Purpose of Blog

Eating healthy is important for everybody, but especially for teens. So what happens when you're lactose intolerant, and can't get calcium from milk, a common calcium source? What do you do? The main purpose of our blog is to assist and inform lactose-intolerant teens on how to eat healthy with their condition, and to inform others who are interested about it. Feel free to browse around and learn something new!

Posted by: Jackie Kojima (in collaboration with Ashley and Brianna)

Images:

http://www.milliondollaryack.com/meat/

What is Lactose-Intolerance?

Lactose intolerance is when the lactase in the small intestine aren't active. Lactase are cells found in the small intestine that split the otherwise not absorbable lactose into absorbable galactose and glucose. For each person lactose intolerance can mean something else. Some just receive stomachaches or flatulence, but others can get horrible cramps or diarrhea. For those who's daily lives are impacted by this condition they may need to limit or cut out foods with lactose in them.

A few examples of foods that are very high in lactose and should be limited or avoided are milks (just plain milk, condensed, and evaporated), yogurt, ice cream, processed cheese, and sour cream. Some examples of foods that are low in lactose are cottage cheese, cream cheese, cheese (unprocessed), and butter.

Though a lactose intolerant teen has to use a special diet, they still need all the same nutrients as the average teen. The thing that these teens still need to get is calcium. Though a major source of calcium is from lactose rich foods there are still other ways to get them.

EXAMPLES OF LACTOSE FREE CALCIUM RICH FOODS:
• "Green vegetables" such as broccoli or spinach
• Tofu
• White beans

• Oatmeal

• Calcium fortified soy milk"

• "Calcium fortified orange juice"

• Salmon or sardines with edible bones

Posted by: Ashley Kelley

http://pediatrics.about.com/od/calcium/a/06_calcium_food.htm

http://www.texaschildrenspediatrics.org/healthlibrary/pa_calckids_hhg.aspx http://www.everydiet.org/diet/lactose-intolerance

http://www.medicinenet.com/lactose_intolerance/article.htm
http://greenarbytheday.wordpress.com/2009/05/22/preservation-technique-how-to-freeze-broccoli/
blogs.jovempan.uol.com.br/.../cuidado-com-leite/

Healthy Eating for Teens

Q: Why is eating healthy important for teens?

Healthy eating is important for teens, because it has short-term and long-term effects on our bodies. It's important to eat healthy, because "the requirements for all nutrients increase" during teenage years. For example, since our bones are growing, teens need more calcium than younger children. Children ages 4-8 need 800mg of calcium, whereas children 9-18 need 1,300mg of calcium. In addition, "kids gain about…50% of adult weight during adolescence." It's important to make healthy food choices as a teen, so we can maintain a healthy weight in adulthood.

On a more general (this can apply to anybody), short-term scale, the foods you eat can affect…

• Your overall health: Certain foods have detrimental effects on your body, while you can benefit from some. (Look under "What specific foods should you limit and why?" and "What is healthy eating? =>Eating a variety of foods" for more details.)
• How you perform (your level of energy): Eating a lot of junk food can make you feel fatigued, and have "reduced concentration". This can be bad for teens—teens need a lot of energy for their daily lives (we teenagers have to balance our extra curricular activities and school)!

• How you feel (your mood): Having a diet with a good amount of carbs and protein, "fruits and vegetables", and limited fat and sugar, is the best way "to stabilize mood".
• How you look (your weight and complexion): It's common sense—someone who eats junk food all the time and someone who eats healthy, balanced meals are going to have a difference in weights. The same goes for complexion—certain foods are bad for your complexion, like soft drinks and chocolate.

http://www.helpguide.org/life/healthy_eating_children_teens.htm
http://www.texaschildrenspediatrics.org/healthlibrary/pa_calckids_hhg.aspx
http://teen-health.suite101.com/article.cfm/healthy_eating_tips_for_teens
http://ezinearticles.com/?Harmful-Effects-Of-Junk-Food&id=927106

http://abcnews.go.com/Health/Depression/story?id=4387456&page=1

http://ezinearticles.com/?5-Foods-That-Are-Bad-For-Acne&id=995926

Q: What specific foods should you limit and why?

You should try to limit/avoid…

• Soda: Soda provides unneeded calories with no vitamins or protein. It can also weaken bones, and can lead to tooth rotting and obesity.
• French fries: "Foods fried in vegetable oils" can (among other things) lead to obesity and speeded-up aging. French fries are also "high in trans fat". "Trans fat raises your 'bad' cholesterol". A result of having "a high bad cholesterol" is atherosclerosis. Atherosclerosis is the buildup of plaques in your arteries. A split in the plaques can create a blood clot, which can trigger a heart attack or a stroke.
• "Crackers, toaster pastries, sugared cereals": "These foods contain trans fat." (See the paragraph above and under "Essential Nutrients => Fats" for the bad dish on trans fat.)

http://teen-health.suite101.com/article.cfm/healthy_eating_tips_for_teens http://www.healthassist.net/conditions/food-avoid.shtml
http://www.mayoclinic.com/health/trans-fat/CL00032/NSECTIONGROUP=2

Q: What is healthy eating?

