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IS THERE A CONNECTION BETWEEN THE NEWSPAPER AND HEALTHY EATING? You bet! The paper is full of delicious recipes and restaurant reviews, as well as supermarket ads and coupons that help you get the most for your money. You’ll also get nutrition news as it breaks—how will that food or vitamin scientists are studying affect your weight, your skin or your health? Plus: You can get the latest information on food-safety issues and recalls. So read the paper—and put a little spice in your life.

What are your goals? Chances are that good nutrition can help you meet them.

You want to gain weight? Lose weight? The bottom line: You want to stay healthy. Learn how to manage your weight without losing your cool.

You need calories—but from what foods? Here’s how to unravel the mysteries of the food pyramid.PLUS: Eating by color.

Can you eat well in a fast food place? Believe it or not, it’s possible. These tips can help you cope in a burger joint or even in the school cafeteria.

Being a healthy vegetarian means more than not eating meat.

Everybody needs to eat well, but you need to eat even better. Why? Teens have special needs.

Some things you need to know are right in front of your face. Check out the nutrition label on that box of cereal. Now!

Feeling Good, Eating Right is a product of PARADE Classroom® a program of supplemental materials designed to support the Newspaper In Education efforts of PARADE magazine’s partner papers ©2009, Parade Publications, 711 Third Avenue, New York, N.Y. 10017.All rights reserved. PARADE and PARADE Classroom are registered trademarks owned by Advance Magazine Publishers Inc., used through its division, Parade Publications.

Learn how soda and energy drinks can affect your plan to get fi t and healthy.

Learn more about eating right, looking good and feeling great.

aria wants to look better—to have clear skin, shiny hair and thinner thighs. Jason wants to gain strength and muscle so he can increase his chances of being a starter on the football team. Tamika is dragging. She’d just like to have enough energy to make it through the school day, basketball practice and her

job down at the mall. Chris wants to stop gaining weight. He can’t fi t into the clothes he was wearing at the start of the year.

But trying to lose weight, Chris skips breakfast and ends up downing soft drinks and candy bars at school. Maria loves french fries and pizza so much that she hardly ever eats anything else. Trying to get protein to build muscle, Jason fi lls up on burgers and shakes. Rushing around, Tamika gets by on whatever she can fi nd in a vending machine. These teens all end up with low energy, extra pounds and blotchy skin. They fi nd themselves on the bench instead of in the game.

Eating healthier could help them reach their goals. Many teens eat plenty but are still undernourished. They don’t get the nutrients they need to look and feel good, even though they may take in way too many calories. Like them, you have goals that can be affected by what you eat. On the lines below, write your goals for the next year:

1.

2.

3.

As you change and get older, you develop your own goals and make more and more of your own choices. Can you make eating choices that will help you get what you want out of life? That will make you look better, feel better, build muscle, reach the right weight and keep going through days of school, sports, work, friends and more?

Well, yes! To fi nd out how—and start taking the steps to make it happen—turn the page.

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ike Maria, Tamika, Chris and Jason, you want to look good and feel great. But how can you do it? Follow your food pyramid! And we mean yours! The latest pyramid has general information that applies to everyone: Vertical bands show the relative amounts of grains, vegetables, fruits, fats, dairy and protein that someone should eat; a fi gure running up the side shows the need for

physical activity. The new pyramid also can be customized just for you. In fact, at the pyramid’s Web site, there are 12 different sets of information, depending on your age, sex and level of physical activity. For example, a 16-year-old girl who gets less than half an hour of exercise a day should eat about 1800 calories.

These calories should include 6 ounces of grain (half of which should be whole grain), 2.5 cups of vegetables, 1.5 cups of fruit, 3 cups of milk, and 5 ounces of protein, such as lean meat, beans and nuts. In contrast, a 16-year-old boy who exercises more than an hour daily needs 3200 calories a day. This would include 10 ounces of grain (remember that whole grain!), 4 cups of vegetables, 2.5 cups of fruit, 3 cups of milk and 7 ounces of protein. The guidelines are meant to help keep you healthy—and at a healthy weight.

Check out the food pyramid site at http://www.mypyramid.gov/ to create a customized nutrition plan.

Sam, a 16-year-old boy who hardly ever exercises, wanted to customize his pyramid. He went to the government’s Web site and entered some information about himself. Seconds later, Sam had his own “pyramid plan” which tells him the amounts of the different food groups he should eat daily. Look at his plan above and then answer the questions below.

1. A 16-year-old male who exercises more than an hour a day needs to take in about 3200 calories. About how many calories does Sam, who exercises less than half an hour a day, need to consume?

What is the difference in intake?

2. How many grains should Sam consume each day? How many servings should be whole-grain?

3. The tips here urge varying your vegetables. How many dark green vegetables should Sam aim to eat each week?

How many orange vegetables?

4. If Sam wants to eat more than 2400 calories per day, what would he need to do?

5. On the food pyramid, what does the fi gure going up the side represent?

Nutrition Tips1 Make Half Your Grains Whole Aim for at least 4 whole grains a day

2 Vary Your Veggies Aim for this much every week: • Dark Green Vegetables = 3 cups weekly • Orange Vegetables = 2 cups weekly • Dry Beans & Peas = 3 cups weekly • Starchy Vegetables = 6 cups weekly • Other Vegetables = 7 cups weekly

Oils & Discretionary Calories Aim for 7 teaspoons of oils a day • Limit your extras (extra fats & sugars) to 360 calories

*This calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your calorie intake.

