Body Image - Hunger - Carbs - Proteins - Fats

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Hunger

What signals do you feel when you get hungry?

Growl in the stomach
Feels like a hole in my stomach
Headache
Weak
Snappy and crabby

What signals do you feel when you get full?

Satisfied
Relaxed
Up to my neck
Lazy
Sleepy

Why do I have to pay attention to these signals?

Your body in growing and is need of food and nutrition for growth and development. Also, day and night your body needs energy or calories from food to just run itself. If you do not pay attention to these signals then there is a chance of not getting enough or too much food.

What is metabolism?

Metabolism is the amount of energy needed to run your body and it varies depending on your sex, height, and weight and muscle mass. Every day you need fuel or calories to keep your body running. Think of putting a log on the fire when you put fuel on the fire it burns and if you don't the fire goes out. That is why we should not skip meals, go on fad diets or just stop eating.

Why is trust so hard?

Today there is so much information on what to eat. Fad diets use marketing tricks and false promises for a perfect body. If you follow a bunch of rules, try to control the food you eat or follow special diets you can end up feeling guilty and confused. Trust your body means to let it tell you what it needs. Feed it, rest it, exercise it, and don't forget to have fun!

What if I am in trouble?

Having trouble with food could involve starving yourself, binge eating, sneaking food behind your parents back or just not feeling energy because you are eating lots of sugar and junk food. Talk to your parents and tell them you would like to see a registered dietitian or make an appointment with your doctor.

If you are a teen and have a question email us.

Proteins

Why do I need it?

1. Proteins are important sources of amino acids, iron and zinc.
2. They are building blocks of hair, skin, nails and every cell in the body.
3. They help maintain steady blood sugars when one tends to be hypoglycemic.
4. Proteins prevents anemia.

How much do I need each day?

Protein should be between 12% to 20 % of the total diet.
One ounce of meat equals 7 grams of protein, 8 oz dairy is 8 grams of protein
Protein varies by age:
Children - 50 grams
Teens - 60 to 65 grams
Athletes - 1 gram per kilogram of body weight   
Eating disorders - 1.1 gram per kilogram of body weight

What are some healthy choices for protein?

Lean Proteins                                                           

Chicken breast or chicken tenders, tuna, seafood, turkey, lean ham (Healthy Choice, Boars Head), pork tenderloin or sirloin beef, egg and egg substitutes.

Vegetarian Proteins                                             

Tofu, Morning Star Farms veggie burgers, Chik Nuggets, black bean burger, Pizza burger, buffalo wings, Boca Burger, Lite Life or Veggie Ground round crumbles.
Soy based milk and cheese : Silk, Sun Soy, Veggie slices or grated soy cheese.

Dairy Sources

Low fat milk, low fat yogurt, cheese, 2% grated Kraft Cheese, low fat cottage cheese (Breakstone), pudding made with skim milk.           

Protein Boosters

Carnation instant breakfast, Luna bars, Pria bars, Boost, Ensure

Legumes                     

Hummus, lentils or split peas, baked beans, vegetarian refried beans, black beans 

Legumes are in the bean family. For example, soybeans are used to make vegetarian products that are good protein sources.

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