Teenagers, of course!!

By: Vincent, NikoLAI and Corporal Kan.

A balanced diet for whom?

A 3 Ular Production

Introduction• Teenagers require a healthy diet to carry on regular activities in daily lives. A healthy diet will be able to

ensure that teenagers acquire all the required nutrients to support their lives without needing the help of external devices to jump start their state of breathing.

• In general, humans are unable to synthesize food substances internally. However, the average human is able to survive up to 2 to 8 weeks depending on amounts of stored body fat. An obese human is able to continue surviving for longer periods of time compared to the common teenage bookworm or geek.

• Teenagers are the footsteps towards a founding nation. Teenagers are the future for our homeland and without them, our country will crumble like a biscuit dropping onto the floor or a building in Crysis2 .

• Indeed, teenagers are a commodity to our ever growing nation. If you are a teenager and are reading this, congratulations!! You are about to benefit your health and state of well-being by reading this article which basically consists of material “legally borrowed” from various sources from the Internet.

• The following advice is entirely true. And that’s a “Vincent guarantee”

• Note: A Vincent Guarantee is always true and all who do not follow will die miserably. Our lawyers have advised us to not state this anywhere. However, our editorial department consists of a frog and a chicken…they don’t go well together.

Main stuff: Balanced diet• A healthy balanced diet means a diet rich in fruit, vegetables and starchy

foods, that also contains moderate amounts of foods rich in protein, milk and dairy foods.

• Milk, cheese, yoghurt, soya beans and nuts are rich in calcium which is needed for healthy bones and teeth.

Fortified breakfast cereals, margarine and oily fish are good sources of dietary vitamin D which helps ensure a good supply of calcium in the blood and therefore healthy bones.

• Iron is needed for healthy blood.

•Eat at least two portions of fish a week.

• You should also include foods containing folic acid in your diet •

Citrus fruit (such as oranges and lemons), •

Milk, margarine, butter, green vegetables, carrots and apricots are all good sources of vitamin A, which is important for good vision and healthy skin.

Being fit and health •

How can I maintain a healthy weight?

• If you eat a healthy balanced diet you should be able to maintain a healthy weight.

• If you're overweight, stick to a balanced diet but also try to cut down on foods containing sugar and fat, and get plenty of physical activity.

• In particular, it's a good idea to:

• -- cut down on sweets, cakes, biscuits and fizzy drinks,

• -- eat less fatty foods such as chips, burgers and fried food in general,

• -- eat regular balanced meals,

• -- eat more fruit and vegetables.

• Try to focus on eating a healthy diet and being active rather than on losing weight.

Vegetables

Is it healthy to be vegetarian?

Yes, you just need to make sure your diet is balanced and includes all the necessary nutrients.

As meat, fish and chicken are traditionally the main sources of protein, a vegetarian diet needs to include alternative sources of protein.

Milk, cheese, eggs and pulses (lentils, beans) are good sources.

Although meat is the best source of iron, it can also be found in pulses, green leafy vegetables and iron-enriched bread and cereals.

It's easier to absorb the iron from our food if we eat it with foods that contain vitamin C, which is found in citrus fruits such as oranges.

Maintaining healthy diet.• Increase fruits and vegetables (2 cups of fruit and 2 ½ cups of

vegetables a day). Include all vegetable subgroups (dark green, orange, legumes, starchy, and other).

• Choose more whole grains (3 or more ounces a day, such as oatmeal, wheat cereal, or multigrain bread)

• Limit bad fats (saturated and trans fats) and choose mono saturated fats instead (such as fish, nut, and vegetable oils).

• Minimize added sugar and factor in calories from beverages (limit the soft drinks and sodas)

• Limit salt (sodium) to 2300 mgs (1 teaspoon) a day • 3 cups per day of fat -free or low-fat milk or equivalent milk products

should be included for calcium • abstain completely from alcohol, including pregnant women and

adolescents. • Balance eating with increased exercise. The new guidelines

recommend three levels of moderate physical activity: 30 minutes a day to reduce risk of chronic disease, 60 minutes to prevent weight gain, and 90 minutes to lose weight. These goals may be ambitious but regular physical activity is a key recommendation for healthier lifestyle

Quotes on gastronomy

• “Red meat is not bad for you. Now, blue-green meat, that’s bad for you”—Tommy Smothers

• “Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon”—Doug Larson

• “All creatures must eat to survive”--Wikipedia

Obesity• Problems to occur in obese children are :• Emotional or psychological Childhood • Lead to life-threatening conditions such as diabetes, high

blood pressure, heart disease and other disorders. • Overweight children are more likely to grow up to be

overweight adults.• Obese children often suffer from teasing by their peers

Some are harassed or discriminated against by their own family.

• Stereotypes abound and may lead to low self esteem and depression.

Adverse effects of being obese• System Condition Endocrine• Impaired glucose tolerance • Slipped capital femoral epiphysis (SCFE) • Tibia vara (Blount disease) • Neurological• Idiopathic intracranial hypertension • Psychosocial• Distorted peer relationships • Anxiety • Depression • Skin• Furunculosis • Intertrigo

• Teenagers should avoid eating foods rich in fatty acids. This is because acne problems and pimples will surface as a result.

• Acne occurs most commonly during adolescence, affecting more than 96% of teenagers, and often continues into adulthood. In adolescence, acne is usually caused by an increase in male sex hormones, which people of both genders accrue during puberty. For most people, acne diminishes over time and tends to disappear—or at the very least decrease—after one reaches one's early twenties. There is, however, no way to predict how long it will take to disappear entirely, and some individuals will carry this condition well into their thirties, forties and beyond.

• Teens should also reduce intake of a high glycemic load diet and cow’s milk to reduce worsened acne scars.

• It is advisable for female teenagers to increase their iron consumption in their diet.

• This is to minimize the haemoglobin lost during menstruation

• Overall however, teenagers should increase their consumption of carbohydrates and proteins.

• This is because as teenagers, YOU need the energy to benefit yourselves and serve our beloved homeland.

Credits• This project is hosted by Vincent and Corporal Kan• Original Concept by Wikipedia• Most of the materials from Wikipedia• Music suggested by Vincent, Incorporated by Nikolai• Videos by Corporal Kan• Written by Cheong Yuen Hoy• Edited by Lai Ze Ren and Kan Yet Jun• Googling done by Vincent• Typing done by Vincent and Nikolai• No animals were harmed in the making of this

project. A banana was eaten and some gum was chewed but no animals

• Credits done by Lai Ze Ren