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Whole Grain Pasta Nutrients

What to eat for growth, energy, and health



Good nutrition is particularly important in adolescence. Because the body grows and changes rapidly, it is important to provide teenagers with adequate nutrients to support their development.

Eating a healthy diet is important at any age, but it is especially important for teenagers.

Since the body develops during adolescence, it is important that teenagers eat a healthy and balanced diet to ensure that they meet their energy and nutritional needs.

This article explores the importance of diet for teenagers, what nutrients are important, what to eat, what foods to avoid, helpful tips and habits for eating healthy, and avoiding eating disorders.

Good nutrition is essential to keeping people healthy and is vital to growth and development.

As teenagers grow up and take on more responsibility for decisions about their bodies and health, it is important for them to understand how their body works and what energy it needs.

After infancy, adolescence is the body’s second largest growth phase.

As teenagers grow and go through puberty, their bodies need more energy and nutrients to support that growth and development. Hence, it is likely that their appetite will increase significantly.

Diet is important not only to help the body grow, but also to support brain function.

There is evidence that a healthy breakfast and adequate hydration can improve academic performance by improving cognitive function, reducing absenteeism, and improving mood.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), important nutrients for adolescents include:

  • iron: This helps the body grow and is important for energy and focus, the immune system and the regulation of body temperature.
  • protein: Protein is also vital to growth as the body uses it to build and repair cells and tissues. It is a major component of the skin, muscles, bones, organs, hair, and nails.
  • calcium: This helps build and maintain strong bones and teeth. Calcium is also necessary for brain health, muscle movement, and cardiovascular function.
  • Vitamin D: This helps keep bones and teeth healthy. It also plays a role in protecting against a number of diseases and conditions.
  • potassium: This can help lower blood pressure. It is important in regulating fluid levels and controlling electrical activity in the heart and other muscles.
  • Fiber: Fiber helps people stay regular and feel full. It is critical to keeping the intestines healthy and can reduce the risk of chronic illness.

The British Nutrition Foundation (BNF) also lists some important vitamins and minerals in adolescence, such as:

A healthy diet usually includes the consumption of varied, balanced and nutritious foods. It may also involve replacing foods high in sugar, salt, and unhealthy fat with fruits, vegetables, whole grains, low-fat protein foods, and non-fat or low-fat dairy products.

The World Health Organization (WHO) advises that essential nutrients are critical to supporting good health.

People typically break down essential nutrients into micronutrients and macronutrients.

Macronutrients include proteins, carbohydrates, and fats.

The US Department of Agriculture recommends that teenagers try to eat around 45-65% carbohydrates, 25-35% fats, and 10-30% protein for total daily calories. Food from these groups can be:

  • Proteins, such as meat, poultry, seafood, eggs, beans, peas, soy, nuts, and seeds
  • carbs, such as whole grain bread, brown rice, fruit and vegetables and whole wheat pasta
  • fats, such as avocados, olives, nuts, seeds, eggs, oily fish, and yogurt

A person can usually get enough micronutrients if they have a diet high in fruits, vegetables, lean protein, grains, and dairy products.

It is not advisable to simply avoid certain foods, but rather to moderate your intake of certain foods.

The NIDDK suggests trying to include:

  • Fast food
  • processed foods
  • Foods with added sugar
  • Foods with unhealthy fat
  • Eating with too much salt

This can include, for example, foods such as:

  • Sweets
  • Cookies
  • frozen desserts
  • crisps
  • Fries
  • Fried chicken
  • Cheese burger
  • Sodas

The dietary guidelines for Americans suggest that teenagers struggle more than any other age group to adhere to dietary guidelines.

By learning healthy eating habits during adolescence, people are more likely to maintain them into adulthood.

Many teenagers may miss out on meals such as breakfast, but it is important not to skip meals.

The BNF recommends eating three meals a day: breakfast, lunch and dinner. To help with this, teenagers can try packing their own lunch, attending family dinners, and helping with grocery shopping and meal planning.

Teenagers and caregivers can use online resources to find inspiration for varied and healthy meals.

Teens should also try to have 5 servings of different fruits and vegetables a day, as these are good sources of minerals and vitamins.

Also, if they’re hungry between meals, teenagers can try to snack responsibly by eating fruit, nuts, cottage cheese, or yogurt.

Teens should also be aware of portion sizes. Overeating due to large portions can contribute to obesity.

Evidence suggests that around 20% of people between the ages of 12 and 19 suffer from obesity.

However, small changes in diet and exercise habits can help people maintain a moderate weight.

By understanding portion sizes and calorie needs, teens may be able to control their portion sizes.

