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How to Fuel Your Body

By Taylor Craig

Audience

Introduction

For this presentation I would like you to put yourself in to the mindset of an highschool teenager.

Hook

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Let us face it, you probably do not have great eating habits. Bad eating habits in teenagers include skipping breakfast, not eating enough during lunch (or skipping lunch), not getting enough fluids (or the wrong ones), snacking at night, and missing out on essential fibers. It is crucial to fuel the body properly, teenagers especially.

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Thesis

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Fueling your body is vital for many reasons, especially as a growing and changing teenager. Whether it comes to playing sports and wanting to have optimal performance. Wanting to become a better student in school. Or just wanting to feel better in your body.

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To begin.

Why?

It is crucial to understand why teenagers develop these unhealthy eating habits in the first place. It is common for most teenagers to fall into these habits, and it is honestly a part of teenage development. Puberty causes both girls and boys to grow at a fast pace. And anytime there is an uptick in growth, an increased appetite seems to follow.

Girls Growth

Although puberty for girls seems to vary, girls go through puberty much earlier and faster than boys. Girls go through puberty between ages 10 and 14, and most will stop growing by age 15. During this time, most girls will notice an increase in weight. The National Library of Medicine reports that most adolescent girls skip breakfast or other meals to control their weight.

Activity: Calculate your predicted height!

  • Add together the height of your mom and dad
  • Subtract five -5
  • Divide by two /2

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Boys Growth

Boys on the other hand, will begin puberty around two years later than girls and continue to grow until age 17 or 18. Growing for that long requires extra nutrients and energy, hence why teenage boys are known for being big eaters.

Activity: Calculate your predicted height!

  • Add together the heights of your mom and dad
  • Add five +5
  • Divide by two /2

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According to the Australian Parenting Website, raisingchildren.net, “Teenagers go through big physical changes in puberty. They need extra nutrition to fuel these physical changes, which means they need to eat healthy food. Your child’s level of physical activity and stage of development determine exactly how much healthy food they need” (Raisingchildren.net.au paragraph 1)

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Proper nutrition is optimal for teenagers and is different for boys and girls. It is important to understand these differences and learn how to fuel yourself in the best way possible. Because what may work for one person does not always work for everyone else.

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Obviously, your body needs energy to function and grow.

Calories

Calories are units of energy provided from food or drinks. You can find the amount of calories listed on the back of food items. Certain foods, such as fatty, fried, or processed foods, tend to have more calories. Other foods, such as fresh fruit and vegetables, tend to have fewer calories.

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Joanne Lewsley writes “The Dietary Guidelines for Americans recommend women should take in around 1,600 to 2,000 calories a day, and men should take in around 2,000 to 3,000 calories a day” (Lewsley paragraph 9).

Humans are like snowflakes. Everybody is different, and people need different amounts of calories to be active and stay healthy. The number of calories you need depends on whether you are male or female, your genes, how old you are, your height and weight, whether you are still growing, and how active you are, which may not be the same every day.

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Calories

To calculate your calories, you will need to figure out what your BMR is, then calculate that by how active you will be that day to find your AMR.

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Step 1: Calculate your BMR

  • For women, BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)
  • For men, BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age in years)

My Example:

655.1 + (9.563 x 53kg) + (1.850 x 182.88 cm) - (4.676 x 17) = 1420.8 Calories

Step 2: Calculate your AMR (BMR x how active you are)

  • Sedentary (little or no exercise): AMR = BMR x 1.2
  • Lightly active (exercise 1–3 days/week): AMR = BMR x 1.375
  • Moderately active (exercise 3–5 days/week): AMR = BMR x 1.55
  • Active (exercise 6–7 days/week): AMR = BMR x 1.725
  • Very active (hard exercise 6–7 days/week): AMR = BMR x 1.9

My Example:

1420.8 Calories x (Moderately Active : 1.55) = 2,202.24 Calories a day

Plate Picture

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Calories are crucial, but it is also important to get the right calories. Empty calories are foods that have a high calorie count, but little to no nutrional value.

A lot of people begin counting calories in order to lose weight. But it is important that when counting calories, to count nutrional and low calorie foods. Getting the right amount of calories is only half the battle because eating healthy is just as important.

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As stated before eating healthy is just as crucial as getting the right amount of calories.

