A Good Diet For A Teenager

A Good Diet For A Teenager

Because teens are still growing, it is important for them to get the nutrients your body needs for optimum health and nutrition fulfillment. Teens who need to lose weight may want to go on a diet, but they should be most concerned with overall health and growth. This is a good time to learn about making the right choices to avoid unwanted weight gain. A good diet for a teenager involves healthy eating and lifestyle changes
Metabolism
Eat breakfast every day as soon as you wake up to give your metabolism a jump-start. A good breakfast would include a protein source, for example, two eggs. A slice of whole wheat toast with a dab of jelly is a good choice carbohydrate, and a 4-oz. glass of orange juice will give vitamins to give you energy. Eat several small meals throughout the day to keep your metabolism high and burn calories all day. Include a protein source at each meal, such as lean meat or soy. Eat sources of complex carbohydrates like vegetables and fruits to provide energy. Snack on nuts or popcorn to increase fiber and reduce hunger. Keep snacks to less than a handful to avoid overeating. Stop eating before 6 p.m., or when you slow down for the night. Less calories are burned as you become less active. Drink 64 oz. water daily to flush fat and gives you a feeling of fullness. In addition to drink water before every meal to avoid overeating.
junk Food
Stop eating junk food completely. Not only junk food has very little, if any, nutritional value, it is also usually high in calories and saturated fat. Junk food contains processed foods such as cookies, chips, cookies, ice cream and candy. If you can not stop eating this food completely, limit yourself to a choice of ¨|n per day as a treat, and has a small amount of food. For example, if you pick chips that treat your eating only five chips. Place the food on a plate so you do not continue to go back in the bag for more.
Fast Food
Make better choices when going out to eat. If you go to fast food restaurants, try salad or grilled meat as opposed to french fries or shakes. Get a diet soda instead of calorie-laden drinks too. If the food is cooked, it is full of fat, so stay away from fried food choices.
Low Fat
Eat low fat foods such as raw, steamed or baked vegetables and grilled, baked or grilled meats. Limit sauces, cheeses and sauces to avoid adding excess fat in the meal. Season food with garlic, pepper and low-sodium salt to add flavor. Grill and steak sauces are often low in fat, but they can be high in calories, so add these flavor in limited quantities.
labels
Read nutritional labels to find out how many calories or fat a food contains. Remember to read the portion sizes to ensure that you add the nutritional correctly. To determine the amount of fat a product contains, share fat calories in the total calories. For example, if there are 300 calories with 30 g of fat, the fat is 10 percent. Saturated fat should be less than 5 percent of the total fat intake for optimal health.
calories
Look at how many calories you consume to determine if you are in the recommended calorie range. Depending on your activity level, female teenagers between 13 and 18 who are sedentary to active should have 1600 to 2200 calories per day, respectively. Seventeen men 13 to 18 who are sedentary to active should intake 1800 to 3200 calories, respectively. If you keep a low activity level, keeping calories on the lower end of this scale and adjust as necessary for weight loss, but stays within these calorie guidelines to maintain health. Keep track of your calorie intake for a week to find out what you take in and you will be better aware of how you must begin to cut back to lose weight. There are 3,500 calories in a half kilo of fat, so to lose one kilogram of fat per week, you need to cut out 500 calories per day. Only do this if the calorie count is too high, however, or you may inadvertently eliminate essential nutrients. Take a multivitamin during any weight loss program to ensure that you meet nutritional needs.
Exercise
Begin an exercise program that will keep your interest. Try to do things that are fun as cycling, swimming, tennis, football, basketball, racquetball or any other sport you like. This will make it feel less like a workout, but you will still burn excess calories. Try to get at least 60 minutes of physical activity daily to encourage weight loss. Get your friends involved for extra support and encouragement.

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