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

Easy Tips To Choose Best Food To Manage Your Diabetes

There is a myth about diabetes that you should not eat foods with carbs, sugar, oil and flavor. Do you think it is correct? 

A healthy diet is the main part of your diabetes management. Actually your blood glucose level depends on what you eat, when you eat and how much you eat. The GI (glycemic) index of the food item shows the sugar content of the food. High GI index food rapidly increases your blood glucose level while low GI index food slowly increases your blood glucose level.

Experts recommends 1200 to 1500 k Cal of diet daily to Diabetes patients. Carbohydrates, fat and protein are the main ingredients for your diet. Carbohydrates are not banned in diabetes but should be eaten in the controlled manner. In case, your diabetes is in control then your taste some sweet occasionally.

Here are the nutritional elements you should eat in diabetes.

Carbohydrates

Carbohydrates are tasteful and keep your stomach feel full. It is the main part of your diet and has most impact on your blood sugar level. It is the best source of energy. Carbohydrates with fiber are the best food for your health. Though it affects the blood glucose level, you should not avoid it. 

There are some good and bad carbohydrates in case of diabetes.

Bad carbohydrates are White bread. white rice, pasta, noodles, fruit juice, fizzy drinks, sherbets, starchy vegetables like peas, corn, potatoes, lentils, sugar, jam, honey, sweet puddings, jelly, cakes, pastries, biscuits and pizza.

Good carbohydrates are Wheat, Oats, whole wheat flour, brown rice, beans, soybeans, orange, grapefruits, apples, pears, green leafy vegetables, broccoli, cauliflower, cabbage, low fat yogurt, low fat cottage cheese.

Fats

Diabetes can cause heart disease. So, replace the fat foods with good fat foods in your diet. Fat keeps your stomach full and releases energy and blood sugar slowly.

Trans fat food should be avoided because it is harmful for your body. Limit your intake of fried foods and check the label on the food product which shows 0 trans fat.

Bad fats are vansapati, whole milk fat, butter, cheese, creamy sauces, high fat meats, palm oil, coconut oil and processed food.

Good fats are Olive or canola oil, rice bran, ground nut, mustard, safflower, soybean, cooking oils, walnuts, almonds, pistachio, egg white and fish.

Protein

Protein is the main component of your muscles growth. Protein have very small effect on blood sugar. Protein should be 15-20 percent of your daily diet.

You can include protein in your snacks. Lean meat, fish, eggs, milk are the good source of protein.

Vitamins & Minerals

Vitamins and minerals helps to your body to work properly and efficiently. It is essential for the normal growth. Vitamins and minerals helps to control diabetes by strengthening the immune system. Vitamins are of two type, fat soluble and water soluble. Water-soluble vitamins are excreted much more quickly than fat-soluble vitamins, and they need to be replaced more frequently. it means you should eat more water soluble vitamins than fat soluble vitamins.

Fat soluble vitamins like A, D, E and K found in animal fats, vegetable oils, dairy foods, liver and oily fish.

Water soluble vitamins like B, C and folic acid found in fruits, vegetables, grains, milk and other dairy food.

Minerals are essential for bone health, teeth and converting food into energy. Minerals include calcium and iron. These are fond in cereals, fish, milk, dairy foods, fruits, vegetables and nuts.

Now, you know the importance of the nutritional elements for your body and diabetes. A balanced diet with protein, carbohydrates, vitamins and antioxidants helps to boost your immune system and prevent diseases. Good diet also helps to control your blood sugar level. Avoid trans fat, sugar and high GI index foods. Eat good and healthy, stay fit.

Source:
1. https://en.wikipedia.org/wiki/Vitamin
2. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html?referrer=https://www.google.co.in/

5 Healthy Habits That Will Improve Your Body

Healthy diet is must for everyone and specially for women. Tell me, how many of you don't want to get fit or remain fit? I am sure it is close to 100%. So how can you get best diet and what to eat to get best nutritions. This kind of thought you are facing frequently in your life. Let's discuss it here. 

Now the first thing is EATING RIGHT.

Women who are busy in their daily life nutrition rich foods gives them energy and helps to prevent diseases. Your healthy daily diet should include whole grain food like cereal, pasta, brown rice or oats. 

Fat free or low fat daily items like yogurt or cheese.

Protein like meat, chicken, fish, eggs, bean and nuts.

Fruit juice without added sugar.

Fresh or frozen colourful vegetables without added salt.

IRON RICH FOODS

Iron is key nutrition agent for a women body which keeps the energy level high. There are different sources in food from which you can get the iron like red meat, chicken, fish, beans etc.

FOLIC ACID RICH FOODS

To decrease the risk of birth defects, women must take the enough quantity of FOLIC acid in their diet. As per studies, 400 micrograms a day of folic acid is enough. You can get the folic acid from fortified foods or from food supplements. Fortified foods include cereals, rice and breads. Beans and peas are also a good source of folic acid.

CALCIUM RICH FOODS

Calcium is required for healthy bones and teeth. Calcium prevents osteoporosis and arthritis in which bones become weak. Calcium rich foods include yogurt, cheese, juice, cereals, low fat or fat free milk etc.

SAY NO TO....

....High calorie foods, added sugar and alcohol. Avoid soft drinks, candy, baked and fried foods. Reduce alcohol intake and take low fat dairy products.

Eat fewer foods which are high in saturated fat like pizza.

EXERCISE DAILY, REGULARLY

Women physiology is different than men therefore they need fewer calories to maintain their body. If you are a working woman then you need more calories than others. Best way is eat healthy and exercise regularly to get in shape. It also balance your calories.

Keep an eye on you weight.

If you keep the above in your mind, you will remain fit and feel good always.