Carbohydrates: Carbohydrates are the macronutrient the body can most quickly transfer into usable energy, so they are extremely important for more active teens that need to move or react quickly. Carbohydrates are divided into monosaccharides (fructose and glucose), disaccharides (sucrose), and polysaccharides (starch and fiber). Carbohydrates are made up of sugars, fibers, and starches. This macronutrient provides short and medium-term energy, which is stored as glycogen. Carbohydrates should amount to around 45-60% of your daily caloric intake. Good sources include bread, pasta, rice, potatoes, fruits, and vegetables.
Proteins: Proteins make up 20% of the average teen's body weight so it is important to maintain a supply of this macronutrient. Proteins are made up of amino acids and are essential for the growth and repair of your skin, hair, and nails, as well as the operation of various enzymes in your body. Also, in the absence of carbohydrates, the body will begin to utilize proteins as a source of energy. This macronutrient should amount to about 10-15% of your daily caloric intake. Good sources include fish, lean/red meat, eggs, beans, nuts, low fat milk, poultry, and soy products.
Fats: It is important to note that fats are divided into four categories: saturated fats, unsaturated fats, essential fatty acids (Omega 3, 6, and 9), and cholesterol (further divided into low-density lipoprotein [LDL] and high-density lipoprotei
n [HDL]). Unsaturated fats, essential fatty acids, ad HDL cholesterol are necessary for your body to maintain healthy cardiovascular, reproductive, immune, and nervous systems. Saturated fats and LDL cholesterol should be limited as they are known to cause hearth disease and diabetes among other illnesses. Fats are made up of lipids and are responsible for providing long-term energy for lower intensity activities. Your body can store fat in the form of triglycerides over long periods of time. In addition, fats insulate and protect your vital organs. 20-25% of your daily caloric intake should be fats.
Sources of saturated fats (which you should limit) include red meat, egg yolks, cheese, butter, and milk. Olive oil, canola oil, avocados, almonds, pecans, sunflower oil, and corn oil are all good for getting your unsaturated fat. For essential fatty acids, you should eat walnuts, pumpkin seeds, sesame seeds, avocados, dark leafy green vegetables, and oily fish. Foods high in LDL cholesterol include cream, butter, ice cream, egg yolks, shellfish, and red meats. To increase your level of HDL cholesterol, you should eat omega-3 acids and a lot of fiber. As always with your food choices, it is vital to get just the right amounts. The three macronutrients should be the body's main food sources and it is important not to under or over consume these foods. If you can maintain a balance of these macronutrients in your diet, you are taking a step towards a healthy lifestyle.
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