Teens can also practice other healthy behaviors that will benefit their growth and development.

Sleep is critical to good health, and teenagers should aim for 8-10 hours of sleep each night. You should also try to avoid habits that can cause health problems, such as: Need.

It is important for teenagers to try to maintain hydration as it is vital to many body functions.

It is also advisable to reduce the amount of time spent sitting. The Physical Activity Guidelines for Americans recommend that teenagers exercise at least 1 hour per day.

Activities should include either vigorous aerobic, muscle, or bone strengthening exercises at least 3 days a week.

Approximately 30 million people in the United States can have an eating disorder at some point in their life.

Eating disorders are more common in teenagers. Research has found that more than half of teenage girls and nearly a third of teenage boys practice unhealthy weight management behaviors such as vomiting, skipping meals, and taking laxatives.

A 2019 study suggests that the rate of anorexia may increase in children and adolescents. This is in line with research suggesting other eating disorders like bulimia are on the rise.

It’s also important to note that eating disorders can affect people of all races and ethnicities.

People should try to foster a positive relationship between food and exercise. It’s important to try to discourage ideas that a certain height makes people happy, or that certain foods are bad.

If a person or caregiver suspects someone is at risk for an eating disorder, they may want to try prevention programs. These can help change knowledge, attitudes, and behaviors about eating disorders and discourage eating problems.

Family-based treatment (FBT) and enhanced cognitive behavioral therapy (CBT-E) are potential treatment and intervention options for people with eating disorders.

A 2017 review suggests that FBT is an effective form of treatment for eating disorders, while a 2018 review supports CBT-E as an effective treatment for eating disorders.

Click here to learn more about finding an eating disorders therapist.

Some people may also want to speak to a nutritionist or dietitian who can educate people about balanced meals and create meal plans.

The National Eating Disorders Association also provides a list of free, inexpensive assistance.

Diet is important in every phase of life, but it is especially important in adolescence.

Because the body grows and changes rapidly, it is important to provide adolescents with enough nutrients to support their development.

It is important to foster a positive relationship with food and to encourage adolescents to eat a balanced diet consisting of a variety of foods that are rich in macro and micronutrients.

Promoting a nutritious and healthy lifestyle in the teenage years is likely to reinforce positive behaviors that can persist into adulthood.

Whole Grain Pasta Nutrients

Expert’s nutrition tips for runners



Running is a very popular sport, thanks to its simplicity and many health and fitness benefits. It’s versatile and inexpensive, requires very little equipment, and it’s an excellent way to strengthen your cardiovascular health.

Nutrition plays an important part in optimum running performance. pexels

With the competitive nature of the sport, runners continuously challenge themselves and each other to improve. In addition to training, proper fuel for the body is vital for peak sports performance.

Noted medical and nutrition specialist Dr. Korakod Panich provided the five best nutrients for optimal running performance.

Nutrition is important for runners because it plays a vital role in overall health and can also support performance. A balanced diet for healthy runners should include these five key nutrients:

1. Carbohydrates
Carbohydrates—which can be found in food such as fruits, dairy products, and starches such as rice, bread, and pasta—are the most important source of energy for the body.

For runners, a small meal, taken an hour before running, consisting of carbohydrates and a bit of protein can provide the energy needed to run effectively. A smoothie made with milk and fruit, or some yogurt topped with berries, provides the nutrients needed and is easily digested before a workout.

Consuming the right amount of carbohydrates before exercising can help you maximize your workout.

2. Protein
Protein—found in meat, milk, eggs, and soy—helps repair and rebuild tissues and muscles that could be affected during physical activities. With the proper amount of protein and adequate sleep, muscles repair, rebuild, and become stronger.

Soy is a good protein source as it is one of the few complete plant-based proteins containing all of the nine essential amino acids that the body cannot produce on its own. Runners should consume a combination of carbs and protein 30 to 45 minutes after exercising.

Carb to protein ratio should be 2-3:1, with 20 grams of high-quality protein after a workout and between 40 and 60 grams of carbohydrate. A sandwich on whole-grain bread with a piece of fruit or a high-protein recovery shake would fill the bill.

Fat serves as an essential energy source. It is often used as fuel, particularly during moderate-intensity exercise that lasts for an extended period, such as a moderate jog lasting at least 30 minutes or so. The body will utilize more fat than carbohydrate for fuel in an attempt to conserve carbohydrate that is stored in the liver and muscles.

Choose beneficial fats—such as those found in olive oil, avocado, and nuts—and avoid saturated fats¬¬that can raise the risk of heart disease. This means staying away from fatty red meats, and ultra-processed foods, such as fast food or bakery items.

