Health Tips For Teens Biography
Source:- Google.com.pk
As teens are back in school, many are also back in football, soccer or cross-country practices. If you have a teen athlete, their extra physical activity means an increased need for the right nutrition.
Katie Horstmeyer, RD, LDN, a registered dietitian who works with Memorial SportsCare, said the right nutrition makes a noticeable difference in a teen’s performance during practice and competition. To play well, teens need to eat well by making the right food choices. Horstmeyer outlines a few of her favorite nutrition tips for teen athletes and their parents.
Choose more natural foods. Look for packages labeled as whole grain like brown rice, whole wheat bread, pasta and oats. Include more non-starchy vegetables such as salad greens, broccoli or beans and lean protein like turkey, chicken or lean cuts of beef.
Pay attention to averages. While an average mile time is important in cross country, so too is the average calorie count. Generally, an active 16-year-old female needs about 2,000 – 2,300 calories per day while an active 16-year-old male needs up to 3,000 calories per day. Approximately 55 percent to 60 percent of calories should come from carbohydrates, 15 percent to 20 percent from protein and 20 percent to 30 percent from fat.
Pick the right snacks. To maintain a high energy level, teens should eat a snack 30 to 60 minutes before every practice or game. Fresh fruit or granola bars make great snacks and travel well inside a sports bag.
Take a multivitamin. Most teens don’t eat a variety of whole-grain foods with plenty of fresh fruits and vegetables and lean protein every day. In that case, a multivitamin can be helpful for your teen to make sure he or she is getting enough of the vitamins and minerals they need to play at their best.
Stay hydrated. If practice is less than 60 minutes, water is enough. Horstmeyer recommends 4 to 6 ounces of water every 15 to 20 minutes during practice or a game. For any activity longer than 60 minutes, an electrolyte replacement fluid like a sports drink is needed. Another recommended post-practice option is chocolate milk.
Avoid Junk food
Many teenagers eat junk food every day. Health Tips for Teens - Good Nutrition. This might be sugar-sweetened drinks like fizzy drinks and high-kilo joule snacks like potato chips. However, your body can not 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 kilo joules.
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.
Diet Improvement
Health Tips for Teens - Good Nutrition for Teens explain that 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-kilo joule 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 forget lunch or dinner both
Help with the cooking and think up new ways to create healthy meals. Health Tips for Teens - Good Nutrition. 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.
Food Perspective
There are lots of myths about healthy food. Don’t make food choices based on false beliefs. Suggestions include:
• Compare the prices of junk foods against the price of healthier food options to see that ‘healthy’ doesn’t have to mean ‘expensive’.
• 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.
• Try different ‘fast’ options like whole-wheat breakfast cereal, muesli, wholemeal bread, wholegrain muffins, fruit, yoghurt or pasta.
• 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.
Note Health Tips for Teens - Good Nutrition :
• 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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Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tips For Teens Health Tips In Urdu For Women of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
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