For hard working, active students, the banana is a perfect snack food. Calcium is important for bone development, so consider making a banana smoothie like the one below, as the milk is an important calcium source.
Teenagers eat a lot of food as they are growing and playing sport, requiring extra kilojoules and nutrients. Parents find themselves buying food 3-4 times a week just to keep up. They will probably also eat 4-5 snacks in addition to the three main meals they have (with seconds!).
Increasing demands on their time with friends, school/study work and leisure leads to a heavy reliance on snack foods. Bananas, with no fat, and plenty of essential nutrients like vitamin C, vitamin B6 and potassium, as well as the natural sugars, give teenagers an energy boost. Bananas are the ideal snack food as they are very portable and easy to eat.
Between the ages of 12 to 19, food habits change dramatically. Teenagers are often eating more take away snacks and foods, which are generally higher in fat and salt than home-produced food. Potassium counteracts the adverse effects of excess sodium on blood pressure. The potassium in bananas will help to "redress the imbalance" caused by eating too much salty take away food.
Potassium is essential to mental function, brain power and nerve impulses. Without potassium, no new brain cells can be made. The potassium and carbohydrates in bananas are the ideal brain food to help keep teenagers alert.
Adolescence sees the body go through its final growth spurt. Energy giving carbohydrates are essential for the body to maintain a healthy rate of growth and supply their sports activities.
Sports dietitians recommend extra carbohydrate before sport to help fuel the muscles and increase endurance. More carbohydrate is needed after sport and activity to replace muscle fuel. Popular carbohydrate choices are fruit juice, sports drinks and the banana. Bananas are one of the best fresh sources of carbohydrates and supply long lasting energy.
1 Banana
150mL Orange juice
2 scoops Lemon sorbet
Add all ingredients to a blender
and mix well. Add more ice for
a chilled smoothie.
(Vitamin B6, Protein, Fibre, Vitamin C,
slow release carbohydrates)
| Nutrient | Amount | % daily needs |
|---|---|---|
| Energy kJ/Cal | 637 / 152 | N/A |
| Protein g | 3 | 5 |
| Fat g | 0 | N/A |
| Carbohydrate g | 34 | N/A |
| Fibre g | 2.7 | 11 |
| Folate mcg | 42 | 10 |
| Potassium mg | 590 | 19 |
| Vitamin C mg | 83 | 100 |
| Glycaemic Index | Low |
N/A = not applicable
mg = milligram
mcg = microgram
kJ = kilojoule
Cal = Calorie
