Teenagers Speaking Up

On your mark, get set, go: healthy eating for teenagers active

Do you belong to sports teams at your school? Take your dance classes? Walk you to go to class or do you at least 60 minutes of exercise every day biking, swimming or recreational activities? Whatever makes you move, healthy food remains your best fuel to give you energy, stimulate your neurons, ensure your growth and keep fit everyday.
Eat to grow and play sports!

To maintain your fitness and a healthy weight, plan what you eat.
Start with the food groups. Your body needs a variety of different nutrients like carbohydrates, proteins, fats, vitamins, minerals and water. To stay fit, eat a sufficient variety of foods from the four food groups (Vegetables and Fruit, Grain Products, Milk and Alternatives and Meat and Alternatives) to meet your energy needs.
Collate intelligently. Choose most of your snacks in the four groups. Try whole grain crackers, cheese, vegetables, fruit or nuts. Read the Nutrition Facts table on packaged foods and limit your intake of sweets that are high in fat and added sugars.
Consider what you drink. With your meal, drink skim or low-fat. If you drink juice, limit yourself to one cup of unsweetened juice 100% fruit per day. Milk and juices provide important nutrients. When you're thirsty, choose water. Book soft drinks for a special occasion, such as sugary drinks can deprive you of the benefits of other drinks or foods more nutritious.

Visit www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-fra.php to learn how to choose your food and drinks.
Eat to perform at athletic events
Before taking action: Eat a meal high in carbohydrates and lean protein and drink plenty of fluids two to four hours before doing vigorous activity. Because these foods are digested more easily, they provide the fuel needed by your muscles. Eat to satiety, but not to the point you feel too full. If you need a snack later, remember to toast or crackers with lean protein (like cheese or peanut butter) between one and two hours before activity. Prepare yourself by getting enough fluids also. Drink at least two cups of water two to three hours before the event, then two more within 15 minutes before activity.
While you're in action: It is important to remember is that you must moisturize enough: ½ cup water (or sports drink) every 15 minutes to avoid dehydration, cramps muscle and heat stroke. You probably will not need to eat during the activity, unless it is prolonged beyond an hour. He must then eat a food rich in carbohydrates, like a cereal bar or a banana to replenish your energy.
After the test: Drink plenty to replace fluids that you lost in sweat. Water and unsweetened juices 100% fruit are all good choices, but to give up soft drinks. As soon as you can, eat a meal rich in carbohydrates with lean protein and unsaturated fats. This is especially important if you plan to repeat the exercise tomorrow.
Myths, facts and good moves in nutrition

Myths about nutrition and misinformation abound. Use the following health strategies to plan your own approach.
Expand your muscles through exercise. This is not consuming many drinks and protein foods that you develop your muscles. Healthy food well chosen can provide all the protein you need. To build muscle, you must make them work. Carbohydrates that are high in nutrients are the fuel of choice.
Set yourself a realistic weight for the competition. Your weight should be competitive depending on the growth stage at which you made. Whether you are a wrestler, gymnast or dancer or dancer, made the competition or you produce a show at a weight that does not compromise your health. Manage your weight every day, not just one or two days before the competition. A strict diet, fasting or extreme effort to sweat the overweight are not healthy options and can even cause dehydration and fatigue, which will hurt your performance.
Do not exaggerate the consumption of carbohydrates. Over-consumption of carbohydrates (where athletes store extra carbohydrates in their bodies) is not a recommended practice for youth. It is better to have a meal low in fat and high in carbohydrates a few hours before vigorous exercise. Remember that athletes are training hard every day and they must eat a little carbohydrate because they need that extra energy.
Eat smart and forget about fad diets. Ways known and not easily verified or develop strength to reach the target weight is not effective and may even cause harm. Avoid falling into the trap, even if the stars or your friends suggest.