There are 3 classes of food for macronutrients: protein, fats, and carbohydrates. In general, the recommended percentage of calories consumed in a day for these three macronutrients are 20%-35% from fat, 10%-25% from protein, and 45%-65% from carbohydrates. A teenager's diet should mostly be composed of
macronutrients from fruits, veggies, low-fat dairy, whole grains, and lean protein.
Carbohydrates are important for athletic performance, overall health and well-being. There are three main types of carbohydrates: monosaccharides, disaccharides, and polysaccharides. Monosaccharides are the most basic unit of carbs. Examples are fructose (sugar found in fruit) and glucose (blood sugar). Cells use the glucose from food directly for energy. Disaccharides are two monosaccharides put together. An example is sucrose (table sugar), which is a combination of glucose and fructose. Monosaccharides and disaccharides are both simple sugars, which are quickly absorbed by body and provide rapid source of energy. Polysaccharides (complex carbohydrates) include bread, potatoes, rice pasta. Starch and fiber are hundreds of monosaccharides put together.
When in digestion, the body breaks down carbs from food to glucose. Glucose gets transported to cells in the body and then they absorb it for energy usage. There are two main categories of carbs: simple and complex. Simple carbohydrates have 1+ types of sugars and can be easily digested. They are usually more refined and found with fewer nutrients than complex carbohydrates. These are examples of foods contained simple carbohydrates: fruit juice, candy, pasta and rice made with white flour, and most packaged cereal. Complex carbohydrates have 3+ sugars and need more time to be digested. These carbs are high-fiber and helps to improve digestion. These are examples of foods that contain complex carbohydrates: fruits, vegetables, multigrain bread, low fat yogurt, and brown rice. 1 g of carbs is equivalent to 4 calories, and this allows body to function properly. Carbs helps the brain and other organs to provide energy to the body through glucose. To maintain a healthy eating lifestyle, increase carbs that contain high fiber and limit carbs with sugar. Teenage girls need 5 grams of fiber per day and teenage boys need 38 grams of fiber per day. More healthy choices of fiber include whole fruits (oranges, pears, pineapple) , low-fat milk and yogurt, vegetables, legumes, and whole grains.
Protein, another macronutrient, is one of the most important factors that contribute to a teen’s diet, mainly because it helps to build stronger muscles. Also, it is essential for the purpose of proper development, especially when teen’s bodies are growing at rapid rates. 15-20% of calories for teens should come from protein. When you digest protein, it converts them into amino acids. The body then uses these amino acids as building blocks for other necessities of the body, such as new cells & tissues. Essentially, this is how muscles get stronger and stronger. Some basic sources of protein include eggs, milk, soy products, nuts, meat, and fish. There are 2 main types of protein: complete proteins and incomplete proteins. Complete proteins contain the 9 essential amino acids the body can’t produce on it’s own and all the other amino acids the body needs. Incomplete proteins contain fewer essential amino acids the body needs, but foods that contain incomplete proteins should still be consumed, as they are part of the healthy choices of a well-balanced diet. Complete protein sources include: tuna, chicken, and milk. Incomplete sources of protein include: nuts, legumes, beans, and seeds. In their diets, an average boy 14-18 years old needs more protein than girls; boys 14-18 year old need 52 grams of protein daily and girls 14-18 year old 46 grams of protein daily. But, teens that have more physically active lifestyles will need to consume more protein in order to gain muscle mass.
Fats are important because they are a major source of energy for the body and aids it in absorbing essential vitamins. Consuming fats helps maintain proper growth, development, and keeps you healthy. Fats also makes you to feel filled and provides taste to foods. They play a major role in cholesterol level. Cholesterol is waxy fat-like substance in certain parts of the body. Everyone needs some cholesterol in their blood to maintain function, but if you have too much, cholesterol sticks to wall of your arteries and other substances in the blood. This causes a blockage in your arteries and leads to heart disease.
Although fat is very high in calories with just 1 gram of fat equivalent to 9 calories, it should be part of a healthy diet and consumed in moderation. Teens especially need fat because it helps to maintain steady energy levels and develop functions in the body. For teens, 25% of daily caloric intake should be from fat sources. Less than 10% of your daily caloric intake should come from saturated fat. Teenage girls who eat 1,800 calories per day should consume 50-70 grams of fat daily and teenage boys who eat 2,200 calories per day should consume 61-86 grams of fat daily.
There are four primary kinds of fats: polyunsaturated fats, monounsaturated fats, trans fatty acids, and saturated fats. Polyunsaturated fats and monounsaturated fats, also known as the "good" fats, help to lower total blood cholesterol and LDL cholesterol levels. LDL cholesterol is major risk factor contributing to heart disease. Trans fatty acids, or trans fat, can be found in artificial hydrogenated oils, margarines, and vegetable shortenings mainly used for fast foods. Other types of trans fats are found in crackers, cookies, and snacks. Saturated fats are found in animal products. Examples of saturated fats are found in red meats, butter, pies, lard, cakes, fatty meats, sausages, bacon, cheese and cream. Saturated fats and trans fats are fats are known as the "bad" fats. Instead of consuming a lot of saturated fats and trans fats, a teenager should consume monounsaturated fats and polyunsaturated fats.
Most of the fats in a dieatry meal plan should come from monounsaturated fats and polyunsaturated fats. Monounsaturated fats can be found in foods that contain sunflower oil, corn oil, olive oil, canola oil, avocados, nuts such as almonds and hazelnuts, and seeds such as pumpkin and sesame. Polyunsaturated fats can be found in foods that contain soybean, walnuts, corn, and fatty fishes that contain Omega-3 and Omega- fatty acids: anchovies, herring, salmon, and sardines.
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Always eat breakfast to improve your energy level, and mood. Skipping a meal causes people to feel tired, and grumpy, so eat regularly, and also have protein with each meal. Protein will make the food "stay in your stomach longer" so you will feel full, and be able to focus for longer, rather than eating just carbohydrates. 