Your Pyramid PlanYour results are based on a 2400 calorie pattern*

Grains1 8 onces

Vegetables2 3 cups

Fruits 2 cups

Milk 3 cups

Meat & Beans 6.5 onces

1.5 cups of fruit, 3 cups of milk, and 5 ounces of protein, such as lean meat, beans and nuts. In contrast, a 16-year-old boy who exercises more than an hour daily needs 3200 calories a day. 1.5 cups of fruit, 3 cups of milk, and 5 ounces of protein, such as lean meat, beans and nuts. In contrast, a 16-year-old boy who exercises more than an hour daily needs 3200 calories a day.

Experts stress the importance of getting enough FRUITS, VEGETABLES and WHOLE GRAINS. Want a simple way to check if you’re getting enough? At your next meal, look at your plate. Is at least two thirds of it covered with fruits, vegetables, beans and whole grains? Is one-third (or less) animal protein(meat, fi sh, chicken)? Then you’re on the right track.

Go to http://www.aicr.org/site/PageServer?pagename=pub_nap_proportion to get more information about the New American Plate.

RED: tomatoes, V8 juice, watermelons, pink grapefruits, red peppers, etc.

ORANGE: pumpkins, winter squash, carrots, apricots, mangos, sweet potatoes, cantaloupes, etc.

YELLOW/GREEN: green beans, bell peppers, romaine, cucumbers, zucchini, kiwi, spinach, other greens (collard, mustard, turnip), corn, avocados, green peas, honeydew, etc.

GREEN: kale, cabbage, broccoli, brussel sprouts, bok choy or Chinese cabbage, caulifl ower, chard, etc.

RED/PURPLE:eggplants, beets, purple grapes and grape juice, plums, prunes, cranberries, blueberries, blackberries, red apples, strawberries, red onions, etc.

ORANGE/YELLOW:pineapples, yellow grapefruits, oranges and orange juice, tangerines, papayas,

peaches, nectarines, etc.

WHITE/GREEN: mushrooms, leeks, garlic, onions, scallions, pears, celery, endive,

chives, artichokes, asparagus, etc.

VEGETABLES and WHOLE GRAINS. Want a simple way to check if you’re getting enough? At your next meal, look at your plate. Is at least two thirds of it covered with fruits, vegetables,

Go to http://www.aicr.org/site/PageServer?pagename=pub_nap_proportion

plate. Is at least two thirds of it covered with fruits, vegetables,

Go to http://www.aicr.org/site/PageServer?pagename=pub_nap_proportion

RED:watermelons, pink grapefruits, red peppers, etc.

ORANGE: pumpkins, winter squash, pumpkins, winter squash, carrots, apricots, mangos, sweet potatoes,

RED/PURPLE:eggplants, beets, purple grapes and grape juice, plums, prunes, cranberries, blueberries, blackberries, red apples, strawberries, red onions, etc.

ORANGE/YELLOW:pineapples, yellow grapefruits, oranges and orange juice, tangerines, papayas,

peaches, nectarines, etc.

avocados, green peas,

ORANGE/YELLOW:ORANGE/YELLOW:

kale, cabbage, broccoli, brussel sprouts,

WHITE/GREEN:WHITE/GREEN:mushrooms, leeks, garlic, onions, scallions, pears, celery, endive,

chives, artichokes, asparagus, etc.

WHITE/GREEN:

1. Look at the grocery coupons in your paper. Can you fi nd a coupon for a food in each group on the food pyramid?

Group Food

a.

b.

c.

d.

e.

2. Look through the grocery ads. Can you fi nd one advertised food for each of the seven color groups?

Group Food

a.

b.

c.

d.

e.

f.

g.

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Another strategy is to eat DIFFERENT COLORS OF FOOD. No, not the new blue ketchup! What’s really important is getting a variety of fruits and vegetables. Why? They have different phytochemicals, healthy substances that fi ght diseases. They also keep your skin looking healthy and your body in good shape. Learn more about eating by color at http://healthycooking.suite101.com/article.cfm/eating_by_color.

broiled fl ounder(protein)

rice (grain)

peppers(vegetable)

aria is about 5 feet 2,Tamika is nearly 5 feet 10, and Jason is an inch taller. Chris is 5 feet 6. Despite their differences in size, they have one thing in common: They’re all still growing. On average,

girls have a growth spurt that begins when they’re between 10 and 12 and fi nishes up around 15 or 16. Boys’ growth takes off about two years later and ends at 18 or 19. Don’t worry if you grow faster or slower. Each person grows at his or her own rate.

All this growth and maturation means that you have special food needs. Teens need more calories than younger kids—and even adults. From 11 to 14, boys need an average of 2500 calories a day. From 15 to 18, their calorie needs jump to 2800. From 11 to 18, girls require about 2200 daily calories. These are averages: Calorie needs vary a lot from person to person, depending on size,

growth, activity and more. Serious athletes, like Jason and Tamika, often need 200 to 400 (or more) extra calories a day.

Getting enough calories is crucial because teens also need extra vitamins and minerals from food. These requirements leap 20% to 30% in the teen years. Vitamins and minerals are necessary for all sorts of chemical reactions that make your body work and grow. Together, they work on everything from building bones and muscle to eyesight, nerve transmission, and healthy hair, nails and skin. (Fat and sugar contain few of these important nutrients but lots of empty calories.) If you’re not getting enough vitamins and minerals from your food, think about taking a basic multivitamin. Popping a pill isn’t as good as getting what you need from food. Why? Food is full of micronutrients and fi ber that pills don’t contain. But taking a pill is still better than missing out entirely.