4. Vitamins and minerals
There are different kinds of vitamins and minerals that help maintain the balance in body system functions; fruits and vegetables are the best sources to obtain them. During exercise, the body excretes waste in the form of sweat, which also removes important minerals from the body. If you opt to exercise for more than one hour, energy and mineral drinks are highly recommended to replace lost fluids and minerals.

The human body is made up of 70 percent water, which is why staying hydrated is crucial. Water helps deliver nutrients to the cells and plays a significant role in eliminating waste. Runners need to maintain body water balance before, during, and after workouts because water provides nourishment that the body needs for almost every single function. It also helps limit changes in body temperature.

Make sure not to lose more than two percent of your body weight in fluids during exercise, as it can reduce your strength and affect performance. If you exercise regularly, check your weight before and after a workout to keep track of water loss and be sure to replace those losses. For every pound of weight lost during exercise, replace with 2-3 cups of fluid (or 1 liter of fluid for every kilogram lost during exercise).

Nutrition and running style

Aside from understanding the importance of nutrients, it is also essential for new runners to learn the proper way to run. Running not just makes our bodies stronger; it also helps burn calories and fat, depending on the goal.

If you have little time and would like to burn calories and fat, you can do interval training, which alternates short work intervals (80-90 percent of maximum heart rate for 30-60 seconds) with rest periods (50 percent of maximum heart rate for 1-2 minutes). This helps improve circulation and enable the heart to pump blood and make it healthier while strengthening the muscles.

If your main aim is to burn fat, and you have some time, you can run slowly to raise your heart rate to 40-60 percent of your maximum, for at least 45-60 minutes.

Korakod Panich is a member of the Herbalife Nutrition Advisory Board.

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Whole Grain Pasta Nutrients

Weekly Spotlight: Make the Perfect Spring Vegan Pasta Salad!



Pasta salad is a wonderful spring meal, plus it’s a wonderful plant-based meal that can easily be veganized! It’s a meal that you can add any veggie that you want to, making it super versatile for this time of year. When spring produces like arugula, garlic and some herbs are hitting their peak season, you might have extra veggies on hand or are looking for a way to clear out some veggies from your fridge. Pasta salad is also easy to whip up, and you can either do a simple dressing or a more involved creamy dressing to top it.

Depending on your time and how you want to enjoy your pasta salad, this guide splits pasta salad recipes depending on their sauce base. The simple oil and garlic type dressings are lighter in flavor, allowing whatever you hand (veggies or herbs) to stand out in your final pasta salad. However, if you’re looking for a creamier and more hands-on homemade dressing, we’ve got you covered too! These are topped with a dressing that uses a base of tahini, tofu, or even hemp seeds to create a delicious creamy dressing. The last group focuses on taking a traditional pasta salad adding a twist, like a clever flavor or mixing up the base grain!

We also highly recommend downloading the Food Monster app — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious, high-protein, whole-food vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing delicious pasta salad recipes that are fully vegan and plant-based!

Pasta Salads that Use a Mayo, Sour Cream, or Simple Oil Dressing:

Vegan Spring Pea and Arugula Pasta Salad

Source: Spring Pea and Arugula Pasta Salad

These quick pasta salads are great to throw together for the week! Their light dressing makes it excellent to eat on its own to get a variety of simple flavors and enjoy the fresher crunch of the veggies in these dishes.

Pasta Salads that Use a Tofu, Tahini, Homemade, or Cashew Based Dressing

Vegan Easy Vegetable Pasta Salad

Source: Easy Vegetable Pasta Salad

These creamy pasta salads are excellent to enjoy on their own, or if you’re looking to add even more veggies, you could enjoy these over a base of greens for an extra crunch of texture! There are so many ways to make a creamy pasta salad with vegan ingredients; you could use cashews, tofu, tahini, or even hemp hearts to get a creamy sauce.

Pasta Salads that Are a Twist on a Classic Dish:

Vegan Greek Pasta Salad with Tofu Feta

Source: Greek Pasta Salad with Tofu Feta

Cacio e Pepe as a pasta salad? Using orzo instead of pasta? There are so many ways to change up the flavors and inspiration you use for your pasta salads. If you’re looking for a way to enjoy a new way of eating pasta salad, this is your list right here!

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Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, good health other more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster app which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental other health benefits of a plant based diet.

Here are some resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

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Whole Grain Pasta Nutrients

Food Therapist Debunks Myths About Veganism



Veganism is a lifestyle that is based on the ideology that humans should not exploit animals or the environment for their needs. Vegans refrain from utilizing any kind of animal products for food, clothing, or work, among other things, and they do not differentiate between any species as they consider all animals equal. Simply put, veganism is the practice of avoiding the use of any animal products—particularly in our diet—including meat, eggs, and dairy products.

