Healthy Eating Tips For Teens (1220l) - Middle School Reading Article Worksheet (Page 2 of 4) in pdf

Vale Middle School Reading Article

Healthy Eating Tips for Teens (1220L)

Notes on my thoughts,

amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars

reactions and questions as I

are called simple carbohydrates; they have a negative effect on your blood sugar levels

read:

and your moods as well.

Fats are a form of energy reserve and insulation in your body, and can be burned to

make energy when you don't get enough from your diet. Fats transport nutrients such as

vitamins A, D, E, and K through your body and fatty tissue protects your vital organs

from trauma and temperature change.

Simply put, there are "good" fats and "bad" fats. The "bad" fats are called saturated fats

and are found in animal products, meats, and dairy foods; they should be eaten in

limited amounts. These fats solidify at room temperature. Hydrogenated fats, sometimes

called "transfatty acids" are also bad fats that are known to lead to heart disease and

cancer. These hydrogenated fats are used in many packaged baked goods and

margarines.

The "good" fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-

3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia.

These fats need to be obtained from your food. Good sources of the Omega-3's are flax

oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and

pumpkin seeds. Other "good" fats to include in your diet are found in olive oil,

avocados, and grapeseed oil.

Here are some other nutritional tips:

Make an effort to eat foods that don't come prepackaged or prepared. Read the nutrition

labels on the packaged foods you do eat so you can learn more about the food's sodium

and fat content, as well as the many ingredients that are contained in the packaged

foods. If you can't pronounce the ingredients on the label, chances are the food is not

your best choice nutritionally.

Along with choosing and eating more healthy foods, begin to exercise each day for at

least 10 to 15 minutes, unless you already have a physically active lifestyle. Before

school, jump rope for a few minutes before leaving the house to get your blood moving,

you'll feel better and it will improve your ability to concentrate during the day. After

school, jump and dance on an exercise trampoline while listening to music. This is a

great way to get the blood circulating to your brain so you can better focus on your

homework assignments. (You can purchase an exercise trampoline for about $20 at a

large discount department store.)

Whatever physical activity appeals to you, make it part of your daily routine. It will lift

your spirits and improve your moods. Combine the exercise with healthy, fresh foods

and you'll be surprised at how much better and more energetic you'll feel. And when

you do start to age like your parents, your body will be thankful that you nurtured and

cared for it so well.

Margolin, L. Better Health USA. December 6, 2011. Available at:

About the Author

Lisa Margolin, J.D., M.S., is a holistic nutritionist and co-author of ViVa's Healthy

Dining Guide, a comprehensive directory of more than 2,100 vegetarian, healthy ethnic,

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