How To Become Healthy And Smart As You Grow

You need to eat healthy food regularly to fulfill your body requirements. healthy foods make your metabolism active. Young boys and girls have a lot of changes going on in their bodies. Building healthier habits will help you to grow healthy and active in your life. Growing up means you are in charge of foods you eat and the time you spend being physically active every day. Healthy foods make your brain sharp, makes your bones stronger. Here are some tips for you to grow as an active and smart human being.

Build your bones strong

Strong bones make your physique wonderful. It all depends on good diet and exercise. A good diet and regular physical activity can build strong bones throughout your life. You should choose fat-free or low-fat milk, cheeses, and yogurt to get the vitamin D and calcium for your growing bones need. You can strengthen your bones by doing activities such as running, gymnastics, and skating, three times a week

Cut sugar intake 

Sugar is surely bad for your health. It is wise to cut sugar from your diet. Cut back on sugary drinks. A soda can have 10% of sugar in it. Avoid soda and drink water when you are thirsty. Sipping water and cutting back on cakes, candies, and sweets help to maintain a healthy weight. It will make you more physically active throughout the day.

Eat whole grain food more

Whole grain foods have a good quantity of minerals and dietary fibers. It improves your stomach functionality. Fuel your body with nutrient-packed whole-grain foods. Make sure that at least half your grain foods are whole grains such as brown rice, whole-wheat bread, and popcorn.

Eat color rich vegetables

Brighten your plate with vegetables that are red, orange, or dark green. These provide a good amount of antioxidants to your body. Try acorn squash, cherry tomatoes, or sweet potatoes. Spinach and beans also provide vitamins like folate and minerals like potassium that are essential for healthy growth.

Get the iron

Read Nutrition Facts labels to foods containing iron. The health benefits of iron include life-giving oxygen to human blood cells. About two-thirds of the bodily iron is found in hemoglobin. As a growing human, you need a proper amount of iron, especially young girls. Most protein foods like meat, poultry, eggs and beans have iron, and so do fortified breakfast cereals and bread.

become a healthy role model

Encourage your friends to practice healthier habits. Share what you do to work through challenges. Keep your computer and TV time to less than 2 hours a day.

Try new food

You should try some new foods which are healthy in nature. New foods in your diet keep you on the path to your set goal. Keep healthy eating fun by picking out new foods you have never tried before like lentils, mango, quinoa, or kale.

Move, move and move

Be a moving star. Being active makes everyone feel good. Aim for 60 minutes of physical activity each day. Move your body often. Dancing, playing active games, walking to school with friends, swimming, and biking is only a few fun ways to be active. Also, try activities that target the muscles in your arms and legs.

Identified your needs

Get nutrition information based on your age, gender, height, weight, and physical activity level. Eat healthy foods to stay physically active and become smart.