As you grow taller, your bones obviously have to grow too. In fact, you build half of your adult bone mass during the teen years. To make your bones grow strong and long, you need more calcium than ever before. How much

more? A third more, or 1200 mg. a day. Even after you reach your full height, you still need calcium. Why? Your body needs to keep building up your skeleton. When you reach your 30s or 40s, your body starts breaking it down again. That’s why many older people get osteoporosis, a condition in which their bones break easily. Maria tries to eat and drink plenty of low- and non-fat dairy products, as well as leafy greens and calcium-fortifi ed orange juice, to build up her bones. Both her mother and grandmother broke their hips due to osteoporosis. Maria’s doctor also told her to cut back on soft drinks. Why? They contain phosphorus that can leach away calcium. Currently, less than 20% of teen girls get the calcium they need; about 52% of boys do. Another important mineral for teens is iron. Girls have to replace the iron that they lose each month during menstruation.

more? A third more, or 1200 mg. a day. Even after you reach your full height, you still need calcium. Why? Your body needs

even adults. From 11 to 14, boys need an average of 2500 calories a day. From 15 to 18, their calorie needs jump to 2800. From 11 to 18, girls require about 2200 daily calories. These are averages: Calorie needs vary a lot from person to person, depending on size,

growth, activity and more. Serious athletes, like Jason and Tamika, often need 200 to 400 (or more) extra calories a day.

Getting enough calories is crucial because teens also need extra vitamins and minerals from food. These requirements leap 20% to 30% in the teen years. Vitamins and minerals are necessary for all sorts of chemical reactions that make your body work and grow. Together, they work on everything from building bones and muscle to eyesight, nerve transmission, and healthy hair, nails and skin. (Fat and sugar contain few of these important nutrients but lots of empty calories.) If you’re not getting enough vitamins and minerals from your food, think about taking a basic multivitamin. Popping a pill isn’t as good as getting what you need from food. Why? Food is full of micronutrients and fi ber that pills don’t contain. But taking a pill is still better than missing out entirely.

your bones obviously have to grow too. In fact, you build half of your adult bone mass during the teen years. To make your bones grow strong and long, you need more calcium than ever before. How much

contain phosphorus that can leach away calcium. Currently, less than 20% of teen girls get the calcium they need; about 52% of boys do. Another important mineral for teens is iron. Girls have to replace the iron that they lose each month during menstruation.

Flex it! If you’re getting the vitamins and minerals you need now, you’ll be in good shape as you grow.

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1. Take a look through the recipes in your paper’s food section. Which ones seem to have the type of nutrients that can best meet your special food needs? Write down the names of the recipes below and explain why they would be especially good for you.

2. Next, look through the grocery ads. Can you fi nd sales on items that are high in calcium or iron? Write down the item, its sale price and the mineral it contains.

oys need iron to build lean muscle mass. Red meat, chicken, fi sh, leafy greens and legumes (for example, pinto beans and black beans) are good sources of iron. Your body can absorb the iron in vegetables or

legumes better if you have it along with a food rich in vitamin C, such as an orange or tomato sauce. Boys need about 12 mg. of iron a day, and girls need 15. If you don’t get enough, you can become anemic. Then, like Tamika, you won’t have the energy you need to get through life. Learn more about vitamins and minerals for teens at:http://kidshealth.org/teen/food_fitness/nutrition/vitamins_minerals.html

Speaking of energy: Eat breakfast. Jason has fi gured out that he’s much less likely to get to school in a state of brain fog if he has something to eat fi rst. Your body needs calories and nutrients to get going when you haven’t eaten since the night before. Try some fruit, some whole grains and a little protein (e.g., an egg or a yogurt smoothie) if you can handle it. When people don’t eat breakfast, they often gobble up whatever’s around later on. Chronic breakfast-skipping actually can slow your metabolism and lead to unplanned weight gain. Go online to read about why breakfast is the most important meal of the day. Visit: http://nutrition.about.com/od/nutrition101/a/breakfast.htm

Finally, drink plenty of water—about 8 glasses a day. Avoiding dehydration is important for everyone, and especially crucial for athletes. Jason’s football coach urges him to drink 12 to 16 ounces of water one to two hours before a practice or game, 12 to 16 ounces 10 to 15 minutes before, and 3 to 4 ounces every 15 minutes during the game or practice. Afterward, Jason weighs himself and drinks two cups for every pound he’s lost. Learn about fl uid intake and sports at: http://www.healthline.com/hlbook/nut-fl uid-intake-before-exercise

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your metabolism and lead to unplanned weight gain. Go online to read about why breakfast is the most important meal

Visit: http://nutrition.about.com/od/

Finally, drink plenty of water—about 8 glasses a day. Avoiding dehydration is important for everyone, and especially crucial for athletes. Jason’s football coach urges him to drink 12 to 16 ounces of water one to two hours before a practice or game, 12 to 16 ounces 10 to 15 minutes before, and 3 to 4 ounces every 15 minutes during the game or practice. Afterward, Jason weighs himself and

Finally, drink plenty of water—about 8 glasses a day.

hris was tired of gaining weight. He talked to the school dietitian about how he could eat healthy food

that would not pile on more pounds. The advice he got was a lot like the advice Jason and Tamika got when they asked about sports nutrition. All three of them—like everyone who wants to be healthy—should get 60% to 70% of calories from complex carbohydrates, such as fruits, vegetables and whole grains. About 12% to 15% should come from lean protein (meat, poultry, fi sh, beans, low- or non-fat dairy, etc.). Only 25% to 30% should come from fat. Just 10% should be saturated fat from animal products, such as burgers. Most should be unsaturated fat from vegetable oils, such as olive and canola.