Healthy eating is…

• Eating meals with balanced nutrients: You want to have a good ratio of carbohydrates, fat, and protein in a meal. You don't want to have too much of one nutrient, and exclude the others.
• Making quality food choices: Making quality food choices means choosing fresh foods over processed foods when given the chance.
• Having an adequate caloric intake: Having an adequate caloric intake means consuming the right amount of calories—not too much, or not too little. There are different factors that affect daily caloric requirements. Look under "How do you determine recommended daily caloric requirements for a teen?" for more details.
• Eating a variety of foods: Did you know having a rainbow of fruits and vegetables is good for a healthy diet? The different colored foods provide different benefits. For example, orange fruits and veggies have beta-carotene, which can "help strengthen your immune system". Blue and purple fruits and veggies "may reduce your risk of cancer". In addition, all the food groups have something different to offer nutrient-wise. Eating a variety of foods can help you get all of your essential nutrients!
• Eating in moderation: Eating in moderation means not stuffing yourself, or eating "too much" of a good thing. And yes, you can have too much of a good thing!

http://www.doh.state.fl.us/family/5aday/flway/5adaykit04.pdf

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

Q: How do you determine recommended daily caloric requirements for a teen?

Here are some of the factors that determine recommended daily caloric requirements for a teen:

• Size: Bigger teens need more calories than smaller teens.
• Activity level: More active teens need more calories than less active teens.
• Age: During teenage years, caloric requirements increase as age increases. For example, boys who are 9-13 years old need around 1,800-2,600 calories (depending on other factors). On the other hand, boys who are 14-18 years old need around 2,200-3,200 calories (depending on other factors).
• Gender: During teenage years, "boys typically need more calories than girls".

http://www.mayoclinic.com/health/nutrition-for-kids/NU00606

http://www.weight-loss-center.net/calorie-needs-teens.htm

Posted by: Jackie Kojima

Images:

http://www.drkatalenas.com/drkatalenas/simple-tips-to-get-teens-to-eat-healthier/

http://www.watchmojo.com/blog/children/2009/07/21/

http://www.thecoca-colacompany.com/presscenter/imagebrands.html

http://www.health.com/health/gallery/0,,20307351_4,00.html

http://www.chicagocbm.com/clinic/2010/01/06/exercise-important-in-teens-blood-pressure-control/

Essential Nutrients

Macronutrients

Macronutrients are the nutrients your body needs in large amounts. There are three main macronutrients: protein, carbohydrates, and fat.

Protein is made of amino acids. It helps oxygen circulate through the blood, strengthens your immune system, participates in your "muscle contractions and movement", and helps support your hair. The macronutrient protein is broken down slowly, so it will provide you with long-term energy. About thirteen percent of your diet should be protein, which can be found in meat, dairy, fish, and eggs.

Carbohydrates are split into three groups: monosaccharides (which are made of glucose and fructose), disaccharides (made of two combined monosaccharides), and polysaccharides (starches and fibers; also called complex carbohydrates). Carbohydrates supply less energy than proteins or fats, but they are important for central nervous system functions. They should make up around fifty-seven percent of your diet and can be found in cereals, grains, bread, oatmeal, rice, and pasta.

Fats are made of lipids and are classified into five groups. Saturated fat (and also trans fat) is a major cause of coronary heart disease. Monounsaturated fats offer protection, but polyunsaturated fats do not cause or protect you from it. Essential fatty acids are required for healthy cardiovascular, immune, reproductive, and nervous systems. Cholesterol is needed for bodily functions (low-density lipoprotein carries fat into the arteries while high-density lipoprotein carries fat away from them). About thirty percent of your diet should be fats, which can be found in red meat, shellfish, corn & olive oil, and butter.

Micronutrients

Micronutrients are the nutrients that your body needs in smaller amounts. They let your body make enzymes, hormones, and other substances needed for proper growth. You should have 1300mg of calcium, 18mg of iron, 60mg of vitamin C, 1000mg of phosphorus, 150 mcg of iodine, 400mg of magnesium, and 15mg of zinc daily.

Posted by Brianna-Marie

http://www.netrition.com/rdi_page.html
http://www.texaschildrenspediatrics.org/healthlibrary/pa_calckids_hhg.aspx
http://www.brianmac.co.uk/nutrit.htm

http://www.youngwomenshealth.org/protein.html

http://biology.about.com/od/molecularbiology/a/aa101904a.htm

http://www.merck.com/mmhe/sec12/ch152/ch152b.html

3 Day Meal Plan

Day 1:

Breakfast:
Peanut Butter on Whole Wheat Toast
Glass of Calcium Fortified Orange Juice
Lunch:
Brown Rice and Skinless Chicken Breast w/Spinach
Water
Snack:
Banana
Dinner:
Whole Wheat Bread and Pesto Pasta Topped with Broccoli
Water

Day 2:

Breakfast:
Bowl of Oatmeal Topped with Strawberries
Glass of Fortified Soymilk
Lunch:
Tuna Salad Sandwich & Carrots
Water
Snack:
Trail Mix (w/Dried Fruit, Peanuts, Walnuts, etc.)
Dinner:
Beef Stew with Veggies (Carrots, Celery)
Water

Day 3:

Breakfast:
Egg Sandwich
Glass of Calcium Fortified Orange Juice
Lunch:
Spinach/Romaine Salad w/Tomato, Cucumber, Bell Pepper and Italian Dressing
Water
Snack:
Apples & Peanut Butter
Dinner:
Brown Rice and Chicken with String Beans
Water

http://www.bodyforlife2.com/incompletprotein.htm

Images:

http://www.bzzagent.com/bzzscapes/scape/the-walt-disney-company/muppets-chef/