What? Wait… teens and healthy diet are terms that naturally don’t go together. Well, okay, don’t get me wrong but as parents we do need to do the introducing part from time to time, pushing their boundaries, and yes, pray that they will remember 🙂
A healthy diet is essential for children and teenagers. They need nutritious food to support their rapid growth during intense activities. Moreover, their current lifestyle will affect their future health status. Although the habituation of healthy eating pattern may not come easy, it is important in the long run. In general, a healthy diet is an information that teens must understand due to the heavy current of information which may be confusing or even misleading.
Rules:
- Follow the healthy eating plate.
- Curb obesity by choosing low calorie food but high in nutrition and increase fruit and veggie intake.
- Choose wisely when eating out
- Avoid excessive sugary drinks
THE HEALTHY EATING PLATE is created by nutritionists at the Harvard School of Public Health to give a simple detailed guide in healpong people make their food choices.
Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health, www.thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu.
- Focus on veggie and fruit – ½ of portion
Try to consume in wide variety and color. Do remember that potato does not include in vegetables due to its bad affect of blood sugar.
- Choose whole grain– ¼ of portion
Whole grain as in bread, quinoa, oats, brown rice, and wheat processed food such as wheat pasta – has a better impact on blood sugar level compared to white rice, white bread, and other processed carbs. Whole wheat gives a fuller feeling due to its dense texture and therefore is more effective to combat hunger pangs. Teens do not need to diet but introduce the whole grain series in their daily diet like whole wheat bread as sandwiches for school and oats for breakfast.
- Protein – ¼ of portion
Fish, poultry, and nuts, are examples of good protein source wot serve with salads or other veggies. Limit red meat consumption especially processed ones like sausages and smoked beef. Kids and teens are usually big fans of burgers and hotdogs. I suggest limiting such food only for school lunchboxes due to the ease of preparation and meal. Try not to cook them at home dinners (unless in an emergency, well, don’t we all :)). Last but not elast, buy good quality products.
- Healthy plant oils – in moderation
Choose plant oils such as olive oil, corn oil, nut oil, etc. Avoid those with trans fat.
- Drinking water, coffee, and tea
Do not consume sugary drinks, limit milk and dairy intake to 1-2 portion/day at the most, and 1 small glass of juice per day.
Stay active
Staying active is an inseparable part of a healthy diet.
The main message of the Healthy Eating Plate is to focus on a high quality healthy diet.
- Types of carbs are more important than the amount because there are other source of carbs including vegetables (except potatoes), fruit, whole grain, and nuts which are all much healthier.
- The Healthy Eating Plate also suggests to avoid sugary drinks,a main source of empty calories with little or no nutritional value. (GULP!)
Keep reading. Stay fit!
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