High School Nutrition

Between school activities, sports, work, friends and homework, high school can get pretty busy. How can you have the energy to tackle everything you need to do? Eat nutrient-rich foods! Instead of turning to protein shakes or energy drinks, let balanced nutrition give you the fuel to get through your day.

Your body is still growing. From ages 14-18 years old, boys need 2,200 – 3,200 calories each day while girls need 1,800–2,400. If you participate in sports like basketball, field hockey or dancing, you may need up to 3,500!

Besides providing energy, nutrient-rich foods like low fat and fat-free dairy products, lean protein, fruits, vegetables, whole grains and heart-healthy oils will keep you mentally, emotionally and physically strong. They’ll also help prevent extra weight gain and long-term health problems like diabetes.

In your quest to follow a balanced meal plan, treat foods high in fat, sugar, sodium and excess calories as occasional foods. Why? These foods can leave you feeling weighed down, moody and tired - making it hard to concentrate.

Wherever you go, arm yourself with nutritious choices. Before leaving the house in the morning, eat breakfast — even a quick bite is better than nothing! When eating away from home, choose healthier options in your school cafeteria, restaurants, malls
and fast food restaurants. Although they may be tasty, many of the foods offered
in these places can be high in calories, fat, sodium and sugar and low in nutrients.

Feel your best and make nutrient-rich foods the focus of your daily food choices with these healthy eating survival tips:
• Choose lighter versions of special sauces, creamy dressings, mayonnaise and tartar sauce or skip these “extras” more times than not. Add flavor to meals with sweet and sour sauce, ketchup and flavorful vegetables like fresh tomatoes and onions.
• Opt for healthier substitutions. Choose grilled chicken in place of fried chicken; a baked potato instead of fries; and milk, 100% juice and water in place of soda and fruit punches.
• Think your drink — know what it delivers! A large chocolate milk shake can contain 1,000 calories, 30 grams fat and 20 grams saturated fat (over half your daily goal!). A small frozen coffee drink can equal to over 300 calories, 23 grams fat and 14 grams saturated fat. Drinking these treats is equivalent to eating 6-71/2 teaspoons of fat.
• Fill up on veggies. Add them to pizzas, wraps, salads, pasta — the possibilities are endless.
• Control hunger and prevent overeating by eating snacks. Lowfat fruit smoothies,
peanut butter crackers and granola with yogurt are a few tasty options.
• Watch portion sizes. Restaurants often serve meals large enough to feed 2 to 3 people. Wrap half before eating or split with a friend.
• Avoid upsizing fast food. Compared to a small fry and drink, a large provides over an additional 450 calories and 31/2 teaspoons of fat.

Nutritious eating isn’t only important for future health; it keeps you feeling your best now. Get the energy needed to get you through your busiest days with nutrient-rich choices at home, school and when you’re on-the-go.