“Try not to get too much salt—or sodium—in your food, either,” the dietitian said.“ Cut out most sugar. And keep up your calcium, fi ber and iron intake.”

Well, great, Chris thought. But how was he supposed to know how much fat, sodium, sugar or calcium was in his food? He soon found out. All he had to do was read food labels. The next time he went to the store, he bought some cookies with a low-fat label on the front. He compared them to other cookies, and they were, in fact, lower in fat. Learn about food labels from the FDA at:http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm

Check out the label for low-fat fi g bars on the right and then answer the questions below.

1. Since the cookies were low-fat, Chris thought that he could eat the whole box.

How many cookies make a serving?_______

How many servings are in the box?________

2. How much fat is there per serving? __________

How much fat is in the whole box? _________

How many grams of that are saturated fat? _______

3. The dietitian told Chris that he needed about 2500 calories a day. What should be his limit on saturated fat per day? __________

4. How many calories are in a serving? __________

How many calories are in the whole box? ________

5. What is the limit on sodium for someone eating 2500 calories a day? ___________

How much sodium is in the box of cookies? _________

How much more sodium can Chris eat for the day? _______

6. Did Chris meet any of his daily needs for calcium, iron or fi ber? ________

7. How many calories are there in a gram of fat? ______

In a gram of carbohydrate? _______ In a gram of protein? _____

8. The low-fat cookies were better for Chris than the other cookies he considered. What other snacks could he have had that would have been low-fat but higher in vitamins and minerals, such as calcium?

Low-Fat Fig Bars

asked about sports nutrition. All three of them—like everyone who wants to be healthy—should get 60% to 70% of calories from complex carbohydrates, such as fruits, vegetables and whole grains. About 12% to 15% should come from lean protein (meat,

Low-Fat Fig Bars

advice Jason and Tamika got when they asked about sports nutrition. All three of advice Jason and Tamika got when they asked about sports nutrition. All three of

6. Did Chris meet any of his daily needs for calcium,

7. How many calories are there in a gram of fat? ______

hris was tired of gaining weight. He talked to the school dietitian about how he could eat healthy food

that would not pile on more pounds. The advice he got was a lot like the advice Jason and Tamika got when they asked about sports nutrition. All three of them—like everyone who wants to be healthy—should get 60% to 70% of calories from complex carbohydrates, such as fruits, vegetables and whole grains. About 12% to 15% should come from lean protein (meat, poultry, fi sh, beans, low- or non-fat dairy, etc.). Only 25% to 30% should come from fat. Just 10% should be saturated fat from animal products, such as burgers. Most should be unsaturated fat from vegetable oils, such as olive and canola.

“Try not to get too much salt—or sodium—in your food, either,” the dietitian said.“ Cut out most sugar. And keep up your calcium, fi ber and iron intake.”

Well, great, Chris thought. But how was he supposed to know how much fat, sodium, sugar or calcium was in his food? He soon found out. All he had to do was read food labels. The next time he went to the store, he bought some cookies with a low-fat label on the front. He compared them to other cookies, and they were, in fact, lower in fat. Learn about food labels from the FDA at:http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm

Check out the label for low-fat fi g bars on the right and then answer the questions below.

1. Since the cookies were low-fat, Chris thought that he could eat the whole box.

How many cookies make a serving?_______

How many servings are in the box?________

2. How much fat is there per serving? __________

How much fat is in the whole box? _________

How many grams of that are saturated fat? _______

3. The dietitian told Chris that he needed about 2500 calories a day. What should be his limit on saturated fat per day? __________

4. How many calories are in a serving? __________

How many calories are in the whole box? ________

5. What is the limit on sodium for someone eating 2500 calories a day? ___________

How much sodium is in the box of cookies? _________

How much more sodium can Chris eat for the day? _______

6. Did Chris meet any of his daily needs for calcium, iron or fi ber? ________

7. How many calories are there in a gram of fat? ______

In a gram of carbohydrate? _______ In a gram of protein? _____

8. The low-fat cookies were better for Chris than the other cookies he considered. What other snacks could he have had that would have been low-fat but higher in vitamins and minerals, such as calcium?

Low-Fat Fig Bars

asked about sports nutrition. All three of them—like everyone who wants to be healthy—should get 60% to 70% of calories from complex carbohydrates, such as fruits, vegetables and whole grains. About 12% to 15% should come from lean protein (meat,

Low-Fat Fig Bars

advice Jason and Tamika got when they asked about sports nutrition. All three of advice Jason and Tamika got when they asked about sports nutrition. All three of

6. Did Chris meet any of his daily needs for calcium,

7. How many calories are there in a gram of fat? ______

1. Reading food labels is one way to fi nd out things about specifi c foods. Another way is by reading the paper. Look through the food or health section. Can you fi nd studies that have to do with

specifi c foods (e.g., research on the health benefi ts of sesame oil)? How many stories can you fi nd? Write the headline for each story below.

