The Physical Activities Guidelines for Americans recommend that teens should exercise for 1 hour or more a day.įor at least 3 days a week, activities should include either vigorous aerobic, muscle-strengthening, or bone-strengthening exercises. It is also advisable to try and reduce sedentary time. It is vital that teens try to maintain hydration as it is crucial for many bodily functions. They should also try to avoid habits that can cause health problems, such as smoking. Sleep is vital for good health, and teens should aim for 8–10 hours of sleep each night. Teens can also practice other healthy behaviors that can benefit their growth and development. However, making small changes in eating and physical activity habits can help people maintain a moderate weight.īy understanding serving sizes and calorie requirements, teens may be able to control their portion sizes. Eating too much due to large portions may contribute to obesity.Įvidence suggests that roughly 20% of people between the ages of 12–19 have obesity. Teens should also be aware of portion sizes. If hungry between meals, teens can also try to snack responsibly by eating fruits, nuts, cottage cheese, or yogurts. Teens should also try to incorporate 5 portions of a variety of fruits and vegetables a day, as they are a good source of minerals and vitamins. Teens and caregivers can use online resources to find inspiration for varied and healthy meals. To help with this, teens can try to pack their own lunches, join in with family meals, and help with grocery shopping and meal planning. The BNF recommend always trying to eat three meals a day: breakfast, lunch, and dinner. Many teens may miss meals such as breakfast, but it is important that they do not skip meals. The Dietary Guidelines for Americans suggest that teens struggle more than any other age group to adhere to dietary guidelines.īy learning healthy eating habits during adolescence, people are more likely to carry on with them into adulthood. f ats, such as avocados, olives, nuts, seeds, eggs, fatty fish, and yogurtĪ person can typically consume enough micronutrients from having a diet rich in fruits, vegetables, lean proteins, grains, and dairy.c arbs, such as whole-grain bread, brown rice, fruits and vegetables, and whole-grain pasta.proteins, such as meat, poultry, seafood, eggs, beans, peas, soy, nuts, and seeds.Foods to eat from these groups may include: The United States Department of Agriculture recommend that for total calories per day, teens should try to consume roughly 45–65% carbs, 25–35% fats, and 10–30% protein. Macronutrients include proteins, carbohydrates, and fats. People typically split essential nutrients into micronutrients and macronutrients. The World Health Organization (WHO) note that essential nutrients are crucial to supporting health. It may also involve replacing foods high in sugars, salts, and unhealthy fats with fruits, vegetables, whole grains, low fat protein foods, and fat-free or low fat dairy options. The British Nutrition Foundation (BNF) also list some important vitamins and minerals during adolescence, such as:Ī healthy diet typically involves consuming varied, balanced, and nutrient-dense foods. It is crucial for keeping the gut healthy and can reduce the risk of chronic health conditions. Fiber: Fiber helps keep people regular and feel full.It is vital for regulating fluid balance and controlling the electrical activity of the heart and other muscles. Potassium: This can help lower blood pressure.It also plays a role in protecting against a range of diseases and conditions. Vitamin D: This helps keep bones and teeth healthy.Calcium is also necessary for brain health, muscle movement, and cardiovascular function. Calcium: This helps to build and maintain strong bones and teeth.It is a major component of the skin, muscle, bone, organs, hair, and nails. Protein: Protein is also vital for growth as the body uses it to build and repair cells and tissues.Iron: This helps the body grow and is vital for energy and focus, the immune system, and regulation of body temperature.According to the National Institute of Diabetes and Digestive and Kidney diseases (NIDDK), important nutrients for teens include:
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |