Clinical Reference Systems: Pediatric Advisor 10.0
A Healthy Diet (for Teenagers)
HEALTH PROBLEMS RELATED TO DIET
At least six health problems have been proven to relate to
diet:
- Iron deficiency anemia
The body needs iron to build red blood cells. This type
of anemia usually occurs between 6 months and 2 years of
age. It can also occur in adolescents, especially in
girls with heavy menstrual periods. The main symptoms
are fatigue, shortness of breath, and poor endurance.
- Overweight
Obesity is one of the most common nutritional problems
in this country. Obesity is also one of the most
important contributing factors in heart disease,
hypertension, and some cancers.
- Tooth decay
Tooth decay is more likely if you have a lot of sugar in
your diet. (Poor toothbrushing habits also contribute
to tooth decay.)
- Intestinal symptoms
Too little fiber in the diet can cause intestinal
problems such as constipation, abdominal discomfort,
appendicitis, gallstones, and some intestinal cancers.
- Coronary artery disease
A lot of animal fat (especially cholesterol) in the diet
contributes to coronary artery disease. This disease
hardly exists in poor countries where the population
subsists on low-fat, high-carbohydrate diets. It is
also less common among vegetarians.
- High blood pressure
High blood pressure has been associated with an
increased amount of salt or a decreased amount of
calcium in the diet of some susceptible persons. Most
people, however, get rid of extra salt through their
kidneys and don't develop hypertension.
RECOMMENDATIONS FOR A HEALTHY DIET
- Learn the four basic food groups:
- milk products: milk, cheese, yogurt, and ice cream
- meat/eggs: red meats, poultry, fish, and eggs
- grains: breads, cereals, rice, pasta, and so forth
- fruits/vegetables; may be consumed as solids or
juices.
Twenty percent of a healthy diet should consist of milk,
meat, and eggs, and 80 percent should be vegetables,
fruits, and grains. (Fiber is found in grains, fruits,
and vegetables.) This is similar to the recommendations
that people receive 55 percent of their calories from
carbohydrates, 30 percent from fats, and 15 percent from
proteins.
- Eat three meals a day.
Breakfast is essential. Skipping breakfast can
compromise performance at school. For dieters, skipping
breakfast usually doesn't lead to weight loss. All
meals should contain fruits or vegetables, as well as
grains. Meat or milk should be included in two of the
meals.
Eating snacks is largely a habit. Snacks are
unnecessary for good nutrition but harmless unless you
are overweight. If you like snacks, try to eat more
fruits, vegetables, and grains.
- Decrease the amount of fat (meat and milk products) in
the diet.
Americans eat excessive amounts of meat and dairy
products.
To decrease the amount of fat in the diet, follow these
guidelines:
- Increase the amount of fruits, vegetables, and grains in
your diet.
Follow these guidelines:
- Consume at least five servings of fruits and
vegetables per day. (Fifty percent of Americans eat
only one fruit or vegetable per day.)
- Try to eat a fruit at every meal.
- Eat more fruits as dessert and snacks.
- Start every day with a glass of fruit juice.
(Caution: limit fruit juices to 2 cups per day to
prevent diarrhea.)
- Since fruits and vegetables are interchangeable, you
don't have to eat vegetables you don't like.
- Eat more soups.
- Eat more cereals for breakfast.
- Use more whole-grain bread in making sandwiches.
- Include an adequate amount of iron in the diet.
Throughout our lives we need adequate iron in our diets
to prevent anemia. Everyone should know which foods are
good sources of iron. Red meats, fish, and poultry are
best. One serving per day of these foods will provide
adequate iron. Although liver is a good source of iron,
it contains 16 times more cholesterol than beef and
should be avoided. Adequate iron is also found in
iron-enriched cereals, beans of all types, peanut
butter, raisins, prune juice, sweet potatoes, spinach,
and egg yolks. The iron in these foods is better
absorbed if the meal also contains fruit juice or meat.
- Avoid excessive salt.
Salt is not usually harmful for people without high
blood pressure. However, to discourage a taste for
excessive salt, remove the salt shaker from the dinner
table. Use other herbs and spices instead of salt. Eat
salty foods such as potato chips and pretzels sparingly.
- Avoid excessive pure sugars.
Sweets are not bad, but they should be eaten in
moderation. Most humans are born with a "sweet tooth."
They seek out and enjoy candy, soft drinks, and
desserts. The main side effect of eating candy is tooth
decay if the teeth are not brushed afterward. Eating
food with a lot of sugar ("a sugar binge") can cause, 2
or 3 hours later, jitters, sweating, dizziness,
sleepiness, and intense hunger. This temporary reaction
is not harmful and can be relieved by eating some food.
A love of sweets is not related to obesity (if the total
calories per day are normal) or hyperactivity. A high
amount of sugar in the diet has not been correlated with
coronary artery disease or cancer.
- Know what to eat before exercise.
Eating meat does not improve athletic performance. The
best foods to consume before prolonged exercise are
complex carbohydrates (starches). These include bread,
pasta (noodles), potatoes, and rice. These should be
consumed 3 to 4 hours before the athletic event so they
have passed out of the stomach.
Water consumption continues to be important up to the
time of participation and every 20 to 30 minutes during
the activity.
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Written by B.D. Schmitt, M.D., author of "Your Child's Health," Bantam Books.
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Copyright 1999 Clinical Reference Systems
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