2. Read the recipes in the food section. As a whole, do they refl ect the food pyramid?

Do they follow the dietary guidelines? Do they use low-or high-fat ingredients? Are they high in salt and sugar? Do they include whole-grains, fruits or vegetables? Find a recipe and explain why it would or would not fi t into Chris’ new eating plan.

1. Aim for a healthy weight.

2. Be physically active each day.

3. Let the food pyramid guide your food choices.

4. Choose a variety of grains daily, especially whole grains.

5. Choose a variety of fruits and vegetables daily.

6. Keep food safe to eat.

7. Choose a diet low in saturated fat and cholesterol and moderate in total fat.

8. Choose beverages and foods that will keep your intake of sugar low.

9. Choose and prepare foods with less salt.

For information about healthy dieting, visit:http://kidshealth.org/teen/nutrition/weight/dieting.html

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especially whole grains.

of fruits and vegetables daily.

2. Read the recipes in the food

guidelines? Do they use low-or high-fat ingredients? Are they high in salt and sugar? Do they

2. Read the recipes in the food

guidelines? Do they use low-or

high in salt and sugar? Do they high in salt and sugar? Do they include whole-grains, fruits or high in salt and sugar? Do they include whole-grains, fruits or high in salt and sugar? Do they

t 5 feet 2 and 155 pounds, Maria was overweight. Height and weight tables for women show ideal weights for her height ranging from 108 to 121 pounds for a small frame to 128 to 143 pounds for

a large frame. Height and weight charts can be viewed at: http://www.healthchecksystems.com/heightweightchart.htm

Maria was not alone. The Centers for Disease Control estimate that 15% of teenagers are overweight and another 15% are at risk for becoming overweight. Medical experts are concerned because overweight young people are likely to become overweight adults. Extra weight is linked with health problems from cancer to heart disease. In fact, some heavier teens now have diseases that once occurred only in adults.

One example is type 2 diabetes, also known as adult-onset diabetes. While type 1 diabetes is the result of a faulty pancreas, type 2 is caused by inactivity and overeating (especially fatty and sugary foods More than 26 million Americans have diabetes, most of them type 2 diabetes. Nearly one quarter of them don’t know they have it. The disease causes facial hair, acne and ovarian cysts and can result in blind-ness, heart attacks, strokes and kidney failure. The good news is that it can be reversed with lifestyle changes, such as more exercise and healthier eating habits.Learn more about type 2 diabetes at: http://www.diabetes.org/type-2-diabetes.jsp

She’d tried a lot of fad diets, and although Maria lost weight, she always gained it back. So she talked to her doctor. He told her that she needed to do something other than diet: Adopt a healthier lifestyle— permanently. That included exercising for at least 30 minutes a day and eating more nutritious food. “Cut back on the empty calories like sugar and fat,” he told her. “Eat from the food pyramid. Focus on whole grains, fruits, vegetables, lean meat, fi sh and non-fat dairy products.” He specifi cally advised her to limit sugary soft drinks to one a day and to eat foods that were baked, steamed or broiled, instead of fried. She didn’t have to give up everything she liked—she just needed to make some healthy substitutions.

Maria decided to follow her doctor’s advice. Now she doesn’t stop off for fries and pizza on the way home from school.

But she doesn’t starve herself either. She gets an apple, pear or baked chips instead. She checks fat and

sugar content on food labels. She fi gures that by doing it this way, she can lose about

one-half pound a week—and keep it off. She has found exercise shelikes, such as biking, swimming

and volleyball.

that once occurred only in adults.

One example is type 2 diabetes, also known as adult-onset diabetes. While type 1 diabetes is the result of a faulty

(especially fatty and sugary foods More than 26 million Americans have diabetes, most of them type 2 diabetes. Nearly one quarter of them don’t know they have it. The disease causes facial hair, acne and ovarian cysts and can result in blind-ness, heart attacks, strokes and kidney failure. The good news is that it can be reversed with lifestyle changes, such as

healthier eating habits.Learn more about type 2 diabetes at: http://www.diabetes.org/type-2-diabetes.jsp

“Cut back on the empty calories like sugar and fat,” he told her. “Eat from the food pyramid. Focus on whole grains, fruits, vegetables, lean meat, fi sh and non-fat dairy products.” He specifi cally advised her to limit sugary soft drinks to one a day and to eat foods that were baked, steamed or broiled, instead of fried. She didn’t have to give up everything she liked—she just needed to make some healthy substitutions.

Maria decided to follow her doctor’s advice. Now she doesn’t stop off for fries and pizza on the way home from school.

But she doesn’t starve herself either. She gets an apple, pear or baked chips instead. She checks fat and

sugar content on food labels. She fi gures that by doing it this way, she can lose about

one-half pound a week—and keep it off. She has found exercise shelikes, such as biking, swimming

and volleyball.

Grab a friend and hit the road—or the water. It’s easier to stick to an exercise schedule if you have a partner to keep you on track.

aria had some good reasons to change her lifestyle. But many other teens, even when their weight is normal, crash diet. They try to reach an “ideal”—to be as thin as the actresses and

models they see in magazines and on TV. Sometimes they develop eating disorders such as anorexia or

1. Should newspaper ads for soft drinks and junk food contain information about any health effects? Why or why not?

2. Look for images in ads, pictures, movies, TV shows and

other media that glorify thinness. Can you fi nd other images that

celebrate body diversity? Do the images we see in the media refl ect

what ordinary people actually look like? Does seeing images of super-thin actresses and models contribute to eating disorders? Why or why not? What may be some other causes? Is being thin the same as being healthy? How are they the same? How are they different?

