As you get older, you are in a position to start creating your own decisions about plenty of things that matter most to you. You may choose your own clothes, music, and friends. You also may be prepared to make decisions about your own body and health.
Making healthy decisions about what you eat and drink, how busy you are, and how much sleep you get is a terrific place to start.
How does the body use energy?
Calories from food and beverages give you that energy. Consider food as energy to charge your battery daily. Through the day, you use energy from the battery to think and move, so you will need to eat and drink to remain powered up. Balancing the energy you take in through food and drinks with the energy you use for growth, activity, and everyday living is known as”energy balance.” Energy balance may help you stay in a healthy weight.
How many calories does your body need?
Different people need different amounts of calories to be active or stay a healthy weight. The amount of calories you need depends upon whether you’re male or female, your genes, how old you are, your height and weight, whether you’re still growing, and how busy you are, which might not be the exact same every day.
How should you manage or control your weight?
Some teens attempt to shed weight by eating very little; cutting out whole groups of foods such as foods with carbs, or”carbohydrates;” skipping meals, or fasting. These approaches to losing weight could be unhealthy because they may leave out important nutrients your body needs. In actuality, unhealthy dieting might get in the way of trying to control your weight as it might result in a cycle of eating very little and then overeating. Unhealthy dieting may also affect your mood and how you grow.
Smoking, making yourself vomit, or using diet pills or laxatives to lose weight may also cause health issues. If you make yourself vomit, or use diet pills or laxatives to control your weight, you might have indications of a serious eating disorder and should speak to your health care professional. If you smoke, which increases your risk of cardiovascular disease, cancer, and other health issues, quit smoking outside the link when possible.
If you think you will need to eliminate weight External connection, talk to a health care professional first. A doctor or dietitian may be able to inform you in the event that you will need to shed weight and how to do so in a healthy way.
Choose Healthy Foods and Drinks
Healthy eating involves taking control of how much and what sorts of food you consume, in addition to the beverages you consume. Attempt to replace foods high in salt, sugar, and unhealthy fats with fruits, vegetables, whole grains, low-fat protein foods, and fat-free or low-fat dairy foods.
Fruits and Vegetables
Make half of your plate fruits External link and veggies External link. Dark green, red, and orange vegetables have high levels of the nutrients you need, such as vitamin C, calcium, and fiber. Adding spinach and tomato –or some other accessible greens which you enjoy –to your sandwich is a simple way to get more veggies in your meal.
Choose whole grains External links such as whole-wheat bread, brown rice, oatmeal, and whole-grain cereal, rather than refined-grain cereals, white bread, and white rice.
Power up with low fat or lean meats such as turkey or chicken, and other protein-rich foods External links, such as fish, egg whites, beans, nuts, and tofu.
Build strong bones External link with fat-free or low-fat dairy products. If you can not digest lactose–the sugar in milk that can lead to stomach pain or gas–select lactose-free milk or soy milk with added calcium. Fat-free or low-fat yogurt is also a fantastic supply of dairy food.