Health Tips for Teens! Stay Healthy!!!
Hello teens,
I just want you to know that as much as we may be young, wild, and free, we need to stay healthy in order to live long, happy lives. Improve your health through this.
Junk food is poor
fuel for your body
Many teenagers eat junk food every day. This might be
sugar-sweetened drinks like fizzy drinks and high-kilojoule snacks like potato
chips. However, your body can’t run properly on poor fuel.
Compared to home-cooked food, junk food (which includes fast
food) is almost always:
·
higher in fat, particularly saturated fat
·
higher in salt
·
higher in sugar
·
lower in fibre
·
lower in nutrients, such as calcium and iron
·
served in larger portions, which means more
kilojoules.
While a mid-life heart attack might seem too far away to be
real, it may surprise you to know that you could have health problems already.
A poor diet can cause weight gain, high blood pressure, constipation, fatigue
and concentration problems – even when you’re young.
Eating tips to
improve your diet
Small changes can make a big impact. Try to:
·
Cut back on, sugary drinks like soft drinks and
energy drinks. Sugar-free versions are okay to drink sometimes, but sugar-free
frizzy drinks are still acidic, which can have a negative effect on bone and
dental health. Water is the healthiest drink – try adding a slice of lemon,
lime or orange for flavour.
·
Keep a fruit bowl stocked at home for fast and
low-kilojoule snacks.
·
Eat breakfast every day so you’re less likely to
snack on junk food at morning tea. A wholemeal or wholegrain breakfast cereal
that is low in sugar served with low-fat milk can provide plenty of vitamins,
mineral and fibre. Other fast and healthy options include yoghurt or wholemeal
toast.
·
Don’t skip lunch or dinner either.
·
Help with the cooking and think up new ways to
create healthy meals. Make those old family recipes lower in fat by changing
the cooking method – for example, grill, stir-fry, bake, boil or microwave,
instead of deep frying.
·
Reduce the size of your meals.
·
Don’t add salt to your food.
·
Don’t eat high-fat foods every time you visit a
fast food outlet with your friends. Many of the popular fast food chains now
have healthier food choices on the menu.
·
Change your meeting place. Rather than meeting
up with your friends at the local takeaway shop, suggest a food outlet that
serves healthier foods, such as wholemeal rolls with vegetable fillings or
sushi.
Change the way you
think about food
There are lots of myths about healthy food. Don’t make food
choices based on false beliefs. Suggestions include:
1.
Compare the prices of junk foods against the
price of healthier food options to see that ‘healthy’ doesn’t have to mean
‘expensive’.
2.
Experiment with different foods and recipes.
You’ll soon discover that a meal cooked with fresh ingredients always beats a
limp burger or soggy chips.
3.
Try different ‘fast’ options like whole-wheat
breakfast cereal, muesli, wholemeal bread, wholegrain muffins, fruit, yoghurt
or pasta.
4.
Don’t think that your diet has to be ‘all or
nothing’. Eating well doesn’t mean you must be a health food freak. A good diet
allows for treats occasionally.
Change your eating
environment
Suggestions include:
Ø
Lobby your school canteen for healthier food
choices.
Ø
Ask your school canteen to include a range of
low-price healthy food choices.
Ø
Help with the grocery shopping and choose fewer
processed foods.
Ø
Get involved in cooking at home.
#NOTE
·
A teenager who eats fast food regularly is more
likely to put on weight than a teenager who eats fast food only occasionally.
·
A diet consisting of healthy meals and snacks
will boost your intake of nutrients such as calcium, which is required for
strong bones.
·
Eating well doesn’t mean you must be a health
food freak – a good diet allows for your favourite junk foods occasionally.
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