Healthy eating involves taking control of how much and what types of food you eat. Every meal you eat, try to involve fruits, vegetables, whole grains, low-fat protein foods, and low-fat dairy foods.

Healthy Eating

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Angelia Hinkle at the University of Floride blogs “You don't have to eat from every food group at every meal. However, to get all the nutrients you need for good health, it's best to eat a variety from each of the five food groups throughout the whole day. To get that variety, choose to eat from all the food groups and choose different foods within each food group.” ( Hinkle Paragraph 2)

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My Plate

Fruits and Vegetables

Fruits and Vegetables:

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Half of the plate is covered in green and red, labeled vegetables and fruits. Dark green, red, and orange vegetables have high levels of the nutrients you need, like vitamin C, calcium, and fiber.

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Grains

Grains:

One-forth of the plate is brown labeled Grains, or Carbs. Choose whole grain foods like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal. Try to refrain from white bread, white rice, and refined grain cereal.

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Protein

Protein:

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The last fourth of the plate is purple, reading Protein. Fill your plate with low-fat or lean meats like turkey or chicken, and other protein-rich foods such as seafood, egg whites, beans, nuts, and tofu.

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Dairy

Dairy:

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Lastly in you corner of the image there is a glass that reads Dairy. Involving dairy into your diet can be done even for those that are lactose intolerant. Chose an alternative option like lactose-free milk or soy milk with added calcium...Calcium comes mostly from dairy products, like milk, yogurt, and cheese, but can also come from fruits and vegetables.

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Fats

Fats:

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My Plate doesn’t include fat, but is very important to make sure you are getting it in your diet. Most foods include fat. Fat helps your body grow and develop, and can even keep your skin and hair healthy, but it is important to choose the right ones. Foods with good fat, that contain healthy oils include avocados, olives, nuts, seeds, and seafood such as salmon and tuna fish.

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As noted, it is important to eat healthy foods and get the right amount of calories each day.

How Much?

There are calories in each of the three main macronutrients that we eat, carbohydrates, fats and proteins. Every gram of carbohydrates contains 4 calories, fat contains 9 calories, and protein 4 calories. The AMDR, Acceptable Macronutrient Distribution Range details how many calories should come from carbohydrates, fats, and proteins each day, in order to receive sufficient energy and nutrition.

Qoute

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Prospect Medical shares, “ One of the problems with traditional calorie counting is that it doesn’t take into account the quality of what you’re eating. While portion control alone may work for the short term, unless you’re eating nutrient-rich foods that leave you satisfied, your self-control will eventually break down” (Prospect Medical paragraph 3).

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Macronutrients

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The macronutrients ratio is, carbohydrates make up 45 to 65% of your total calories, fats 20 to 30%, and protein 10 to 35%. The percentage of macronutrients changes based on what type of goal you are trying to achieve. For those trying to lose weight they might adjust carbohydrates to 10-30%, protein 40-50%, and fat 30-40%. There are many apps that can be used to calculate everything for you, from calories to macronutrients. But you can calculate your own macronutrients through simple division.

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For easy numbers, let’s say you were on a 1000 calorie diet. If your macro ratio was 40% carbohydrate, 30% fat, and 30% protein, then your calories would be 400 calories of carbs, 300 calories each from fat and protein.

  • 400 calories divided by 4 calories per gram of carbohydrate = 100 grams of carbohydrate.
  • 300 calories divided by 4 calories per gram of protein = 75 grams of protein.
  • 300 calories divided by 9 calories per gram of fat = 33 grams of fat (33.3 to be exact).

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Protein

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Protein is used to build and maintain muscle mass, organs, component of cell walls, and life-sustaining enzymes that govern cellular reactions. Protein can be broken down and used for energy, but this is only a small fraction of overall energy contribution. Most of our main energy needs are supplied by carbohydrates and fat.

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Carbohydrates

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Carbohydrate is the body’s preferred high energy source. It is mainly found in plant products such as grains (rice, wheat, oats, bran) and all fruits and vegetables. When you eat carbohydrates, your body breaks complex carbohydrates down into its component glucose, which is then absorbed into your blood and travel to target tissues where they’re needed.

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Fats

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Fats are good energy sources when it comes to being active. When you perform long, slower-paced exercises like walking or jogging, your body can mobilize and oxidize fat to be used as a fuel source. With regular exercise training, it’s possible to push your fat burning threshold higher so that you’re able to mobilize more fat for fuel at higher intensities.

