H EALTHY E ATING AND AN A CTIVE L IFESTYLE

H EALTHY E ATING & AN A CTIVE L IFESTYLE Canada Food Guide recommends that young adults get 60 min PER DAY of physical activity What you eat is just as important as the exercise you get and often, the food you eat can better support the exercise(s) that you do Remember: Carbohydrates give you energy, Fat provides energy and helps build protection for your muscles and bones, and Protein helps rebuild body tissues after exertion

G OOD F OOD C HOICES FOR A CTIVE T EENS Macronutrients – nutrients that your body uses in relatively large amounts The 3 macronutrients needed for energy are carbohydrate, protein and fat Carbohydrate is the most important source of energy for exercise A low intake of carbohydrates can reduce your performance, and can increase fatigue and injury risk A high intake of carbohydrate can have significant impacts on improved training, recovery and performance

To choose the best types of carbohydrates, consider: The nutritional value of foods – what other nutrients are included in a food besides carbohydrates? The speed at which the carbohydrate can be absorbed into the bloodstream – higher levels of the nutrient allow for slower absorption The best choices of carbohydrates are where sugar occurs naturally as in fruit, vegetables and milk Complex carbohydrates can be found in bread, potatoes, cereals and pasta

Protein: An active person’s protein requirements are higher than those of a sedentary person Fats: Fat should supply 20 to 30% of a teenager’s total energy intake Fat is used for energy during rest and exercise. If teenagers were to eliminate all fatty foods from their diet, they may not be able to meet their energy requirements THIS DOES NOT MEAN YOU CAN LIVE ON MCDONALDS!

Vitamins and Minerals: Vitamin and mineral requirements can be maintained by eating a well-planned diet Do higher intakes of vitamins enhance your performance in sports? No. Many athletes benefit from sports nutrition because they are refueling their body after performance to make up for the nutrients lost during exercise

What are the dangers of dieting or excessive exercising during adolescence? a. Growth cannot be supported by low- calorie or low-fat diets b. Eating disorders may develop later c. More likely to become sick or ill d. Increased risk of infection e. Interference’s with hormonal development

Water: Children and teenagers can become more easily dehydrated when compared to adults Drinking a flavored sports drink is often more appealing than drinking water Sports drinks can be useful for helping to refuel lost nutrients but be careful to chose ones that aren’t loaded with sugars VS.

Suggestions for exercising and healthy eating: To fuel your body quickly and to help recovery after exercising, eat a high carbohydrate meal 2 to 4 hours before exercise Also, consider eating 5 to 6 medium sized meals and snacks per day rather than 3 large meals Have a high-carbohydrate snack 2 hours after exercising – how about a banana sandwich? Exercising for more than 1 hour? Consider supplementing your workout with a carbohydrate in a liquid form