole grain products, rown rice, nuts and seeds, cauliflower, green beans, Potatoes, wheat bran, vegetables with edible skins, berries, broccoli, brussels sprouts
What are certain things you should regulate in your diet?
added sugars, saturated fats, sodium, excess processed foods
Don't eat after 7 PM
myth
How can diet influence acne in teens?
high-sugar or highly processed foods may worsen acne as the effect hormone production
What habit is essential for optimal performance and recovery?
About 9-10 hours of sleep
iron
cashews, spinach, lentils, chickpeas, fortified cereals, etc.
Name a few important nutrients essential for teen growth?
Calcium, vitamin D, iron, protein, zinc, healthy fats, etc.
I should limit carbs when trying to lose weight as they are fattening.
myth
Carbs are necessary for our body to make energy, you should instead try to cut out simple carbs.
Why is nutrition important during teenage years?
it supports growth and overall health
Why is fiber important for teen athletes?
it supports better digestion, steady energy, faster recovery, and overall health
potassium
beans, lentils, tomatoes, potatoes, sweet potatoes, soy, winter squash, bananas, kiwi, apricot, citrus fruits, etc.
Why should teens limit fast foods high in sodium, saturated fat, and added sugars?
To prevent the risk of low energy due to poor nutrition and health problems such as type 2 diabetes, high blood pressure, and weight gain.
People age 2 years or older should limit added sugars intake to less than ___ of their total daily calorie intake
10%
How can consistently poor nutrition during adolescence affect long-term health?
it can increase the risk of weakened immunity, delayed development, and chronic health conditions later in life
How does inadequate hydration impact athletic performance and recovery in teens?
it can cause fatigue, muscle cramps, slower recovery, and decreased performance
Vitamin B12
clams, fortified breakfast cereal, fish, beef, etc.