Healthy Teenage Lifestyle
As you get older, you have the opportunity to take charge of many important aspects of your life. This includes deciding what foods you want to eat, how much exercise you want to do, and whether you want to lose weight or gain it. In addition, you might decide to stop smoking, cut down on drinking alcohol, or use birth control pills.
Making healthy choices is one way to live longer and healthier. But there are some things you don’t always know about yourself. For example, you might not realize that eating too little or exercising too little could cause certain diseases. Or you might not understand why taking medications every day is better than having medicine once in awhile. And you might not know that keeping track of your daily activities can give you insight into how well you are doing overall.
This guide provides information about your body and how it works; how different types of food affect your body; how physical activity affects your body; and how you can keep track of your progress toward reaching your goals. It also explains the importance of a balanced diet and regular physical activity for maintaining good health. The guide helps you learn more about your own body so that you can make informed decisions about your health.
Healthy teenage diet plan
A healthy teen diet is a balanced diet that includes all the essential nutrients and vitamins needed for growth, development, and good health. The American Academy of Pediatrics (AAP) recommends that children ages 2 to 18 years eat three meals and two snacks daily. Most teens need more than this amount because they are growing rapidly and their bodies require extra calories.
The AAP also recommends that parents encourage their teenagers to drink plenty of water each day. Water keeps the body hydrated and helps with digestion by moving food through the digestive system. Drinking enough water also helps prevent constipation and other problems related to poor bowel function.
The best sources of protein include meat, poultry, fish, eggs, dairy products, beans, nuts, seeds, soybeans, tofu, and whole-grain breads and cereals. Protein is an important part of any healthy diet. Your body needs protein to build strong muscles and bones, repair cells, produce hormones, and help regulate blood sugar levels.
Protein from plant sources such as grains, legumes, and vegetables may be less available to your body than animal proteins. However, these plant proteins contain fiber, which is important for proper digestion.
Teenage Eating Habits
The teenage years are a time of change. As your teen grows, so does their body and mind. They may be more independent than ever before, but they also have the need to eat for energy and growth. This is why it’s important to monitor what they’re eating and how much they’re consuming. Here are some tips on how to help them make healthy eating habits:
• Encourage them to try new foods. Teens often like to experiment with new tastes and textures. If they enjoy something, let them continue to eat it. If they don’t, suggest another option.
• Make sure they get at least five servings of fruits and veggies each day. Fruits and veggies provide many nutrients including vitamin C, potassium, folate, calcium, iron, and fiber. These nutrients are necessary for growth and development.
• Limit sugary drinks. Sugary beverages contribute empty calories and can lead to weight gain. Instead, offer water, milk, 100% fruit juice, tea, coffee, or low-fat milk alternatives.
• Avoid fast food. Fast food restaurants serve large portions of high-calorie, unhealthy foods. Try to limit your teenager’s intake of fast food to once per week.
• Eat breakfast every morning. Breakfast is the most important meal of the day. It gives your body fuel for the rest of the day. A nutritious breakfast will give you energy throughout the day and help you avoid overeating later in the day.
• Be aware of portion sizes. Teenagers tend to consume larger amounts of food than adults do. To ensure they’re getting enough nutrition, keep serving sizes small.
• Don’t force them to eat. Letting your child choose what he wants to eat is one way to encourage him to eat healthier.
• Offer healthy snacks. Healthy snacks can help your teen stay energized while watching TV or playing video games. Choose snacks that are easy to carry.
Daily nutritional requirements for teenager
The following is a list of recommended daily allowances (RDAs) and other dietary recommendations for teenagers. The RDAs are set by the Food and Nutrition Board of the Institute of Medicine, which is part of the National Academy of Sciences. The RDAs were last revised in 1998.
Recommended Dietary Allowances
The Recommended Daily Allowance (RDA) is an estimate of the average requirement for essential nutrients. It is based on the nutrient content of commonly consumed foods.
Adequate Intake (AI)
An AI is a level of consumption above which there is evidence of risk of deficiency.
Estimated Average Requirement (EAR)
An EAR is the amount of a nutrient needed to meet 50 percent of the RDA.
The percentile distribution shows the percentage of people who would exceed the RDA if all people ate as much as the person listed. For example, if 10 percent of people had intakes greater than the RDA, then 90 percent of people would not exceed the RDA.
Dietary Reference Intakes
A DRIs is a set of values that describe the range within which 95 percent of individuals should fall when consuming a specific quantity of a nutrient.
Reference Nutrient Intakes (RNIs)
A RNIs is a value that describes the range within which 97.5 percent of individuals should fall.
For children ages 9 through 18 years: 400 IU/day
For adolescents 19 through 30 years: 600 IU/day
For women 31 through 70 years: 800 IU/day
For men over age 71 years: 1000 IU/day
For pregnant women: 400 mcg/day
For lactating women: 400 mcg
For nonpregnant women: 400 mcg for those with no folic acid fortification; 500 mcg for those with folic acid fortification
For children ages 9 to 13 years: 1,200 mg/day
For 14 to 18 years: 1,000 mg/day
For women 19 to 50 years: 1,300 mg/day
For 51 to 70 years: 1,500 mg/day
For men over age 71 years : 1,400 mg/day
For girls 9 to 12 years: 8 mg/day
For boys 13 to 18 years: 11 mg/day
For adult females: 15 mg/day
For males over age 19 years: 18 mg/day
For children ages 9-13 years: 6 mg/day
For adolescent males 14-18 years: 7 mg/day
For male adults 19+ years: 8 mg/d
For female adults 19+ years: 9 mg/day
During pregnancy, the intake of iron increases from about 16 mg per day at conception to 27 mg per day during the third trimester. This increase is due to increased need for iron for fetal hemoglobin synthesis. During this time, calcium needs also increase.
Healthy Sleep Patterns for Teenagers
Getting enough restful, quality time in bed is so important for healthy teen development. It seems simple but the body’s natural circadian rhythm makes sleeping and waking times different for teenagers than adults. Make sure your teenager gets at least eight hours of sleep every night to keep their brains healthy and clear out any toxic waste they may be accumulating. There are some simple things you can do to help improve your sleeping habits. For example, create a calm and relaxing bedroom environment by using soft lighting, avoiding loud noises, and keeping your workspace away from your bedroom. You may want to avoid eating too late at night, keep your computer and TV out of your bedroom, and avoid watching screens before going to your room for rest. Furthermore, be sure to get plenty of physical activity every day!
Healthy Teenage Weight
It’s important to avoid obsessing over your weight. Instead, use this equation to figure out if you’re at an appropriate weight. But the best number to determine whether you’re a healthy size is using that formula. If you’re 66″ tall, your waist should measure less than 33″.
The first step in losing weight is to figure out what kind of dieter you are and then choose an appropriate plan. If you’re someone who loves to eat but also enjoys working out, perhaps a low-calorie diet might work well for you. On the other hand, if you tend to skip meals or go on eating binges, maybe a high-protein diet could help you lose weight faster.
The most effective way to lose weight is by making small changes to your daily habits. For example, instead of having a large meal every three hours, try eating smaller meals throughout the day. Or, instead of drinking eight glasses of water a day, drink six. These little tweaks add up quickly and will help you shed pounds without even trying!
Being a Socially Healthy Teen
Many teens think it’s normal to smoke pot, drink alcohol, and take drugs. But being socially healthy doesn’t mean doing those things. In fact, staying safe and avoiding risky behaviors can help build strong relationships and lead to success later in life.
Marijuana affects how the brain works. It makes people feel relaxed and happy, but it also slows down thinking and reaction times. And marijuana use during pregnancy can harm babies’ brains.Alcohol affects the way the brain processes information. Heavy drinkers often make mistakes because their judgment isn’t clear. They lose control over themselves and become aggressive. And heavy drinking increases the risk of heart disease, liver problems, stroke, cancer, and accidents.
Don’t skip meals
You don’t want to gain weight while you’re still growing up. Skipping meals can cause low blood sugar levels. This leads to mood swings and poor focus.
Don’t watch TV
TV can distract kids from important tasks like homework. Plus, it’s one of the biggest sources of screen time.
Don’t play video games
Video games provide hours of fun, but they can also be addictive. Playing them for long periods of time can cause stress and anxiety.
Don’t hang around friends who smoke
Smoking cigarettes can damage your lungs and make you sick. Also, smoking puts you at risk for lung cancer and heart disease.
Don’t eat junk food
Junk food gives you energy for short bursts, but it won’t give you lasting satisfaction. Instead, choose foods high in fiber and nutrients.
Don’t spend money
If you’re having financial difficulties, save your money instead of buying something unnecessary. A better option is to ask for a loan or apply for scholarships.