April 8, 2009
What should you eat for a healthy diet and for growth ? For breakfast lunch and dinner or for the 6 smal meals?
stefan_rpn asked:
Ive been researching on what a 17 year old should eat for a healthy diet and all I ever get is that I should eat some fruits, carbohydrates, protein, saturated fat enriched foods etc. But they never say what exact foods I can eat in that meal, how much I should eat of which and what I can eat for growth. I never really know what to eat in the end
so if anyone could answer me this question I would be really grateful =] thanks!
Ive been researching on what a 17 year old should eat for a healthy diet and all I ever get is that I should eat some fruits, carbohydrates, protein, saturated fat enriched foods etc. But they never say what exact foods I can eat in that meal, how much I should eat of which and what I can eat for growth. I never really know what to eat in the end
so if anyone could answer me this question I would be really grateful =] thanks!Filed under Diet & Fitness by admin
Comments on What should you eat for a healthy diet and for growth ? For breakfast lunch and dinner or for the 6 smal meals? »
The reason no one every really says which foods to eat is that there are hundreds of choices in each food group. And since people’s tastes are different, your choices may not be the same as others.
The important thing is to get the right balance in all the food groups (meaning so much carbs, veggies, etc.). Below is a link to an article that outlines what calories teens should eat and how much (in terms of portion sizes) they should get from each food group.
On this page there is also a link to the food pyramid which is a great source to learn more about each food group, etc.
Hope this helps
You need protein and calcium for growth, carbs and fats for energy. Read the labels on your food, and try to get 155g of protein in a day, no more than 55g of fat, and 340g of carbohydrate. If you feel overstuffed, you can cut back, but cut back 2g of fat and 1g of carb for every g of protein you cut.
Sources of protein are also often sources of fat, like meats, eggs. You will find you are driven to leaner meats like chicken, fish, turkey ******.
You should try to get at least 1300mg of calcium. If you can’t get it all in your diet you can get vitamin supplements at any drug store.
Anything that doesn’t have a label or you’re not sure about, you can get pretty close here:
As “jbmich” said, there are hundreds of choices.
If you are weight-lifting then you should go with roughly six meals a day.
If you are, then you should shoot for 1-1.5 grams of protein per pound that you weigh. Example: If you weigh 180 lbs. then you should try to get 180-270 grams of protein. Here is a link to some very helpful calculations:
bodybuilding.com is not necessarily for bodybuilders. It has articles on every possible topic of health that you could think of. I recommend checking it out.
If you want to gain lean mass. I would recommend eating foods such as Chicken,Tuna etc.
FEEL FREE TO SEND ME MESSAGES IF YOU NEED ANY ASSISTANCE.