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bulimia. Often their self-image is blurred, and they think of themselves as fat when they are really way too thin. The number of eating disorders peaks in young adults between 14 and 18. About 90% of them occur among young women, although young men (especially wrestlers) are also at risk.

If these teens just looked too thin, this wouldn’t be a huge problem. However, they are not getting the nutrients they need to thrive and grow. What’s more, anorexia can cause heart problems, weak bones, low blood pressure, damaged kidneys, pancreas problems and even death. Bulimia can damage teeth and cause headaches, intestinal problems, bleeding in the throat and more.

develop eating disorders such as anorexia or

other media that glorify thinness. Can you fi nd other images that

celebrate body diversity? Do the images we see in the media refl ect

what ordinary people actually look like? Does seeing images of super-thin actresses and models contribute to eating disorders? Why or why not? What may be some other causes? Is being thin the same as being healthy? How are they the same? How are they different?

bulimia. Often their self-image is blurred, and they think of themselves as fat when they are really way too thin. The number of eating disorders peaks in young adults between 14 and 18. About 90% of them occur among young women, although young men (especially

If these teens just looked too thin, this wouldn’t be a huge problem. However, they are not getting the nutrients they need to thrive and grow. What’s more, anorexia can cause heart problems, weak bones, low blood pressure, damaged kidneys, pancreas problems and even death. Bulimia can damage teeth and cause headaches, intestinal problems, bleeding in the

A warped image: The way you perceive your body can be infl uenced by advertising, celebrities and your peers.

If you think you or a friend may have an eating disorder, get professional help as quickly as possible. Addressing these problems early makes it much easier to treat them. Learn more about eating disorders at: http://www.nationaleatingdisorders.org/

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aria and Chris are both trying to eat

healthier. But it can be hard. Neither of them eats many meals at home. Usually, they’re foraging in the school cafeteria or hanging out with friends at a fast food place. Other times, hunger strikes and the only food around is in a vending machine.

Maria fi gured out that she feels better all day—and eats less junk food—when she has breakfast at home before leaving for school. She has some whole-grain cereal with bananas and skim milk. On days when she sleeps late, she only has time to grab a carton of non-fat yogurt and a piece of whole-wheat toast. Most days, that still keeps her going all morning without a stop at the vending machine. Just in case she does get hungry before lunch, Maria throws an apple, orange, raisins or baked chips into her backpack. Sometimes she waits to eat her snack until late in the morning. That way, she’s not starving to death when she gets to the cafeteria. She can stop and think about what she actually wants instead of automatically reaching for pepperoni pizza.

Chris fi gured out some tricks that help him in the school cafeteria and at fast food places. He doesn’t supersize anymore. Some days he’ll get a small burger and a salad. On the burger, he uses mustard instead of mayo. For the salad, he gets low-fat dressing on the side and uses just a little. He’s also switched from fried chicken nuggets to grilled chicken sandwiches, again with a salad and, sometimes, a plain baked potato. Other days, he gets a bean taco with salsa but no cheese. He brings a piece of fruit to school with him to have for dessert. He washes it all down with low-fat or skim milk and sometimes gets some non-fat

Exercising and eating well made Maria feel more confi dent. She began talking to more people, including Richard, a guy she liked. They started dating, and sometimes they’d go out to a restaurant

before the movies or a game. So Maria had to develop a game plan for handling restaurants too. She usually

starts with a salad, low-fat dressing on the side. Then she orders lean protein, like fi sh or chicken,

baked, grilled, poached or roasted. She avoids things that are fried or covered in

high-fat cheese. Sometimes she orders an appetizer for a main course or

splits an entrée with Richard. She makes it a point to fi nd out what the dishes are like before she orders them. She tries hard to get some vegetables and fruit in her meal. And she learned that alot of menu descriptions are code words for fat. Which ones? Look out for: alfredo, au beurre, au gratin, batter-dipped, béarnaise, breaded, carbonara, creamy,

crispy, croquette, fl aky, fritters, hollandaise, parmigiana, tempura

and more. Maria used to be the type of person who always cleaned her

plate. Since restaurants have such huge portions, she now stops eating when she’s

full. She takes the extra food home. Learn about how to make good choices when

eating out at: http://www.restaurant.org/dineout/nutrition.cfm

Both Chris and Maria have learned not to give up if they go off track for a meal or two. What’s important is what you eat overall. So if Maria messes up and pigs out, she just starts over again, eating what’s healthy. She’s not on a diet; she has a permanent new way of eating.

frozen yogurt. He’s actually eating more

than he used to, but it’s food that is good for him. He’s stopped putting on extra

pounds. He looks and feels a lot better.

frozen yogurt. He’s actually eating more

than he used to, but it’s food that is good for

and the only food around is in a vending machine.

