Added: Saadia Morehouse - Date: 13.10.2021 07:39 - Views: 12948 - Clicks: 5369
You may choose your own clothes, music, and friends. You also may be ready to make decisions about your body and health. Making healthy decisions about what you eat and drink, how active you are, and how much sleep you get is a great place to start. Your body needs energy to function and grow.
Calories from food and drinks give you that energy.
Think of food as energy to charge up your battery for the day. Throughout the day, you use energy from the battery to think and move, so you need to eat and drink to stay powered up. Balancing the energy you take in through food and beverages with the energy you use for growth, activity, and daily living is called "energy balance. Different people need different amounts of calories to be active or stay a healthy weight. The of calories you need depends on whether you are male or female, your genes, how old you are, your height and weight, whether you are still growing, and how active you are, which may not be the same every day.
Some teens try to lose weight by eating very little; cutting out whole groups of foods like foods with carbohydratesor "carbs;" skipping meals ; or fasting. These approaches to losing weight could be unhealthy because they may leave out important nutrients your body needs. In fact, unhealthy dieting could get in the way of trying to manage your weight because it may lead to a cycle of eating very little and then overeating because you get too hungry. Unhealthy dieting could also affect your mood and how you grow. Smoking, making yourself vomit, or using diet pills or laxatives to lose weight may also lead to health problems.
If you make yourself vomit, or use diet pills or laxatives to control your weight, you could have s of a serious eating disorder and should talk with your health care professional or another trusted adult right away. If you smoke, which increases your risk of heart disease, cancer, and other health problems, quit smoking as soon as possible. If you think you need to lose weighttalk with a health care professional first. A doctor or dietitian may be able to tell you if you need to lose weight and how to do so in a U must need more way.
Healthy eating involves taking control of how much and what types of food you eat, as well as the beverages you drink. Try to replace foods high in sugar, salt, 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 and vegetables.
Dark green, red, and orange vegetables have high levels of the nutrients you need, like vitamin C, calcium, and fiber. Adding tomato and spinach—or any other available greens that you like—to your sandwich is an easy way to get more veggies in your meal. Grains Choose whole grains like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal, instead of refined-grain cereals, white bread, and white rice.
Protein Power up with low fat or lean meats like turkey or chicken, and other protein-rich foodssuch as seafood, egg whites, beans, nuts, and tofu. Dairy Build strong bones with fat-free or low-fat milk products. Fat-free or low-fat yogurt is also a good source of dairy food. Fats Fat is an important part of your diet. Fat helps your body grow and develop, and may even keep your skin and hair healthy. But fats have more calories per gram than protein or carbs, and some are not healthy.
Some fats, such as oils that come from plants and are liquid at room temperature, are better for you than other fats. Foods that contain healthy oils include avocados, olives, nuts, seeds, and seafood such U must need more salmon and tuna fish. Solid fats such as butter, stick margarine, and lard, are solid at room temperature. These fats often contain saturated and trans fatswhich are not healthy for you.
Other foods with saturated fats include fatty meats, and cheese and other dairy products made from whole milk. Take it easy on foods like fried chicken, cheeseburgers, and fries, which often have a lot of saturated and trans fats. Options to consider include a turkey sandwich with mustard or a lean-meat, turkey, or veggie burger. Your body needs a small amount of sodiumwhich is mostly found in salt. But getting too much sodium from your foods and drinks can raise your blood pressurewhich is U must need more for your heart and your body in general.
Try to consume less than 2, mg, or no more than 1 teaspoon, of sodium a day. This amount includes the salt in already prepared food, as well as the salt you add when cooking or eating your food. Processed foods, like those that are canned or packaged, often have more sodium than unprocessed foods, such as fresh fruits and vegetables.
When you can, choose fresh or frozen fruits and veggies over processed foods. Try adding herbs and spices instead of salt to season your food if you make your own meals. Remember to rinse canned vegetables with water to remove extra salt.
If you use packaged foods, check the amount of sodium listed on the Nutrition Facts label. Figure 1 below shows an updated food label, which the U. Some foods, like fruit, are naturally sweet. