What should go into the loaves

A teenager's life is as complex as it gets... More so, what goes into the weaves and bouts of a teenager's tummy... Here we shall see some of the most important nutrients that goes within ...

MUST EAT #1: Carbohydrates! (CAR-BOW-HIGH-DRE-ATES)

Carbohydrates are the main source of fuel for this righty old car. In order to get the engine started for the day, carbs are a must! At least half of our total daily calories should come from carbohydrates. If lacking, our brains and muscles will not function properly >< The most important carbohydrates come from whole grains, veggies, fruits and low fat dairy products

MUST EAT #2: Proteins! (PRO-TEENS)

To repair muscles when they're spent! It provides some calories but its main job is to repair, build and maintain our skins, muscles, organs, blood and even bones. Growth needs a lot of this. However it should only occupy 15% of our diets since it provides very little energy

MUST EAT #3: Fats (FATS)

Help to create a layer of insulation and keep us warm. Dietary fats are different from body fats, however, excess dietary fats would be converted and stored as excess body fats (that's when we start growing fat). It provides cellular structure, hormones as well as a medium for fat-soluble hormones :D Keep 25%-30% our daily total calories for dietary fats. We'll need it and it won't be too much!

MUST EAT #4: Calcium (KEL-SEE-UM)

It is every girl's dream to grow taller. As we experience most of our skeletal growth when we are teens, calcium intake is essential to build up strong teeth and bones. Calcium is provided naturally in dairy products and some vegetables are also fortified - soymilk, cereals and tofus for instance. Try to keep at least 1200-1500mg to have strong and healthy bones!

MUST EAT #5: Iron (EYE-YAN)

Guys need it for adequate blood supply to the growing muscles and girls need it to replace blood losses during menstrual cycles (and growing muscle masses too!). We need around 15mg of iron and can get this through red meat, or vegetables like spinach :)

MUST EAT #6: Zinc (ZEENK)

This is really important, coming from someone who falls ill and sees people fall ill frequently, this is VeryVeryVery Important (VVVI). Zinc helps to build up our immune system (so all you little kids can fight the bad bacteria). However, too much of it may be toxic (it is a metal after all). Zinc can be found in seafood, meats, beans and even throat lozenges (therefore, don't suck too much on those).

MUST EAT # 7: B-Complex

This is really complex. Just by the name, it is a complex variety of B vitamins that include B1 (thiamin), B2 (riboflavin), B3 (niacin) and folate. Other Bs include B6 and B12. They can be found in whole grains, rice, nuts, dairy, eggs, meats etc. Variety of food is necessary to obtain this huge variety of Bs everyday!

With help from: http://www.advantagenutritionandwellness.com/index_files/index_files/essentialnutrientsforteens.pdf