Exercising and eating well made Maria feel more confi dent. She began talking to more people, including Richard, a guy she liked.

him. He’s stopped putting on extra

pounds. He looks and feels a lot better.

hard. Neither of them eats many meals at home. Usually, they’re foraging in the school cafeteria or hanging out with friends at a fast food place. Other times, hunger strikes and the only food around is in a vending machine.

many meals at home. Usually, they’re foraging in the school cafeteria or hanging out with friends at a fast food place. Other times, hunger strikes and the only food around is in a vending machine.

frozen yogurt. He’s actually eating more

than he used to, but it’s food that is good for him. He’s stopped putting on extra

pounds. He looks and feels a lot better.

1. Many newspapers carry school lunch menus. Does yours? ______ If so, look to see what your cafeteria will be serving this week. If your cafeteria is not listed, look at the menu for another school Which meals seem the healthiest? What foods would you choose? Which ones would you limit?

2. Turn to your paper’s food section and fi nd a restaurant review. Does the food served at this restaurant seem healthy overall? _____ Which dishes mentioned seem the Healthiest? __________________________________________________________________ If you were eating at the restaurant, which foods would you choose?

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applemilk (skim or 1% fat)

tuna sandwich on whole-wheat bread

carrot sticks

3. Should schools sell soft drinks? Should they have vending machines that sell fatty, sugary snack foods? Should they allow fast food chains to take over their cafeterias? Why or why not? Choose one of these topics and, on a separate sheet of paper, write a letter expressing your opinion.

What’s for lunch?Schools need to offer students healthy options like this sample meal.

ikki is a vegetarian. She doesn’t eat any animal fl esh like meat, fi sh or poultry. She chose this way of life because she decided that it was cruel to eat animals. She also learned that she’d probably be healthier if she consumed no animal fat. She is a vegan, a type of vegetarian who doesn’t eat any animal products at all. No fl esh and no dairy or eggs,

either. At the beginning, though, she felt tired and didn’t have much energy.

Her friend Rachel, also a vegetarian, wasn’t surprised. “All you eat is potato chips and soda,” she said. “If I ate like that, I’d be tired too.” Rachel always made it a point to eat lots of

fruits and vegetables, especially leafy greens, as well as whole grains, nuts, beans and low-fat dairy products. She could do this even at fast food places. She had choices,

such as veggie burgers, salads, fruit juice, bean burritos, spaghetti, non-fat frozen yogurt, baked potatoes and more.

The truth is that teen vegetarians have the same nutritional needs as their meat-eating friends. And sometimes they have to make a special effort to meet those needs. Protein is usually not a problem. It’s not necessary to plan combinations of

specifi c foods to get enough protein. Just eat a varied diet with lots of vegetables, whole grains and low-fat dairy products.

Iron and B12 are bigger problems. Nikki learned she could get iron in whole grains, beans, nuts and green vegetables. And it helped her body to absorb the iron if she ate those foods along with vitamin C-rich foods, such as tomatoes or oranges. B12 was harder to

get because it is only in animal foods. To get her B12, she took a supplement.

Like everyone else, Nikki also needed calcium to build bones. Nikki didn’t eat dairy products, a very good source of calcium, even though Rachel did. But Nikki learned she could get calcium from dark green leafy vegetables and calcium fortifi ed foods, such as orange juice and soy. She also took a calcium supplement. Soon, she was feeling much better. After all, a study done by the American Dietetic Association concluded that overall vegetarian teens tended to eat healthier and maintain a healthier weight than their meat-eating friends. Interested in becoming a vegetarian? Learn more at: http://www.pamf.org/teen/health/nutrition/veggieteens.html

Look through the supermarket ads in the newspaper. Using the information you fi nd, plan a nutritious vegetarian dinner for four for under $15. What dishes would you serve? What ingredients would you need to buy?

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Her friend Rachel, also a vegetarian, wasn’t surprised. “All you eat is potato chips and soda,” she said. “If I ate like that, I’d be tired too.” Rachel always made it a point to eat lots of

fruits and vegetables, especially leafy greens, as well as whole grains, nuts, beans and low-fat dairy products. She could do this even at fast food places. She had choices,

such as veggie burgers, salads, fruit juice, bean burritos, spaghetti, non-fat frozen yogurt, baked potatoes and more.

specifi c foods to get enough protein. Just eat a varied diet with lots of vegetables, whole grains and low-fat dairy products.

The truth is that teen vegetarians have the same nutritional needs as their meat-eating friends. And sometimes they have to make a special effort to meet those needs. Protein is usually not a problem. It’s not necessary to plan combinations of

specifi c foods to get enough protein. Just eat a varied diet with lots of vegetables,

Iron and B12 are bigger problems. Nikki learned she could get iron in whole grains, beans, nuts and green vegetables. And it helped her body to absorb the iron if she ate those foods along with vitamin C-rich foods, such as tomatoes or oranges. B12 was harder to

get because it is only in animal foods. To get her B12, she took a supplement.

Like everyone else, Nikki also needed calcium to build bones. Nikki didn’t eat dairy products, a very good source of calcium, even though Rachel did. But Nikki learned she could get calcium from dark green leafy vegetables and calcium fortifi ed foods, such as orange juice and soy. She also took a calcium supplement. Soon, she was feeling much better. After all, a study done by the American Dietetic Association concluded that overall vegetarian teens tended to eat healthier and maintain a healthier weight than their meat-eating friends.

Learn more at: http://www.pamf.org/teen/

Look through the supermarket ads in the newspaper. Using the information you fi nd, plan a nutritious vegetarian dinner for four for under $15. What dishes would you serve? What

get because it is only in animal foods. To get her B12, she took a supplement.

uch attention has been paid to how to eat and how to exercise to get fi t and healthy. While all of that matters, the best health plan can be thrown off, not by what many young people

eat, but by what they drink.

