How Do You Determine The Recommended Daily Caloric Requirement For Teenagers?

There is no solid number that can tell the recommended daily caloric requirement for a teen athlete. The recommended daily caloric requirements for an varies based off of the intensity of their workouts, if they plan to workout. If they are in intense training programs, they require more food overall and more protein. It all depends on Kids in strenuous sports like swimming or football require more calories daily than the average person. Some who does a specialized sport, like table tennis or bowling, may not need as much. It all depends on the intensity and frequency of your workouts or sports. If you don't eat enough and stay hydrated, you will feel weak and are more prone to injury and fainting. If you eat well, you will feel stronger, faster, and more prepared for victory.

A good estimation for a recommended diet for an Athletic teen would be around 3000 calories daily, that is, from eating a wide variety of foods. You need a balance of nutrients to maintain your body as an athlete. Some athletes may require more raw calories than others, but the bottom line is that you always need to keep a balance in foods to stay well-nourished as an athlete. A failure to balance the food groups could lead to many problems.

Why Is It Important For A Teenager to Eat Healthy Foods?

It is very important for teenagers to eat good food. It helps your body both now and in the long run. Your teen years are a critical point in the development of your body - you can make or break your health.

Eating right will help you now - you will feel nourished, energized, and strong. If you are always hungry or dehydrated, your body will feel very weak and you may not get exercise. Also, you may faint or have low blood pressure. Too much food is a bad thing, too. You may suffer from obesity which will also lead to no exercise, along with numerous detriments later in life.

Good nutrition will set your body for life - if you eat right now, it will help you live a long and healthy life. If you don't eat right now and have increase your bad cholesterol, it can lead to many conditions later in life like heart diseases. If you eat too much, too, you may later get diabetes.

Making good food choices now, especially if you are an athlete, is easy to do and will serve countless benefits.

Foods that should be avoided

Too much of any food can be a downfall for an Athlete, but key foods to avoid would include overly fatty foods, processed foods, etc. Some examples would be Pizza, Hamburgers, French Fries, Ice Cream, White bread/rice, etc.

Athletes can treat themselves every now and then with these foods, but constantly eating them will ultimately cause problems.
Sources/Links:
http://exinarticles.com/?Diet----foods-to-avoid-when-on-any-diet&id=186713

Protein, Carbohydrates, and fats are important.

Protein, Carbohydrates, and fats are important.

Each Macronutrient plays a vital role of supplying the body with energy, especially for Athletes. For Example, here's how these Macronutrients can benefit an Athletic teen in their activities when eaten in the right amount:

Fats: Provides long-term fuel, but varies its effectiveness depending on the duration of the workout and the shape of the athlete.

Proteins: helps build/rebuild muscle after workouts. More workouts= More protein.

Carbohydrates: Most important to Athletes, for it supplies short, yet the most effective form of energy for intense workouts

Source/Links:
http://www.ext.colostate.edu/pubs/foodnut/09362.html
Class notes/Macronutrient Notes

The 3 Day Meal Plan

Our 3 Day Meal Plan will be a recommended diet for a typical teenage athlete, first, consisting of two days of regular recommended eating and one final day of a pre-game meal plan.  Like all other diets, this plan is not here completely change your eating habits, but to hopefully give you knowledge of nutritious foods to eat to prepare for a big game or intense exercise. 

(This is based off of an approximate 3000 calorie diet) 

Day 1 (Regular): 

Breakfast:

1 Cup Oatmeal (Carbohydrates): 132 Calories

8 Ounces of Low Fat Milk (Calcium): 102 Calories

1 Banana (Potassium): 101 Calories

1 Whole Wheat Toast w/ a Tablespoon of Jelly (Carbohydrates & Sugar): 117 Calories

Lunch:

8 Ounces of Orange Juice (Vitamin C): 120 Calories

1 Ham and Swiss Sandwich (2-ounces sliced ham, 1 ounce swiss cheese, 2 slices whole wheat bread, 1 leaf lettuce, and 1 slice of tomato) (Carbohydrates, Calcium, Protein, Vitamins in Lettuce and Tomato): 333 Calories

8 Ounces of Skim Milk (Calcium): 85 Calories

Dinner: 

3 Cups of Spaghetti (Carbohydrates): 466 Calories

1 Cup Tomato Sauce with Mushrooms (Vitamins from Tomato and Mushroom): 94 Calories

2 Tablespoons of Parmesan Cheese (Protein, Calcium): 45 Calories

4 Slices of French Bread (Carbohydrates): 406 Calories

1 Slice Angel Food Cake (Carbohydrates, Sugar): 161 Calories

Snack: 

16 ounces of grape juice (sugar, Vitamin A): 330 Calories

6 Fig cookies (Carbohydrates, Sugars): 386 Calories

2-3 Cups of Water is recommended to be consumed to stay hydrated 

Total Calories: 2878 Calories

Day 2 (Regular):

Breakfast:

8 ounces Orange Juice (Vitamin C): 120 Calories

1 Banana (Potassium): 101 Calories

1/4 Cup Sliced Strawberries (Vitamin C): 13 Calories

8 ounces Skim Milk (Calcium): 85 Calories

8 ounces of Yogurt (Protein, Calcium): 137 Calories

1 Bagel (Carbohydrates): 146 Calories

Lunch:

8 ounces Apple Juice (Vitamin C): 116 Calories

8 ounces Low-Fat Milk (Calcium): 102 Calories

1 Can Tuna in Water (Protein): 220 Calories

2 Toasted Whole Wheat Bread (Carbohydrates): 120 Calories

1 Apple (Vitamin C): 50 Calories

1 Small Muffin (Carbohydrates): 234 Calories 

Dinner:

3 ounces (1 Serving) of Sirloin Steak (Protein): 225 Calories

1 cup of Brown Rice (Carbohydrates): 218 Calories

1 Glass of Skim Milk (Calcium): 85 Calories

1 cup of Asparagus (Vitamin A): 32 Calories

4 Slices of French Bread (Carbohydrates): 406 Calories 

Snack:

2 Cookies (Carbohydrates, Sugar): 96 Calories

1 Slice Whole Wheat Toast (Carbohydrates): 60 calories

1 Tablespoon Jelly (Sugar): 57 Calories

8 ounces Skim Milk (Calcium): 85 Calories

Approx. 2-3 cups of water is recommended to keep yourself hydrated

Total Calories: 2708 Calories

Day 3 (Pre-Event):

Breakfast:

8 ounces Skim Milk (Calcium): 85 Calories

Some type of Breakfast Meat (Protein and Fats)

1 Cup Assorted Fruit (Vitamins)

Toasted Whole Wheat Bread (Carbohydrates): 80 Calories

Lunch: 

2 Whole Wheat Bread (Carbohydrates): 120 Calories

8 Ounces Skim Milk (Calcium): 85 Calories

2 Servings Turkey (Protein): 66 Calories

1 Baked Potato (Carbohydrates): 278 Calories

Dinner:

3 Cups Pasta (Carbohydrates): 466 Calories

8 Ounce Orange Juice (Vitamin C): 120 Calories

Some type of vegetable (Vitamins)

Snack:

4 Ounces of Oatmeal (Carbohydrates): 66 Calories

8 Ounces Skim Milk (Calcium): 85 Calories 

A consistent amount of water is expected to be consumed the day before a big event.

Total Calories: Approx. 2000 Calories based off of desired fruits, vegetables, and meats

--By: Nicholas Muneno

http://www.ext.colostate.edu/pubs/foodnut/09362.html