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*Nutrition F.A.Q.

Here are BHS "Top 10" Nutrition Related Questions: 
                                                                                                         
Question #1
Q:  What is a normal body weight for my height?  Am I overweight for my age or just big?  
A:   Click on the link and use this BMI calculator and follow the 3 steps: 

Question #2 
Q:  How can I lose weight? Is there a way to lose weight where I’m not always feeling hungry? Does drinking a lot of water help you lose weight?
A:  The biggest thing you want to remember is calorie input versus energy output.  Do not take in more calories than you can burn in a single day.  Focus on complex carbs, protein, and high fiber type foods to stay full.  Eating mini meals every three to four hours while drinking plenty of water is key.  Water is a key component to weight loss and it will help you feel more full.  

Question #3
Q:  Is there any kind of safe vitamin or supplement I can take to increase my size? Or, will weight lifting help?
A:  You are in the biggest growth spurt of your life as a teen.  Focus on nutrition that contains the appropriate vitamins and minerals.  Eating enough calories and focusing on resistance training will help you increase your size.  

Question #4
Q:  Is it health food or junk food?
A:  Here's an example:  if you go to McDonald's and get a cheeseburger, it will have less total fat grams than a salad with creamy regular dressing...the "wrong" kind of dressing.  Make sure you check out the fat grams on any food before making a wrong decision.

Question #5 
Q:  You've prepared for the game in almost every way possible: but now what should you eat?
A: This is something to think about for at least a week before a big event.  First determine what your event is.  Will it require endurance or is the event short in duration?  This will help determine what type and what time you should consume before competing.  For more information check out this page:  http://kidshealth.org/teen/food_fitness/sports/eatnrun.html  Throughout the week you should eat healthfully and consciously.  The closer you get to competition, focus on easily digestible carbs and stay away from proteins and fats.  Best foods are:  fruit, granola bars, peanut butter and jelly.  Make sure you are also drinking enough water before, during, and after an event.

Question #6
Q:  What is the best food to eat for recovery?
A:  After a workout, your body's stores of glycogen are depleted.  If you don't replenish them, your body won't recover properly and your performance during your next workout will suffer.  Within 20 minutes focus on rehydrating with fluids and consuming simple carbs.  The best foods for within this time frame include simple sugars such as:  fruits, low fat granola, granola bars, raisins, and rice cakes.  The best fluid for recovery is, of course, water!  Within 2 hours you should consume something that includes a 4:1 carb to protein ratio.  This increases insulin response and gives you more stored glycogen.  The best foods for within this time frame include: chocolate milk (1%), yogurt, peanut butter and honey sandwich, or a fruit smoothie.

Question #7
Q:  What's in my energy drink?  Can I truly get "energy" from this drink?
A:  Most energy drinks contain caffeine.  Caffeine is a stimulant that affects the nervous system and gives the body a sense of alertness.  However, there are many side effects including:  sleeplessness, headaches, nausea, and the jitters.  Some studies suggest that taurine supplementation may improve athletic performance, which may explain why taurine is used in many energy drinks.  Other studies suggest that taurine and caffeine act together to improve athletic and perhaps even mental performance, although this finding remains controversial.  To insure peak performance do not depend on energy drinks, but focus on a healthy lifestyle and eating healthy foods.  Also remember to get enough sleep.  


Question #8
Q:  I keep hearing breakfast is the most important meal of the day.  What should I be eating for breakfast?
A:  Anything is better than nothing.  Eat within an hour and a half of waking in order to "break-the-fast."  This helps increase metabolism and will help you concentrate better in school.  Not having enough time or the "right" food is not an excuse.  Remember when eating a healthy breakfast, focus on these 4 areas of nutrition:  whole grains, low-fat protein, low-fat dairy, and fruits and veggies.  Examples include:  whole grain rolls, bagels, cereal, and low fat bran muffins.  Also hard boiled eggs, peanut butter, lean slices of meats and poultry, skim milk, low-fat yogurt, low-fat cheeses such as cottage cheese.  Include fresh fruits and vegetables and be sure that your juice beverage is 100% juice without added sugar.  

Question #9
Q:  Organic food.  Is it worth the cost?
A:  Organic foods are crops that are strictly regulated by the United States Department of Agriculture (USDA).  Artificial fertilizers and synthetic pesticides are not used in the growing of these crops.  Also, animals on organic farms eat organically grown feed and are raised without antibiotics or synthetic growth hormones.  Organic foods may have higher nutritional value than conventional food because of the absence of pesticides and fertilizers.  It's recommended that if you can afford it, buy local and buy organic.  Go for a walk to a farmer's market to fit in your daily exercise as well.  

Question #10
Q:  What is BMI?
A:  First of all, the body mass index, BMI, is a statistical measure of the weight of a person scaled according to height.  According to the National Heart, Lung and Blood Institute, BMI is a measure of body fat based on height and weight that applies to both males and females 16 years and older.  Here are two useful links that may help in answering some of those questions you may have!  Another way to measure fat distribution is the waist-hip ratio.  For boys the number should be .9 or lower and for girls it should be .7 or lower.  This would be a better measure for those that are very muscular.  

http://kidshealth.org/teen/food_fitness/dieting/bmi.html




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