Macronutrients
Macronutrients are nutrients that provide
calories and energy. The nutrients absorbed are needed for a healthy lifestyle
and growth. Each one affects the body in a certain way. The prefix macro means
large, thus these macronutrients are needed in large amounts. Teens are very
active and have unique nutritional needs and need more of everything they eat.
Teenage years are the primary time for growth and it is important to get the
appropriate nutrition so teens may grow to their full potential. Macronutrients
are not necessarily more important than micronutrients but rather they require
a higher percentage of your diet.
Carbohydrates
Carbohydrates
produce fast burning energy, which is a reliable source of energy for the human
body. Carbohydrates should occupy about 45-65% of you daily calories.
Carbohydrates provide energy in the form of glucose (sugar). Having the
appropriate intake of carbohydrates allows for a healthy digestive system as
well as health blood sugar. Healthy sources of carbohydrates include whole
grain bread, pasta, brown rice, corn, and grains.
Proteins
Proteins are the second key macronutrient.
Proteins are made up of amino acids and contribute to muscle growth and muscle
rebuilding. Protein should occupy 10-35% of your caloric intake depending on
your activity level. Proteins are an essential for healthy growth during
teenage years. Some healthy sources of protein include seafood, white meat,
dairy products, nuts and certain seeds. For vegetarians soy products are a good
substitute for dairy.
Fats
Fats are the final essential macronutrient.
Fat is needed for normal healthy growth in
teens. However certain fats such as trans fats and saturated fats should be
avoided. Unhealthy fats can be found in most fast foods and having too much of
these fats could lead to unhealthy cholesterol later on in life. A better
alternative is unsaturated fats. Fats should contain about 25-35% of a teen's
daily diet. Some health sources of unsaturated fats can be found in olive oil, nuts,
avocados and fish.
Sources
http://christopherbean.com/blog/healthy-living/5-reasons-why-you-should-choose-wheat-bread
http://www.atasteofkoko.com/baked-herbed-salmon/
http://crucafe.com/need-know-olive-oil/
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