Myths about veganism

Additionally, there are countless myths, misconceptions, and assumptions about being vegan from all corners. We got Nidhi Nahata—Founder, Justbe Resto Cafe, Bangalore, and food therapist—to debunk a few common floating speculations.

1. Milk has a lot of calcium

Credit: iStock

There is an existing misconception that only cow milk contains calcium. So, what is the optimal source of calcium? Like plenty of other nutrients, calcium is readily available in a variety of plant-based foods that are better absorbed by the body than dairy. Think broccoli, cabbage, kale, almonds, chia, beans, pulses, leafy vegetables, and more. Therefore, even if you are not vegan, having a wide range of calcium sources in your diet can be a healthier option.

2. Animal protein is more important than plant protein

7 myths about veganism
Credit: iStock

Incidentally, the animals that are consumed for so-called protein are fed on a plant based diet, which basically means that we are consuming the same and/or processed protein through dead tissues or extracted produce from an animal. For those on the lookout for plant-based protein sources, there are plenty of options like soya, lentils, pulses, broccoli, seaweed, peas, spinach, beans, brown rice, whole wheat bread and pasta, quinoa, peanuts, cashews, almonds , pistachios, walnuts, oats, and seitan tofu.

3. Vegans have B12 deficiency

Vegans, vegetarians, or non-vegetarians—all could have deficiency because of vitamin B12, which is a bacteria found in nature. The sources of vitamin B12 are commonly questioned in reference to being vegan, since the most common source is assumed to be animals and animal products. But the reality is that vegans can achieve the intake needed through reliable sources, such as supplements or fortified foods.

7 myths about veganism
Credit: iStock

Vitamin B12 is produced by certain microorganisms and is processed while consuming cobalt from a plant base. However, our modern day agriculture prevents these nutrients to be transferred into our bodies through either sources-–animals or plants. Therefore, vegans, vegetarians, or non-vegetarians need to normally be given cobalt or B12 supplements to attain suitable levels regardless of their dietary preference.

4. Vegan lifestyle is very expensive

food item
Credit: iStock

The limited accessibility to vegan food and alternatives is one of the biggest restrictive misconnects prevalent in our society. The reality is that, similar to any diet, plant-based eating is only expensive if there are a lot of quick-to-eat processed foods, readymade meal preps, and products from vegan-specific brands. There are plenty of vegan foods and ingredients that are affordable in India, especially if the diet is centered around cheaper foods like fruits, vegetables, grains, lentils, beans, and several others. Good planning can make vegan diet more affordable than the ones that include animal products.

5. Pregnant women need milk and dairy

7 myths about veganism
Credit: iStock

“You cannot be vegan when pregnant” is a common misconception for soon-to-be vegan parents. The basic fact is that pregnancy is a challenge for the body, no matter what diet you are on and usually requires additional nutrients. It is advised to be closer to iron and vitamin B12, which can be attained on a vegan diet as well. The tradition of milk being one of the most integral components of our diet has been prevalent for decades. We need to be mindful and bring logical reasoning in choosing food for soon-to-be parents as well as children.

6. Soy increases the chances of breast cancer

  7 myths about veganism
Credit: iStock

There is no convincing evidence that eating soy-based food increases the risk of breast cancer in humans. This misunderstanding, however, might arise from earlier studies conducted on rodents. Scientists of this study showed that when these animals received large amounts of soy-compounds called flavones, they showed likelihood to develop breast cancer.

7 myths about veganism
Credit: iStock

A study published by the International Journal of Epidemiology, in February 2020, searched associations between soy intake and breast cancer risk by following 52,795 cancer-free women in the US for an average of 7.9 years. In the results, they found no substantial association between soy intake and breast cancer, but they did identify a link between dairy (milk) and breast cancer.

Soy as an ingredient is loaded with fiber and is a good source of protein, omega 3, and antioxidants. Research also suggests that soy has a good amount of protein which is well absorbed by the body, and the best way to consume it is in bean form, tofu, tempeh, and other such forms.

7. Veganism is a cult

7 myths about veganism
Credit: iStock

Being compassionate and conscious can never be a cult. Veganism is a lifestyle that utilizes an ideology to bring people closer to their instincts. This means bringing us closer to eating what nature has designed and grown for us, rather than exploiting animals and other sentient beings.

Lead Image Credit: Alia Bhatt and Yami Gautam Dhar, Instagram

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