Soda – rivers of it every day, along with fruit-fl avored drinks, oceans of sweetened ice tea, sports drinks and fat- and sugar-fi lled coffee drinks.

Americans drink 500% more sugared drinks than they did 50 years ago. During that same time period, the percentage of overweight children has also gone up markedly. So has the number of young people who have developed Type 2 diabetes. All of these health problems are connected to how much sugar you put into your body.

Soda is the leading source of sugar for Americans. A typical 12-ounce can of soda has about 10 teaspoons of sugar in it. If you drink just one a day for a year, you’re drinking 30 pounds of sugar and you could gain as much as 16 pounds of body fat from the excess calories.

Think energy drinks are any better for you? Think again. Energy drinks may have up to 7 teaspoons of sugar in just 8 ounces. Sports drinks do, too.

The average teen boy drinks more than 24 ounces of soda per day. Girls drink about 20 ounces. That means that boys are consuming more than two times the recommended amount of sugar every day, half of it from soda. Girls consume almost three times the recommended amount of sugar.

Plus, if you’re drinking soda you are probably not drinking things that are good for you like water or low fat milk, which helps build strong teeth and bones. Soda’s calories are empty. They have no nutritional value at all. They may spike your energy levels—but, the rush doesn’t last. And, when it passes you actually feel worse and more tired than you did before you drank the sweet drink.

Soda also rots the enamel of your teeth because of the acid and sugar it contains. That leads to cavities.

So, should you cut out soda altogether? Why not consider cutting back? Drink soda no more than three times a week. When you’re thirsty, drink water. If water is just too plain and boring for you, try one of the fl avored (but not sweetened) waters or make one of your own by adding some fruit juice to water.

Before you know it, you’ll look and feel a lot better!

you did before you drank the sweet drink.

uch attention has been paid to how to eat and how to exercise to get fi t and healthy. While all of that matters, the best health plan can be thrown off, not by what many young people

Soda – rivers of it every day, along with fruit-fl avored drinks, oceans of sweetened ice tea, sports drinks and

Americans drink 500% more sugared drinks than they did 50 years ago. During that same time period, the percentage of overweight children has also gone up markedly. So has the number of young people who have developed Type 2 diabetes. All of these health problems are connected to how much sugar you put into your body.

Soda is the leading source of sugar for Americans. A typical 12-ounce can of soda has about 10 teaspoons of sugar in it. If you drink just one a day for a year, you’re drinking 30 pounds of sugar and you could gain as much as 16 pounds of

Think energy drinks are any better for you? Think again. Energy drinks may have up to 7 teaspoons of sugar in just

The average teen boy drinks more than 24 ounces of soda per day. Girls drink about 20 ounces. That means that boys are consuming more than two times the recommended amount of sugar every day, half of it from soda. Girls consume almost three times the recommended amount of sugar.

of your own by adding some fruit juice to water.

Before you know it, you’ll look and feel a lot better!

A Teen’s Guide to Going Vegetarian (Puffi n, 1994) by Judy Krizmanic

American Dietetic Association Complete Food and Nutrition Guide (John Wiley & Sons, 2002) by Roberta Larson Duyff

Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating(Fireside, 2002) by Walter Willett

Eating Disorder Survivors Tell Their Stories(Rosen, 1998) by Christina Chiu

Food and You: A Guide to Healthy Habits for Teens (Greenwood, 2001) by Marjolijn Bijlefeld and Sharon Zoumbaris

Fueling the Teen Machine (Bull Publishing, 2001) by Ellen Shanley and Colleen Thompson

Getting a Grip on Diabetes: Quick Tips for Kids and Teens (McGraw-Hill, 2000) by Spike Nasmyth Loy and Bo Nasmyth Loy

Healthy Eating for Weight Management(Lifematters, 2001) by Mary Turck

I’m a Vegetarian (Tundra, 2002) by Ellen Schwartz

Nancy Clark’s Sports Nutrition Guidebook(Human Kinetics, 1996) by Nancy Clark

Overweight Teenagers: Don’t Bear the Burden Alone (Perseus, 1995) by Michael Lebow

The Complete Idiot’s Guide to Total Nutrition (Alpha Books, 2002) by Joy Bauer

The Healthy Body Cookbook (John Wiley, 1999) by Joan D’Amico and Karen Drummond

The Right Moves: A Girl’s Guide to Getting Fit and Feeling Good (Free Spirit, 1998)by Tina Schwager and Michele Schuerger

Understanding Weight Loss Programs: A Teen Eating Disorder Prevention Book(Rosen, 1999) by Judy Monroe

What Color Is Your Diet? (Regan, 2002) by David Heber

Check out your newspaper every day. You’ll fi nd lots of information that will keep you on the right track if you want to eat well and look and feel great. News stories cover everything from changes in nutrition labels to new information about the disease-fi ghting qualities of vitamins and minerals to recalls of tainted spinach. On certain days of the week, you’ll fi nd a food section full of delicious recipes, as well as restaurant reviews that can help you decide where to eat. Advertisements guide you to the lowest supermarket prices, and coupons help you save even more. So use the newspaper to get a healthy lead on nutrition.

For health news, recipes, weight loss tips and more: visit http://www.parade.com/health/index.html

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