In talking to teens I have discovered that they have some interesting beliefs.
1. "If I work out I won't get fat." Certainly exercise is important but it is one can easily eat more calories than what they burn in their workout and gain unwanted weight.
2. "I'm trying to gain weight to get more muscle." Muscle does weigh a little more than fat but you do not eat more to get muscle. You get muscle through exercise and strength training. It is recommended in kids and teens to do strength training through low weight high repetition exercises. It is not recommended to use high weights due to developing bones and muscles.
3. "'Protein shakes help me build muscle." People who eat a typical American diet get plenty of protein and do not need extra. It is important to have protein in your diet but carbohydrates are very important as well. Your body uses carbs and glucose to power your brain and muscles. If you have mostly protein then your body has to break down your muscles to supply the brain what it needs. Chocolate milk is the current recommendation as a good choice after a work out.
4. "Eating fruit is for old people." I have found that teens think that they can wait until they are old and have health problems before they have to eat healthy and take care of their body!
5. "I drink juice so I don't have to eat fruits and veggies." When you juice you lose a lot of the nutrients and all of the fiber from the plant. Mostly you end up with simple sugars instead. I recommend that you eat your fruits and veggies and drink water instead. (Smoothies are fine as long as you put the the whole fruit/veggie in and not just the juice.)
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