Macronutrients are nutrients that the body uses in great amounts. Some examples are proteins, carbohydrates and fats. Macronutrients provide a good amount of calories to the body (which gives it energy) and it also helps perform other functions. The main purpose is to provide energy, but the amount of energy that each macronutrient provides varies. As we know, Carbohydrates and protein provide 4 calories per gram and fats provide 9 calories per gram. Lastly, macronutrients contribute to the taste, consistency and appearance of foods to make a more varied and enjoyable diet. (Davey)
http://lowcarbdiets.about.com/od/glossary/g/glosstermmacro.htm
http://www.diet.com/g/macronutrients
Carbohydrates are a great form of energy that everyone needs. It is the body's main energy source for exercise and is "the bulk of energy." Carbohydrates are made of carbon and hydrogen (which gives it its name), sugar, fiber, starch, lactose, glucose etc. You can find carbohydrates in grain, pasta, rice, fruit, sugar, cereal, vegetables and many other foods. They supply the body with endurance, stamina and gives energy needed for growing and physical activity. Carbohydrates give you a lot of energy and there are 4-calories per gram. That's why majority of athlete's diets should be carbohydrates. Based on a 2,000 cal
orie diet, you should intake about 300 grams of carbohydrates every day. 46% of your daily caloric intake should be carbohydrates and this is easy to do because carbohydrates are found in almost all food. Also, when carbohydrates are restricted you lose exercise capacity because of poor glycogen stores in the muscle and liver. Fatigue happens when muscles lack glycogen and this can lead to loss of protein tissue. (Davey and Roxy)http://www.healthyeatingclub.org/info/articles/phys-act/nutr-sport.htmhttp://www.youngwomenshealth.org/protein.html
Proteins are made up of carbon, hydrogen and oxygen. They can provide 4 calories 
per gram of energy and play a key role in post-exercise recovery and repair. They also provide growth, maintenance and repair of skin, hair nails, bones, muscles, tendons, ligaments, cells, tissues and organs. Proteins are used more in endurance exercises rather then sprints. You can obtain them by foods lik
e low fat milk, poultry, fish, lean red meat, eggs, nuts, beans and lentils and soy products. But, lack of protein can lead to slow muscle growth, reduce in muscle size, lower immunity and weaken the respiratory system and heart. The recommended intake of daily protein for an average diet is about 16%. It has the least amount of intake you should take compared to the intake of daily carbohydrates and fat. (Roxy)
http://kidshealth.org/teen/food_fitness/sports/eatnrun.html
http://www.youngwomenshealth.org/protein.html
Fats are made up of the chemicals called hydrogen, carbon, and hydrogen. They give you 9 
calories per gram of energy for long term exercises that aren't at a high intensity such as walking and jogging. . The recommended amount of fat intake for an active American teen is 38%. Fat contains many different groups. One of them is saturated fats which is considered a main cause of coronary heart disease, diabetes and other major diseases so no more than the 10% of the recommended 38% fat you should eat. Another group is unsaturated fats, which comes in the form of monounsaturated and polyunsaturated fats. 
Monounsaturated fats have been proven to lower the risk of coronary heart disease and polyunsaturated fats don’t cause heart disease but don’t prevent them either. Essential Fatty Acids is another group of fats that are required for healthy cardiovascular, reproductive, immune, and nervous systems. The last group is cholesterol, which though isn't thought to be good but one type of cholesterol called HDL can actually act as a scavenger for removing cholesterol from artery walls. Some sources of fat are cheese, butter, avocado, red meat, almonds, olive oil. (Ella)http://www.keepkidshealthy.com/adolescent/adolescentnutrition.htmlhttp://www.youngwomenshealth.org/cholesterol.htm
Finding your caloric intake depends on what activities you do, your age, your weight, your height, and your gender. For teenage girls 11-18 years old, the average amount of calories they should eat per day is about 2200calories. For teenage boys 11-18 years old, the average amount of calories they should intake per day is about 2500-3000calories. (Roxy)
http://www.exercise4weightloss.com/teen-calorie-intake.html
http://www.weightloss-center.net/calorie-needsteens.htm
http://kidshealth.org/teen/food_fitness/sports/eatnrun.html
Day 1: (Roxy)
Breakfast: Egg over easy, brown rice, turkey bacon, strawberries and orange juice
Snack: Peanut butter on banana slices and 2% milk
Lunch: Tuna Salad Sandwich (Made with light mayonnaise, chopped celery, lettuce, and tomatoes on whole wheat bread) and ruby red grapefruit juice
Snack: Green smoothie (made out of spinach/vegetables and fruits)
Dinner: Spaghetti (Ground turkey and whole wheat pasta), salad and 2% milk
Day 2: (Ella)
Breakfast: Two-egg omelet with cheese and turkey bacon, oranges, and 2% milk.
Snack: Apple slices and carrot sticks.
Lunch: Turkey breast, swiss cheese, iceberg lettuce, tomato slices, and avocado sandwich on whole-wheat toast, and grapes.
Snack: Low fat yogurt, granola, raspberries and strawberries.
Dinner: Chicken breast, brown rice, and stir-fried kale.
Day 3: (Davey)
Breakfast: Oatmeal (with blueberries and strawberries on top)
Snack: Almonds, dried fruit, yogurt
Lunch: Garden salad (tomatoes, carrots, lettuce) with chicken breast
Snack: Trail mix
Dinner: Chicken, brown wild rice, asparagus, carrots, organic low fat milk
What you should always be eating and drinking:
You should always be eating a well balanced diet. Eating lots of colorful fruits and vegetables to give yourself vitamins, minerals and antioxidants. Healthy carbohydrates and whole grains are an excellent source of fiber for long lasting activities so eat a lot of them. Get a good amount of protein to help you keep going through the day. Make sure to drink lots of water so you don't get dehydrated. Also, remember to eat foods in moderation and smaller portions. (Roxy)
http://www.helpguide.org/life/healthy_eating_diet.htm
It's important to eat healthy and be active as a teen because a healthy teen leads to a healthy adulthood. That's why it's important to get lots of calcium while your young so you can have strong healthy bones throughout life. Nutrition is crucial to growth during puberty because it helps to prevent future health problems (Ella)
