As a teenager, your body is going through many physical alterations - changes that need to be supported by a healthy, balanced diet. This may sound very minor thing, but to lead a better life in future a teenager must need nutrition in proper manner. Unfortunately, the more advancement we are achieving the less healthy life we are leading, especially the teenagers. Already fast food junctions have booby-trapped their fresh eating habit. Then again, the habit and timing of food intake are shaking hands with this problem. However, there are still plenty of ways to get back on track. After all if you are not aware of yourself, who else will?
As an introduction, begin with a better breakfast. Practice to have it regularly. One of the most important way of being healthy is to have breakfast regularly. Very gradually there is a tradition turning into our generation-skipping breakfast for whatever reason-early class or not having appetite for it. But this is pretty important. Proteins and complex carbohydrates are better breakfast choices than simple carbohydrates or sugar. So instead of reaching for a plain bagel, a bowl of sugary cereal, or ruti - all simple carbs - try a smoothie made with fruit and yogurt, a bowl of oatmeal or whole grain cereal, or scrambled eggs on whole wheat toast. Simple carbs cause blood sugar to spike and then crash, leaving you feeling sleepy. Complex carbs give longer-lasting energy, help to feel full longer, and provide more vitamins and minerals. Also, try to avoid oily foods.
Do not stay a long time without food. This is very logical to skip meals sometimes because of classes but try to eat small meals throughout the day. Rather than eating three large meals, aim to eat five smaller meals to keep your energy up. Overall this is a better way of eating because it keeps your energy level on an even keel the whole day long, rather than seesawing between hunger and fullness. Stock your fridge with easy snacks or quick small meals high in protein or complex carbs. Grazing throughout the day will be easier if you have a tasty selection of high-energy snacks to choose from. Also, try whole wheat bagels or toast with peanut butter, edamame, hummus on pita bread, cheese and crackers, trail mix with nuts and dried fruit, and yogurt with fruit.
Another major component of healthy nutrition is water. We often forget to drink enough waters which end up in urine infection in worst case scenario. In the long run it leads to constipation and many more diseases. Try to keep a bottle of water always with you and if you are in the university refill it whenever you can.
As other contents of the nutrition chart, dietary fat is important. Fat should make up no more than 30% of the diet. Fat supplies energy and assists the body in absorbing the fat-soluble vitamins: A, D, E, and K. But sometimes these benefits must be considered to be leading to its many adverse effects on health. A teenager who indulges in a fat-heavy diet is going to put on weight, even if he's active. Adolescents tend to most often fall short of their daily quotas of calcium, iron, zinc, and vitamin D. Try to input those in your nutrition chart.
Although it is important for adolescents to obtain sufficient energy and nutrients for their growth and development, some eat more than they need and as a result become overweight or obese, especially if they are inactive. In contrast, cases of eating disorders such as anorexia nervosa have been shown to peak, especially in teenage girls. Some teenagers try to control their weight by unsuitable methods such as smoking, skipping meals or cutting out perceived fattening foods (e.g. red meat and dairy products) from their diets. A restricted diet especially one that excludes whole food groups, can lead to nutrient insufficiency and other diseases in later life. Teenagers with weight problems may need specialist advice from health professionals to ensure that their dietary pattern contains adequate to support growth and development. Moreover, while growing taller, younger teenagers will need help maintaining their existing weight in the short-term, which will improve their BMI over time.
Usually, boys need an average of 2,800 calories per day where girls require an average of 2,200 calories per day. Keeping the balance is harder for boys because they tend to be out of the house mostly. Although, scenario is changing and it goes for both boys and girls. Generally, growth and development are rapid during teenage years, and the demand for most nutrients is relatively high. Furthermore, National survey data show adolescents' intakes of saturated fatty acids, salt and non-milk extrinsic sugars are above recommended levels. Therefore, it is high time to change eating habit of teenagers. The writer is schooling with BRAC University. She can be reached at
[email protected]
Latest News