Where do Lactose Intolerant Teens get there Calcium From?

There are many different ways for a lactose intolerant teen get the proper amount of calcium, and to store them correctly into their bones. The important thing is that a lactose intolerant teen gets the healthy amount of calcium without going against there diet. These are some of the many ways a teen with lactose intolerance can retrieve the amount of calcium needed:

- First, if you are a person that drinks soft drinks or sodas, try to limit the amount of soda that you take in or completely stop drinking soft drinks. It "leaches the calcium from you bones and prevents the absorption of new calcium."

- You also need to in take Vitamin D. You can find that in eggs, spinach and liver. Now most people really don't have a stomach for liver, but it is highly recommended. Sunlight is another source of Vitamin D that is naturally absorbed by the body.

- Eat baked beans. They are filled with calcium and very healthy for the body. One cup equals to about 154mg of calcium.

- Fish is a very good source of healthy fatty acids and calcium. One fish in particular is salmon. Salmon is very tasty and is loaded with 181mg of calcium per 3 ounces.

There are many other different ways that a lactose intolerant teen can receive calcium, but these are just some to name a few.


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Why Calcium?

The reason that we as human beings must have calcium in our bones is because it the most abundant nutrient that we have in our system. It makes up 1.6% of our weight. As we should all know, Calcium really helps strengthen our bones and teeth, but what else does it do? Well here listed are just some of the main things it also does.

Helps regulate muscle functions, like flexing and relaxing.

Helps maintain the heart functions.

One of the main things that help send messages through the nervous system.

Helps break down blood clots if any.

And it helps the functioning of enzymes.

What is "Lactose Intolerance"

Lactose Intolerance
-Not being able to digest lactose sugars found in dairy products
-Lactase is an enzyme produced in the wall of the small intestine
-Lactase breaks down the lactose sugar into glucose and galactose

*Not all people with a lactose deficiency will end up having some type of a digestive problem, some may be Lactose Intolerant.

Confusion
-Lactose Intolerance is sometimes confused with an allergy to cow milk
-Milk allergy is a reaction by our immune system to some of the proteins found in milk
-Milk allergies are found in the early stages of childhood while lactose intolerance is found in adulthood
 

Resources:
http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance/#what

Caloric Intake:

The daily caloric intake of a person can vary due to different variables such as age, gender, and activity. A 15-year-old boy, who about 5 to 6 feet tall and 130 lbs. and participates in moderate physical activity 30 to 60 minutes every day needs about 2,800 calories daily to be healthy.  A 15 year old girl about 5 to 6 feet tall, 115 pounds, and is active will need about 2,000 calories a day to be healthy.  A lactose teen will need to find a way to get there calories while avoiding lactose foods AND unhealthy foods.  To accomplish this, they would have to eat foods like what we have in our meal plan. 

Have A balanced diet!  (A lactose teen can't have anything in the bottom left corner)

Resources:

http://wiki.answers.com/Q/How_many_calories_should_a_female_teenager_take_in_per_day

http://www.livestrong.com/article/131657-how-many-calories-does-teenage-boy-need/

Foods To Avoid

Foods to Avoid for a Lactose Intolerant Teen

The meal plan for a lactose intolerant teen is a very tricky one being they will have a difficult time getting enough calories and enough calcium. We made a list of foods that should be avoided.
 
                                 Fattening foods:

 

a): fast food (Mcdonalds, Burger King, etc)

b): deep fried food (took much chicken, tempura, etc)

c): foods loaded with preservatives (twinkies, etc)

Dairy:

a): milk

b): yogurt

c): ice cream

d): cheeses*

e): (large quantities of) butter* 

*If the lactose intolerance is really severe. Although, some lactose intolerant teens are able to tolerate some dairy product. See your doctor to determine whether your condition is severe or mild.

Nutrients

Macro nutrients:

Protein:

• What is it made of: amino acids
• What does it do: provides energy, repairs and builds body tissues.
• How much is enough: A lazy male teen should have 50 grams, a semi-active teen should have 65 grams, and an active teen should have about 80 grams of protein. A female teen should have at least 46 grams depending on how active they are.
• What foods has it: beans, nuts, meats, fish, chicken, dairy (a lactose teen should have soy/almond milk instead)

Fat: 

• What is it made of: Fats are made up of compounds including carbon, hydrogen, and oxygen.
• What does it do: Provide energy, helps digest vitamins, and supply nutrients and calories.
• How much is enough: Approximately 66 grams or more depending on your activity/gender.
• What foods has it: A lot (some examples: pastries, burgers, fired food, chocolate, etc)

Carbohydrates:

• What is it made of: Carbohydrates are made up of compounds including carbon, hydrogen, and oxygen.
• What does it do: carbohydrates give energy to all the cells in our body and they fuel the basal metabolic rate (the rate at which we use energy at rest) and activity levels.
• How much is enough: 250 to 350 grams depending on how active you are/gender.
• What foods has it: rice, potatoes, grains, fruits, vegetables, and more.

Micro Nutrients:

1. (Major) Micro minerals:
a). Iron: [also a trace mineral]goes into your blood to help carry oxygen to the lungs and rest of the body.

Zinc, Magnesium, and Calcium pills

b). Calcium: necessary to build up strong bones/teeth
2. (Major) Vitamins:
a). Vitamin A: helps to give you strong vision.
b). Vitamin B: complex: play an important role in cell metabolism
c). Vitamin C: fat soluble vitamin that functions as a steroid hormone.
3. (Major) Trace Minerals:
a). Zinc: helps with human immunity, brain functions, and the ability to reproduce.
b). Magnesium: is significant to nerve, muscle and enzyme function.

Resources:
http://www.kriskris.com/what-does-vitamin-d-do/

http://health.learninginfo.org/what-does-iron-do.htmhttp://en.wikipedia.org/wiki/List_of_macronutrients
http://www.eatingdisordersonline.com/nutritional/fats.php
http://www.livestrong.com/article/431910-how-much-protein-should-a-15-year-old-boy-have-every-day/
http://wiki.answers.com/Q/How_much_protein_should_a_female_teenager_take_per_day

http://answers.ask.com/Fitness_and_Nutrition/Nutrition/what_is_fat_made_of
http://wiki.answers.com/Q/What_does_carbohydrate_do_for_your_body

Meal Plan

3-Day Meal Plan for a Lactose Intolerant Teen:

1. Day 1:

• Breakfast: Oatmeal (made of either water/soy milk) with apple slices and a glass of water
  
• Snack: Trail Mix w/nuts (provides protein and calcium)
  
• Lunch: Strawberry and Walnut salad with a light balsamic dressing
  
• Dinner: Salmon with a broccoli slaw
  

2. Day 2:

• Breakfast: A Portugese sausage sandwich with calcium fortified orange juice
• Snack: Fresh pineapple, orange and mango mix
  
• Lunch: Noodle sitr-fry with chicken and green beans
  
• Dinner: Hot dog and Baked Beans with brown rice
  

3. Day 3:

• Breakfast: Whole grain waffles with a tbsp of syrup (NO BUTTER) and a glass of almond milk
  
• Snack: Gluten free oatmeal raisin cookies
  
• Lunch: Gluten free pizza dough with basil, pepperoni's and mushrooms
  
• Dinner: Shrimp Lettuce Wraps with pecans and bread crumbs