Introduction

Cancer: the second highest cause of death in the United States. Approximately half of all male American citizens, and one – third of all female American citizens will develop cancer within their life.

Cancer is brutal: it can affect people of all ages, from seniors, to unborn fetuses. And to make matters worse, if cancers are not treated in time, they may form tumors that press against healthy organs, and strain them.

While the actual cause of cancer is usually not present, it is conclusive that having a healthier lifestyle may reduce the risk of getting this disease, and part of a healthier lifestyle includes eating healthy foods.

SO, teenagers should eat healthy foods, so they can reduce their risk of getting cancer, and we are here to teach you all about this!

Our blog topic: A Cancer Prevention Diet.

http://www.cancer.org/docroot/CRI/content/CRI_2_4_1x_What_Is_Cancer.asp

Macronutrients: All about them

What are macronutrients?

Macronutrients are essential dietary supplements that your body requires in order to function properly. They can be found in all of the foods and drinks that you consume, however certain foods and drinks are better sources.

There are three types of macronutrients: proteins, carbohydrates, and fats. Let’s start with proteins.

All About Proteins

The first type of macronutrient that we will explain about is protein. These macronutrients are made up of amino acids, connected together in chain-like shapes. Protein management is essential for any person involved in vigorous activity, such as weight lifting, or even long distance running, because protein is responsible for the repair and growth of muscles, organs and tissues of the body. Without proper amounts of protein, weight lifters, runners, etc, could get injured because their muscles would be left damaged, yet un-repaired. Chemically speaking, protein is made up of carbon, hydrogen, oxygen, and nitrogen, and single gram of protein is equivalent to about 4 calories, the same amount of calories a single gram of carbohydrates has. This brings me to the next macronutrient: carbohydrates.

All About Carbohydrates

Like proteins, carbohydrates (carbs for short) have about 4 calories per gram. However, unlike protein (which is used to repair and help with the growth of the body over a period of time) carbs are used right away, and thus they are known as the “primary energy source.” Carbs are made up of carbon, hydrogen, and oxygen, but they lack nitrogen, which sets them apart from proteins. Although the amount may vary among people of different gender, body composition, and activity level, people should generally have a meal which consists of higher amounts of carbs, about 60 percent or so. However, the last type of macronutrient should be consumed in smaller quantities…

All About Fats

Fat is the last type of macronutrient. A single gram of fat contains approximately 9 calories, which is more than double the amount calories in a gram of protein, or a gram of carbs. It is used over longer periods of time, and is not used right away, which makes fat seem like the opposite of carbs. While carbs should make up most of your meal, the amount of fat should be limited.

Fat cells are composed of a type of tissue known as adipose tissue. When taken in correct amounts, it provides proper insulation and protection to the internal organs, such as the heart and lungs, and serves as a means of transportation for vitamins.

There are three main types of fats, and they are not all equally helpful. The 3 types are saturated, unsaturated and fatty acids, and while all of these types should be used in moderation, saturated fats should be avoided most of the time, since they are linked to coronary heart disease, as well as diabetes, and other life threatening illnesses. Unsaturated fats have actually been linked to lowering the chances of getting these diseases, so these are some of the better fats.

Cholesterol on the other hand, is sometimes mistaken as a fat, but it really isn’t. It is a substance very similar to fat, and is just as essential. However like fats, too much cholesterol in the body can lead to serious illnesses, such as heart disease, and strokes. Again, the suggested amount of cholesterol varies depending on the person, however the Food and Drug Administration: the FDA, recommends that our cholesterol intake should not exceed 300 mg per day.

And that is all about macronutrients!

http://www.win-back-your-good-health.com/macronutrients.html

Article Title: What are macronutrients, anyway?

http://life.familyeducation.com/protein/foods/48677.html

Article Title: What Proteins are made of

http://weightloss.about.com/od/nutrition/a/blfatfacts.htm

Article Title: Dietary Fat – Understanding Different Types of Dietary Fat

The Recommended Daily Intake

How do you determine the recommended daily caloric requirement for a teenager?

Before you can determine how many calories you should aim to eat everyday, it is important to understand that the actual amount of calories is totally different, depending on the person’s attributes, such as their age, height, weight, activity level and even gender.

However, we decided to supply a caloric intake range regarding to male and female teens who are 15 years old, and exercise about 5 times per week. (Since most of us in the Lifetime Fitness Class are that age, and should be at that fitness activity level…)

A 15 year old male teenager who works out at least 5 times per weak, and is 5 to 5 ½ feet tall, weighing 120 pounds to 170 pounds should probably consume about 2088 to 2560 calories per day if they want to maintain current weight. However, if boys would like to aim for fat loss at a safe rate, we recommend consuming 1671 to 2048 calories per day, while keeping in mind that less consumption of fat, and moderated consumption of carbs and proteins are key factors in this process as well.

