basketball player: December 2008

Intro. to basketball

Basketball is a team sport that involves two teams of five players that try to score in their goal by shooting the ball into a ten foot basket. It takes a lot of energy and this is a big cardiovascular sport. In order to be in top shape for this sport you need to be in good cardiovascular shape which means we have to work your legs muscles by running a lot and doing different types of running and cardio activities. Below there is a video of the type of muscles used in basketball

What types of foods are good and bad?

Teenagers should be eating a healthy balanced diet, which means a diet rich in vegetables, fruits, and starchy foods, that also contains reasonable amounts of foods rich in protein, and dairy foods. In a healthy balanced diet you should also eat the same amount of calories you take in and loose. Active healthy young teens can have large appetites and it's significant for them to eat food of high nutritional value in the form of well balanced meals, rather than too many snacks that are rich in sugar or salt, and fat. Fruits, nuts and dried fruit make healthier snacks than crisps and sweets.

Foods that a teen should eat drink:

Dairy, soya beans, nuts and tofu are good sources of calcium, which is required for healthy bones and teeth.
Breakfast cereals and margarine with vitamins, and oily fish, are good sources of vitamin D. Vitamin D helps keep a good supply of calcium in the blood.
Meat, particularly red meat, and fish, are rich sources of iron. Iron is needed for healthy blood.
Teens should take in foods containing folate - the natural form of folic acid - in your diet, such as green vegetables and brown rice, as well as fortified bread and breakfast cereals.
Fruits (such as oranges and lemons), tomatoes and potatoes are all good sources of vitamin C.

Foods that a teen shouldn't eat or drink:

Teenagers should stay away from thing thats have high levels of mercury in them
Pizza, burgers, chips, sweets, and soft drinks (gives little nutrition)
high calorie deserts or snacks (such as snack chips, regular soft drinks or ice cream)

A teenager's nutrition is important to his or her's overall health. Daily nutrition, which ought to include eating three meals a day and atleast two nutritious snacks, limiting high sugar fat foods, eating fruits, vegetables, meats and low fat dairy products. This includes 3 servings of milk, to meet teenager's calcium needs, it can also prevent many medical problems, including becoming overweight, becoming to have diabetes, and developing weak bones. A nutritious diet will make your teen to know what to eat, and what not to eat at a younger age which well make them healthier in the future.

How to get your Calories

An athlete needs at least 2,000 calories or more to fit their training workout. The purpose why an basketball player would need more calories is because they have a more intense work out and they need these calories to have enough energy to take on their workouts. A lot of a basketball players calories should come from carbohydrates. Here are examples of some good and bad choices of food that you should get your calories from:

Try to get a lot of:

whole wheat pasta
wheat bread
fish, chicken
nuts

Try to stay away from:

red meat (ex. steak, ribs)
fast foods (ex. McDonalds, Taco Bell)
ice cream
butter

Can you tell which types of foods are good and bad?

3 day diet plan

1st day:
Toasted wheat bread with peanut butter
Banana
Egg salad sandwich on whole wheat bread with lettuce and tomato

Apple
Pasta with pesto sauce, tomato sauce, or with vegetables
Water

2nd day:
Eggs-fried, scrambled, poached, or hard-boiled with whole grain rice
Orange
Salad bar with a colorful variety of vegetables
Banana
Carrot sticks with peanut butter
Broiled salmon with vegetables and brown rice
Steak
Water

3rd day:
Oatmeal with raisins, a sliced banana, and or strawberries
Orange juice
Baked Potato with cheese and bacon
Pear
Energy bar
Ravioli with sauce and meatballs and cheese
water

This is because you should get something everyday in your diet consisting with each category on the food plate below: