Healthy Diet for Teenagers ( 10 Form)
Looking for more
information about healthy diet for teenagers? There's no question that today's
teenagers are just about the busiest people on the planet!
Most teens pay
very little attention to proper nutrition and a healthy
diet.
What foods do teenagers
choose first when they have to make quick choices? Hamburgers, French
fries, fried chicken nuggets, and pizza.
All of those items are high
in cholesterol, saturated fats, and carbohydrates. And to
wash them down, teens reach for sugar-sweetened soft drinks or
super-caffeinated beverages.
Nobody's saying it's easy
for kids on the run to make good choices. Most of them skip
breakfast, because both they and their parents have so little time in the
morning.
And for lunch, the schools do a poor job of presenting menu choices that
are both tasty and nutritional. Most kids choose French fries and
ice cream over soggy vegetables and lean meat in a heartbeat-not
realizing that those food choices are going to cost them heartbeats later
in life.
1)
Nutrition-
питание,
пища
2)
cholesterol
– холестерин
3)
saturated fats [ˈsæʧəreɪtɪd
fæt] -насыщенный жир
4)
carbohydrates [ˈkɑːbəʊˈhaɪdreɪt-углеводы
5)
beverages- газированные
напитки
6)
soggy
vegetables- сырые овощи
7)
lean
meat
– постное мясо
8)
heartbeat-
мгновения, сердечный ритм
|
№2 Overweight and Underweight
Teenagers. What is In Common?
But these poor
diets are not producing just overweight teens. Many teenagers, feeling
the pressure from what they see on television shows and magazine ads,
work hard to stay thin.
The problem is, while
it's true that they cut back on what they eat, their food choices are still
poor and do not resemble a healthy diet for teenagers.
If an adolescent satisfies
her hunger at lunch time by dipping French fries into a milkshake, she might
joke that she's getting a vegetable and milk. But what she's really consuming
are fats, carbohydrates, and sugar.
As a result, we have both
overweight and underweight teenagers -and both types are malnourished!
1)
malnourished-
истощенный
2)
overweight
- избыточный вес
3)
underweight -
недостаточный вес
|
+++++++++++++++++++++++++++++++++++++++++++++
№3 The Importance of Breakfast
One of general idea of a
healthy diet for teenagers is that, kids need to realize the importance
of breakfast. When there's no time for a quick bite in the
morning, teens shrug it off as a way to save calories.
What they don't realize
is that the body will sense that it's being starved, and it will cling
to calories that it would otherwise burn.
The second thing is that
studies have shown children who eat breakfast tend to do much better at school
than their peers who go without. So skipping breakfast is not a diet
shortcut.
The quality of breakfast
is very important too. The biggest mistake that a parent can make is
letting their kids eat sugary breakfast cereals.
These cereals are
basically processed sugar with a few vitamins attached! That’s definitely no
good, and results in a yo-yo of energy which gets the kids into bad habits
of eating sugary snacks all day. However this can easily be counteracted
by making a healthy breakfast every morning.
№4 Making the Right Food choices
Some of the best foods to
include in a healthy diet for teenagers are:
High Protein Foods.
Proteins help build your muscles and keep you from overeating as
they make you feel full. Examples are lean white meat, fish,
beans, eggs, yoghurt, nuts and seeds.
Lean Dairy Foods.
These have calcium and Vitamin D which your body needs for
building your bones. If you develop strong bones as a teenager, you will reduce
the risk of getting diseases such as osteoporosis later in life. Good
dairy foods are low fat milk, yoghurt and cheese.
Fruits and
Vegetables. Have 2 servings of fruit and 5 of
vegetables every day. Fruits and vegetables are packed with phytonutrients,
vitamins, minerals and fibre and will keep your body in top condition mentally
and physically.
Low Glycemic Load
Carbohydrates. Carbohydrates are the energy source
for your body, but the best carbohydrates are those that are broken down slowly
into glucose, keeping blood sugar levels stable. Examples are whole grain
breads and cereals, lentils and vegetables.
Healthy Fats.
Your body needs fats to perform optimally, but you have to choose the right
type of fats to eat. While saturated fats are bad, some fats are actually good
for you, such as olive oil, nuts, seeds and oily fish. Include these in
moderation in your daily diet to reduce long term risks for heart disease.
To successfully implement
a healthy diet for teenagers, requires a change in eating patterns, and
strategies to eat healthy.
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