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Last but not least hydration.

Hydration is an essential. Staying hydrating has lasting impacts including increased longevity and energy, healthy skin, and clearer minds. The human body is made of 60% water. Even a 1.5% loss of water can trigger dehydration, leading to changes in mood, decreased energy and decreased mental clarity. This happens when your body loses more water than you take in from drinking and eating.

Hydration

How Much?

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Sterling Nutrition recommends to consume about half your body weight in fluid a day. This is a general rule of thumb but the exact of amount of fluid required will vary based on the type of exercise, duration and intensity of activities you may participate in. The American College of Sports Medicine recommends drinking at least 2 to 2 ½ cups of fluid one to two hours before an outdoor activity and 3/4 to 1 ½ cups of fluid every 10 to 15 minutes you are outside. Afterward, drink 2 to 3 cups of fluids. Fluid is a loose term and it is vital to hydrate yourself with the right types of liquid.

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What?

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Try staying away from soda, juice and sports or energy drinks as they are often high in sugar and calories. Obviously you aren’t going to keep yourself from enjoying a sugaring drink here and there but try and hydrate yourself with water, flavored carbonated water with no calories, fat free or skim milk, coconut water, coffee, and tea.

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Doctor Andrew Nish qoutes “The recommendation is adults and children should only have sports drinks during extended and heavy exercise that lasts longer than an hour. Water, water and water should be the beverage of choice for hydration before, during and after physical activity or exercise routines lasting less than one hour” (Nish paragraph 2).

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Sports Drinks

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Sports drink can be effective when working out, they provide needed carbohydrates, sodium, potassium, and amino acids. As stated before carbohydrates give the body energy. Sodium helps the body retain water. Potassium stores carbs and fuel muscles. And amino acids helps muscles recover.

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Qoute

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“These drinks were never intended to be consumed by the general public, but unfortunately, they have been marketed to the masses with the underlying message that if you drink these, you will become a great athlete like Michael Jordan. Unfortunately, most people will just gain weight”(Nish paragraph 6), Dr. Nish says. The bottom line is that water should be the primary hydration source for children and adults, and sports drinks should only be used during time of high intensity and prolonged athletic events.

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Conclusion

In other words, you are a teenager. You are not perfect. You are going to eat crappy fast food and drink energy drinks when they are not needed. The main takeaway is not to shame you, because in all honesty most teenagers eat the same. But it is also important to stay mindful of what you are eating because during this time of growth and change, your body needs nutrients to do so. And especially for those who participate in activities that require more energy, you need to fuel yourself in order to perform the best of your ability. Not only fueling you body with the right food, but hydrating yourself with the right nutrient rich fluids.

Credits

  • Hinkle, A. (2017, November 2). Every Food Group Every Day. UF/IFAS Extension Escambia County. Retrieved November 6, 2022, from https://blogs.ifas.ufl.edu/escambiaco/2017/10/17/every-food-group-every-day/
  • Lewsley, J. (2022, October 28). What are calories? LiveScience. Retrieved November 6, 2022, from https://www.livescience.com/52802-what-is-a-calorie.html
  • Macronutrients: Fats, carbs, protein. Prospect Medical. (n.d.). Retrieved November 6, 2022, from https://www.prospectmedical.com/resources/wellness-center/macronutrients-fats-carbs-protein
  • Nutrition and healthy food for teenagers. Raising Children Network. (2021, January 22). Retrieved November 6, 2022, from https://raisingchildren.net.au/teens/healthy-lifestyle/daily-food-guides/nutrition-healthy-food-teens#:~:text=Teenagers%20go%20through%20big%20physical,much%20healthy%20food%20they%20need.
  • Pishposhdesign. (2021, September 25). How to hydrate effectively: What should you drink, how much, and when? Sterling Nutrition. Retrieved November 6, 2022, from http://sterlingnutrition.com/how-to-hydrate-effectively-what-shoud-you-drink-how-much-and-when/
  • Water vs. sports drinks: What's best for our bodies. UnityPoint Healt. (n.d.). Retrieved November 6, 2022, from https://www.unitypoint.org/livewell/article.aspx?id=9ab3d290-8767-4e22-8474-ab160992ae82#:~:text=The%20recommendation%20is%20adults%20and,Nish%20says.
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