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 Tips & Advice |
Healthy Eating For TeensPosted on : Dec 18, 2011 |
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Healthy Eating For Teens
Eating well is hard for teens. They love fast food outlets, frequent snacking leading to intake of sugar, fat and calories in excessive quantities resulting in insufficient intake of minerals and vitamins. Puberty and adolescence is the time that the body needs nutrients, calcium, protein, Zinc and iron.
Healthy Basics
Healthy basics are based on the food habits promoting good health. Ensure you meet the nutrients need. The mineral and vitamin supplements should be available through healthy diet. This table should help with the details:
1. Calcium Rich Foods - such as low-fat milk, yoghurt, a cup of soy beverage and 1.5 oz.cheese. Anything can be 3-4 servings/day.
2. Protein Foods - 3 eggs, 4 tablespoons peanut butter, 3oz. tofu, 3oz. portion of meat, chicken or fish, 1/2 cup cooked soya, beans, lentils, etc. Anything as 2-3 servings/day.
3. Rice - 1/2 bowl, 2 slices of bread, 2 small chapatti, 1 cup noodles or pasta, 4 biscuits, 1 bread bun and 3/4 cup cereal.
4. Vegetables - 1/2 cup cooked leafy vegetables or 1 cup non-leafy vegetables cooked, 1 raw carrot, 1/2 cup vegetable juice or salad greens. 2-3 servings/day.
5. Fruit - 1 slice melon, papaya, watermelon, pineapple, a cup cut - up fruit, 1/2 cup canned fruit, 1/2 cup 100% fruit juice. Anything 2-3 servings/day.
Activities a must
1. Teens need to keep moving, run, play swim, walk or dance. Enjoy riding bikes or hiking.
2. Turn off television is best so that they do not sit idle for hours.
3. Drink smart. Avoid caffeine and quench your thirst with water.
4. Avoid foods high in sugar or fat.
Eating disorders can be serious and life threatening. Consider these behaviors:
1. If your child eats small portions
2. Loses weight
3. Exercises excessively
4. Appears hyperactive or depresses and moody.
If case you suspect eating disorders, speak to your doctor and find better chances of recovery.
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