A 15 year old female teenager who works out at least 5 times per weak, and is 4 ½ to 5 feet tall, weighing 110 pounds to 160 pounds should probably consume about 1640 to 2112 calories per day if they want to maintain current weight. However, if girls would like to aim for fat loss at a safe rate, we recommend consuming 1312 to 1689 calories per day, while keeping in mind that less consumption of fat, and moderated consumption of carbs and proteins are key factors in the fat burning process.

In conclusion, we would like to express that these numbers, (although carefully recorded) are not “definite,” meaning that you or anyone you know may not necessarily need to consume as much, or as little calories as we describe. All data was found on an online calorie calculator, and if you would like to find out your own personal caloric intake, please copy and paste the link below into your browser, while keeping in mind that this website is for recommendation purposes only, and is not a substitute for a certified dietician.

Website Title: Calorie Calculator – Daily Caloric Needs.

URL:

http://www.freedieting.com/tools/calorie_calculator.htm?age=15&sex=M&weight=170&weighttype=P&feet=5&inches=6&activity=1.4625&optResults=C&optFormula=M

According to the U.S.D.A. website, a boy aged around 15 years old should get about 130 grams of carbohydrates per day, and for an active boy around my size, 5' 10", I should also get no more than about 91 grams of fat. Finally, I should receive about 52 grams of protein in order to support my needs.
For a girl around 15 years old, she should get about 130 grams of carbohydrates per day, and if she is 5' 7", about 73 grams of fat and about 46 grams of protein.

http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140

Foods You Should Eat and Foods You Shouldn't

Approximately, one out of every three cancers is a result of what you eat. Therefore, it’s important that we see why this is. As we said in our introduction, “…having a healthier lifestyle may reduce the risk of getting this disease.”
Basically, the guideline to eating a diet that reduces the risk of cancer is eating lots of fruits, vegetables and grains and also taking a large amount of meat out of your diet. This also applies to adults but with the additional rule of try to drink alcohol sparingly.
Specific foods to eat more of are, to name a few, beans such as lentils, berries such as raspberries, dark green leafy vegetables such as spinach, garlic, soy products and yogurt. Many of these foods have chemicals that will inhibit some cancer cells.
Specific foods to avoid would be red meats, alcohol, fried foods, smoked foods and foods that have been heavily processed.
These foods will be incorporated into our 3-Day Diet Plan as we plan for a healthy lifestyle.

http://helpguide.org/life/healthy_diet_cancer_prevention.htm

Recommended 3-Day Diet Plan

3-Day Diet

 

DAY ONE:

                  Breakfast: A handful of cut up berries (your choice). A cup of vanilla yogurt, topped with a tablespoon of granola. And a large glass of orange juice.

                  Lunch: A bowl of salad, topped with fresh tomatoes, carrots, onions, and a light vinaigrette. And a piece of whole wheat bread, with a light butter spread.

                  Dinner: A cheeseburger made with a whole grain bun, lettuce, tomato, onion, and pickles. On the side baked fries, lightly salted.

DAY TWO:

                  Breakfast: A bowl of oatmeal, topped with fresh berries, mint, and a sprinkle of brown sugar. And a large glass of 2% milk.

                  Lunch: A bowl of tomato soup. On the side, two toasted pieces of wheat bread with a garlic pesto spread.

                  Dinner: A baked quesadilla made with chicken, cheddar cheese, lettuce, tomato and topped with a dollop of sour cream and guacamole.

 

DAY THREE:

                  Breakfast: Egg-white omelet filled with bell peppers, onions, mushrooms, and tomatoes. On the side, wheat toast and a large glass of apple juice.

                  Lunch: A plain baked potato topped with chives.

                  Dinner:  Baked salmon, encrusted with furikaki, brown rice, and mixed vegetables.

Posted By: Juliet Von Rohr

Conclusion

Cancer. Not only is it a brutal and unwanted way to die, it's one of the most heartbreaking sights to watch. This isn't the way people want to die, nor is it the way loved ones want to see others go, so we've provided some of the ways to prevent cancer by watching the foods you eat and the ingredients in those foods that will help prevent cancer in the long run. Even if you follow this blog and all the information on it, I can't promise it will prevent cancer 100%, but I can say that it will decrease the risks of having cancer, and increase your chances of having a healthier and happier life.