Fat: Good vs. Evil

Although given a bad reputation, fat actually has very critical roles for the body. These roles include storing energy [and supplying energy throughout long duration activities] and insulating and protecting vital organs from trauma and temperature change. Moreover, fat manufactures growth and "maintenance" hormones and transports nutrients such as vitamins A, D, E, and K throughout the bloodstream.

Fat (scientifically called "lipids") is composed of glycerol and fatty acids. 20%-25% of your total diet should be from fat, however you should stick to eating unsaturated fats because these are the "healthy" fats. Some examples of unsaturated fats are olive oil, salmon, almonds, pecans, and avocados. Examples of saturated fats, which you should try to steer clear of, are cheese, butter, egg yolks, and pastries.

http://www.betterhealthusa.com/public/268.cfm

http://www.nlm.nih.gov/medlineplus/ency/article/002468.htm

http://www.saskschools.ca/curr_content/science10/unitc/fats.html

"Sports Nutrition Course" -Fat Pamphlet

Picture:

http://www.nutritionresolution.com/2010/01/what-you-must-know-about-fat/

http://www.textbookrevolution.org/index.php/File:Checkmark_green.svg

Protein, Protein, Protein!

Protein has many crucial roles as well. These being that it helps fight diseases, transports oxygen throughout the body, creates new cells and builds/repairs body tissue (such as skin, hair, nails, bones, muscles, etc.). Protein also maintains the strict acid-balance throughout the body, plays a vital role in enzyme production, and is greatly needed for the growth of teenagers.

Proteins are made up of 22 different amino acids, however not every food contains all of them, which is why they're called "incomplete" proteins. Protein should amount for 10%-15% of your total diet and some hardy sources of vegetarian protein come from eggs, beans, low-fat milk, lentils, nuts, barley, and quinoa.

http://www.betterhealthusa.com/public/268.cfm

http://vegetarian.about.com/od/healthnutrition/tp/protein.htm

"Sports Nutrition Course" - Protein Pamphlet

Pictures:

http://www.girl.com.au/nuts-for-life.htm

http://www.health-mania.com/nail-care/how-to-keep-your-nails-healthy/

http://blog.myhairstylingtools.com/blog/hair-care-healthy-hair/

http://www.rightonmag.com/2009/12/vanessa-hudgens-neutrogena-bloopers/

All About Carbs

Carbohydrates are one of the most important nutrients for active teens. This is because they are one of our main sources of energy (especially during activity) because they break down in our bodies very quickly because they're sugar molecules called monosaccharides and polysaccharides (also called "starches" or complex carbohydrates). In addition, Carbs protect muscles, act as a catalyst for breaking down fat, and assist in calcium absorption, which is one of the most essential micronutrients for teenagers.

Carbohydrates are made of sugar molecules such as glucose (also called "blood sugar") and fructose (sugar that comes from fruits). Carbs should amount for 60%-65% of your total diet. For vegetarians, some sources of good carbs come from pasta, cereal, fruit, potatoes, rice, whole-wheat or multi-grain bread, and vegetables.

http://www.betterhealthusa.com/public/268.cfm

"Sports Nutrition Course" - Carbohydrates Pamphlet

Pictures:

http://vegetariannutrition.net/vegetarian-teens/vegan-teen-athlete/

http://www.globalgiants.com/archives/2008/06/