How to be a Healthy Teenager
Watching kids grow into teenagers is an overwhelming experience.
They grow up fast, learn new things, take their own decisions, and choose their
clothes, friends and music. We can’t impose our decision on them at this stage
of life but making them realize the positives or negatives of things based on our
own experience is also important.
Parents or well-wishers mostly want their kids to focus on their
bodies, studies and health. To make healthy decisions about their body and health
they need to eat and drink right and be physically active. Ultimately it is the
lifestyle that matters for every individual whether young or old, adult or kid
and teenagers are no exception to that.
Ideal lifestyle for teens
Kids of growing age need to taught to be active, disciplined
and focused. In fact, they need to follow specific lifestyle principles for their
overall well-being. Some of them are as follows-
Nutrition
What does a healthy lifestyle for a teenager mean? It can have
multiple meanings for many people if we point out what they should concentrate
on. But the most important is to focus on nutrition.
Hydration and nutrition are two sides of the same coin. Make
sure they drink plenty of fluids before, during, and after any exercise or
physical activity.
Teenagers need a whole lot of nutrients
§ Calcium, to build strong bones and
teeth from low-fat milk, yogurt and cheese.
§ Vitamin D to keep bones healthy. Good
sources can be orange juice, whole oranges, tuna, and fat-free or low-fat milk.
§ Potassium, to help lower blood
pressure. Bananas, or baked potatoes with the skin, are good for a potassium
boost.
§ Protein, to give you the power and make
you strong. Peanut butter, eggs, tofu, legumes, such as lentils and peas and
chicken, fish, and low-fat meats are all good sources of protein.
§ Fibre or fibrous food will help
your digestive system to function well and make you feel full. Good sources of
fiber include beans and celery.
§ Iron is essential in making
hemoglobin in red blood cells. The red blood cell carries oxygen throughout your
body. Spinach, beans, peas, and iron-fortified cereals are great sources of
iron. Iron is absorbed better when you also eat foods with vitamin C, like an
orange.
Consume less salty food
The body requires a very small amount of sodium, which is mostly
found in salt. But eating too many salty things can raise your blood pressure which
is harmful to your heart and body functions. Teenagers need to take care of what they eat for their heart health and prevent health complications as
they grow old.
Fix sleep schedule
It is important to get about nine to ten hours of sleep or at
least a seven-hour sleep schedule. Like nutrition and physical activity, getting
enough sleep is important for staying healthy. You need good rest to do well
in school, work and drive safely, and fight off infection. Not getting enough
sleep may make you moody, and irritable and may also contribute to weight gain.
If you’re between 13 and 18 years old, you should get 8 to 10
hours of sleep each night. You need to make a schedule for every activity and
have enough time to sleep to make your mind and body function well.
Maintain energy Balancing
Teenagers need a lot of energy to lead a highly active life
and grow. Calories from what they eat and drink give that energy. But they need
to eat and drink healthy and high-energy food to stay powered up. Balancing of
energy generated and energy used is required. It helps in day-to-day activities
and helps in creating a healthy weight.
It is a great challenge
for teenagers as at this stage of their life energy consumption is maximum due
to physical activities. Many teens look lean due lack of nutrition and maximum
consumption of energy.
Maintain healthy weight
Some teens try to lose weight by eating very little, cutting
out carbohydrates, skipping meals or fasting. These approaches to losing weight
could be harmful as they may turn nutrient deficient because of a lack of energy-giving food.
In fact, unhealthy dieting may lead to a cycle of eating
little and then overeating when you get hungry. Unhealthy dieting could also
affect your mood and how you grow. It is better to have a balanced diet from all
food groups accompanied by active lifestyle
Stay away from dieting
These days youngsters indulge in smoking, making themselves
vomit, or using diet pills or laxatives to lose weight. This may lead to
health problems as these measures to control your weight can lead to a serious eating disorder. It is better to talk to a dietician or to an adult you can
trust. Smoking can make you vulnerable to heart disease, cancer, and other
health problems.
Lose weight if needed If you think you need to lose weight. A
doctor or dietitian may be able to tell you if you need to lose
weight and how to do so in a healthy way.
Choose Healthy Foods and Drink
Teens need to shun junk food and take interest in healthy
eating. Healthy eating involves taking control of how much and what types of
food you eat or the beverages you drink. Foods high in sugar, salt, and
unhealthy fats need to be replaced with fruits, vegetables, whole
grains, low-fat protein foods, and fat-free or low-fat dairy foods.
Drink fat-free or low-fat milk and avoid sugary drinks as an excess of them can lead to weight gain. Soda, energy drinks, sweet tea, and packed
juices have added sugars, a great source of extra calories.
Choose whole grains like whole-wheat bread, brown
rice, oatmeal, and whole-grain cereal, instead of refined grain cereals,
white bread, and white rice. Power up yourself with protein-rich food like lean
meats, chicken, seafood, egg whites, beans, nuts, and tofu.
Limit added sugar
Some foods, like fruit, are sweet naturally. Foods, like ice
cream and baked desserts like cakes and beverages, have added sugars to make
them taste sweet. These sugars add calories but not vitamins or fiber. Try to
consume less than 10 percent of your daily calories from added sugars in food
and beverages. Reach for an apple or banana instead of a candy bar.
Eat dinner with your family.
When you eat home-cooked meals with your family, you are more
likely to consume healthy foods. Having meals together also gives you a chance
to reconnect with each other and share news about your day. You can get
involved in grocery shopping and meal planning at home.
Going food shopping and planning and preparing meals with family
members or friends can be fun. Not only can you choose a favorite grocery
store, and healthy foods and recipes, but you also have a chance to help others in
your family eat healthy too.
Get Moving
Physical activity should be part of your daily life, whether you play sports, take physical education (PE) classes in school, do chores, or get around by biking or walking. Regular physical activity can help you manage your weight, have stronger muscles and bones, and be more flexible.
You can try brisk walking, jogging, or biking. Daily activities, such as cleaning your room or taking out the trash, can keep you active.
Have fun with your friends
Being active can be more fun with other people, like friends
or family members. You may also find that you make friends when you get active
by joining a sports team or dance club. Mix things up by choosing a different
activity each day.
Try playing outdoor
games like cricket, football or other activities that get you moving, like
walking around the park. Make your friends join you and challenge them to be
healthy with you.
Don’t go for rapid changes as changing your habits can be
hard and it takes time to adapt to new habits· Set one realistic goal for each
day like not eating fries, get your parents to help you achieve your goal.
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