Best Tips On Healthy Food You Should Eat At Your Teen Age

A study reveals that adolescents failed to meet sufficient nutritional requirements and they had an imbalanced diet, which was considerably low in several essential nutrients and high in some food materials.

When you become older you are able to take decisions about your clothes, music, friends etc. You are ready to decide what to eat and what not to eat. The teen age is actually a little difficult because new things need to learn about the culture and society. It is also very important to take care of your body and health because now your nutritional needs has changed. You need to respond as per your body requirement

You can start making healthy decisions about what you eat and drink, how active you are, and how much sleep you get. Your food choices linked with the obesity. Obesity is a common problem among the people between 12 to 19 years of age. But changes in your food and lifestyle helps you to get a healthy weight.

Your body needs calories everyday. Different people need different amounts of calories to be active or stay a healthy weight and it depends on whether you are male or female, your genes, how old you are, your height and weight, whether you are still growing, and how active you are.

TEENAGER'S NUTRITIONAL REQUIREMENTS

Some teens try to weight loose by eating little. It is not advisable because it harms their body. Less food means less nutrients which is not good at teen age. A healthy weight can be achieved by following a good diet plan and regular exercise. 

You need more nutritions at teen age. Your body is growing at this age which demand good vitamins, mineral, antioxidants and other nutritions. Good food choices provide all the essential nutritions to your body. Good food also boosts your immune system and avoid diseases. Eating healthy food at teen age will help you and your body at the later stages of your life. 

At teen age, he or she may caught by some bad habits like smoking and drinking. This will lead to problems only. Drinking and smoking leads to respiratory and cardiovascular diseases.

Do regular exercises with a healthy diet plan. 

AT TEEN AGE YOU REQUIRED MORE NUTRIENTS

• Calcium, to build strong bones and teeth. Good sources of calcium are fat-free or low-fat milk, yogurt, and cheese.

• Vitamin D, to keep bones healthy. Good sources of vitamin D include orange juice, whole oranges, tuna, and fat-free or low-fat milk.

• Potassium, to help lower blood pressure. Try a banana, or baked potato with the skin, for a potassium boost.

• Fiber, to help you stay regular and feel full. Good sources of fiber include beans and celery.

• Protein, to power you up and help you grow strong. Peanut butter; eggs; tofu; legumes, such as lentils and peas; and chicken, fish, and low-fat meats are all good sources of protein.

• Iron, to help you grow. Red meat contains a form of iron that your body absorbs best. Spinach, beans, peas, and iron-fortified cereals are also sources of iron. You can help your body absorb the iron from these foods better when you also eat foods with vitamin C, like an orange.

NUTRITIONAL FOODS TO EAT

• Eat vegetables and fruits and make your plate half of it. Dark green, red, and orange vegetables have high levels of the nutrients you need.

• Choose whole grains food like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal, instead of refined-grain cereals, white bread, and white rice.

• Eat protein rich foods like chicken, meat, eggs, seafood, beans, nuts etc. protein is a basic building blocks of your body. It is essential for your growing need.

• Dairy products are rich in calcium. Eat more dairy items for strong bones. Eat low fat or fat free dairy products. 

• Fat are good and they provide energy to your active life. Some fats, such as oils that come from plants and are liquid at room temperature, are better for you than other fats. Foods that contain healthy oils include avocados, olives, nuts, seeds, and seafood such as salmon and tuna fish.

Teenagers should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly. The awareness about healthy foods and it's effect among teenagers should be increase.

Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4476009/

https://www.niddk.nih.gov/health-information/weight-management/take-charge-health-guide-teenagers