TEENAGES DIET
TEENAGE DIET
High-protein diets. Low-fat diets. Vegetarian diets. No-carb
diets. With all the focus on dieting, how do you figure out what's healthy and
what isn't?
People diet for many reasons. Some are at an unhealthy
weight and want to pay closer attention to their eating and exercise habits.
Some play sports and want to be in top physical condition. Others may think
they would look and feel better if they lost a few pounds.
Can Diets Be Unhealthy?
Everyone needs enough calories to keep their bodies running
well. Any diet that drastically cuts calories or doesn’t provide enough
important nutrients can be harmful. Extreme low-fat diets can be bad for you.
Everyone needs some fat in their diet, so no one should eat a completely
fat-free diet. About 30% of total calories should come from fat.
Don't fall for diets that cut out food groups, either. A
diet that says no carbs — like bread or pasta — or tells you to eat only fruit
is unhealthy. You won't get the nutrients you need. Even if you lose weight at
first, these diets are hard to stick with and don't usually work in the long
run.
How Can I Lose Weight Safely?
Eating healthy meals and snacks and exercising can help you
lose weight and support normal growth. Regular exercise can help teens feel
healthier and better about themselves.
The best way to diet is to eat a variety of healthy food in
the right amount. Choose more fruits and veggies, whole grains, and lean protein,
and drink water instead of sugary drinks like soda, juice, and sports drinks.
Cut back on fried foods, sweets, chips, and other junk food.
Healthy Habits
If you are ready to make changes, here are some
tried-and-true tips:
Drink low-fat milk and water instead of sugary drinks.
Eat at least 5 servings a day of fruits and veggies.
Include a variety protein in your diet. Protein foods —
including lean meat and poultry, seafood, eggs, beans, soy products, and nuts —
provide important nutrients and help you feel satisfied.
Choose whole grains (like whole-wheat bread, brown rice, and
oatmeal), which provide fiber to help you feel full.
Don’t skip meals, including breakfast.
Pay attention to portion sizes.
Prepare most meals at home. Eating out a lot can cause
weight gain.
Be active every day. Walk to school, sign up for a fitness
class, find a sport you like, or dance in your bedroom. It doesn't matter what
you do — just move!
Dieting Danger Signs
How do you know if your diet is out of control? Warning signs include:
continuing to diet, even if you're not overweight
using diet pills or supplements
eating in secret, sneaking food, or feeling out of control
when you eat
thinking about food all the time
restricting activities or avoiding family and friends
because of food or need to exercise
having an intense fear of gaining weight
vomiting after meals or using laxatives
feeling weak, lightheaded, or dizzy from not eating
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