As a teenager, your body will go through many changes that tamper with self-confidence and emotional well-being; all of this needs to be supported by a healthy and balanced diet.
By eating varied and balanced foods as shown in the Healthy Eating Guide from the NHS, the body should be able to get all the energy and nutrients you need from the food and drinks you consume, which allows you to grow and develop optimally.
Who does the diet say is not good for teenagers? Read on to find out the tricks to undergo a healthy diet without having to make parents worry.
Recommendation on teenage nutritional needs
Teenagers must eat three main meals and two-three healthy snacks per day. Deliberately skipping meals will not help the success of your weight loss program and is actually bad for general body health, because you will lose a lot of important nutrients. Also, regardless of the reason for your diet (reducing or maintaining body weight), you still need to track the number of calories to make sure the body burns more energy in one day than you absorb.
The number of calories a teenager needs each day varies depending on a number of factors, including age, gender, height and weight, and level of physical activity. In addition, the need to reduce, maintain, gain weight, and other factors influence how many calories to consume. As a guide, reported by the US Ministry of Health:
In general, approximately 1,800 calories must be consumed per day. If you exercise at least 30 minutes per day, you can lose weight between 0.5 to 1 kilogram per week with a daily intake of 1,800 calories.
Some important nutrients to consider are iron, vitamin D, and calcium.
What young girls need to pay attention to
If you are planning to lose weight by limiting fat and protein intake, their menstrual cycle can be disrupted which has the potential to affect their fertility and bone health in the future. You will lose a lot of iron every time in your menstrual cycle. That means you should try to replace this lost amount by eating iron-rich foods in your diet, such as lean red meat, eggs, fortified cereals, dried apricots, spinach, kale, broccoli, oats, and seeds.
However, iron is also beneficial for boys. Iron provides a key role in cell replication, so it is important for all teenagers to eat balanced to meet their growth needs. Rapid growth, coupled with a poor lifestyle and diet, can lead to iron deficiency anemia that can make teenagers look and feel tired or short of breath, difficult to concentrate, and affect mental and physical development.
Healthy breakfast for teens
Teens who regularly have breakfast perform well in school and tend to eat healthier for the rest of the day, according to the Nemours Foundation, a non-profit organization focused on children's health, reported from the SF Gate.
Choose foods that are easy and fast for breakfast so you don't have to dwell on what you have to eat on a super busy morning. Teenagers need a lot of grain every day, so a whole wheat sandwich with peanut butter or avocado slices and boiled eggs is a good choice. Add a glass of skim milk and a few pieces of fresh fruit to boost calcium and vitamins. Overnight oats - recent healthy food trends; a mixture of yogurt, oats, granola and fruit - is a quick choice (you can make it the night before); as well as a plate of scrambled eggs or omelette with sausage or grilled chicken breast, or a bowl of ready-to-eat cereal with low-fat milk and filling in pieces of fresh fruit.
Drink a glass of water rather than a cup of coffee or tea in the morning. Fruit juice contains many calories (except homemade, without added sugar and milk), so limit intake.
Healthy snacks for teens
Teenagers are familiar with what is called a snack. But, snacking does not always make fat. The trick is to ensure delicious but healthy food is always available at home when you want it. Make sure there are many choices of snacks that can also give as much goodness to the body with the main food.
You can choose between half good quality dark chocolate stems, a bowl of mixed nuts and seeds without salt, yogurt, savory popcorn, or dried fruits (raisins, sultanas); one banana or apple slices and peanut butter; or your favorite fruit chips.
Lunch is filling for teens
Instead of haphazard snacks, why not start bringing lunch to school? Food supplies are a sure guarantee of fulfilling well-controlled nutrition. Prepare your lunch menu the night before.
Ramu lunch menu with a mixture of protein and carbohydrate starch. Empty carbohydrate foods will only supply your body with a temporary energy supply, so you are more drowsy in the afternoon when your body loses energy. The key, choose healthy carbohydrates that support blood sugar balance. That is, far from plain bread or a mountain of rice!
Choose a whole wheat sandwich sandwiched with sliced beef, salmon, tuna, turkey, or chicken breast, accompanied by a bowl of fresh fruit salad or try a healthy version of spring rolls: fill the skin with wet spring rolls with sliced beef or lean chicken with cucumber slices, sprouts, tomatoes, and sweet and sour sauce. Drink a glass of real fruit juice (without sugar and milk) or skim milk. Avoid soda or other sweet drinks.
Have a healthy dinner without having to worry
There is no problem with eating at night, as long as you keep the portions. Teenagers generally need 150 grams of protein every day.
Fill (at least) half of your dinner plate with colorful fruits and vegetables. Accompany the intake of vitamins and minerals from both with a protein boost from nuts and seeds. Butter fried rice with spinach and peas stuffed, quinoa with stir-fried vegetables, or whole-wheat pasta with tomato sauce is a good choice.
Provide warm water or tea as your dinner companion. Towards bedtime, it doesn't hurt to snack. Choose half a cup of fat-free yogurt with fruit topping, or one of your favorite low-fat ice cream scoops.
Planning a healthy diet doesn't mean boring
Planning a healthy diet is only one way to better manage your life. To stay healthy and keep your body in its best condition, you must start eating lots of fresh fruits and vegetables, and do it consistently. It's not exact science, it's just about changing your eating habits so you don't switch to potato chips, chocolate, or other 'empty' snacks when you're hungry.
However, having a healthy diet does not mean you can no longer spoil yourself with favorite foods. Once you are accustomed to rigorous planning for four weeks, start introducing a "day off" in one week - whether it's Saturday on a weekly night with friends or partners, or in the middle of the week as a fun escape from stressful school assignments. If you spend six days eating healthy (or five, in a few weeks), pampering yourself with a pizza pan, fast food fried chicken, or burger and fries is not a big problem. But still, the most important and important: avoid sugary drinks as much as possible.
Don't forget to exercise, huh!
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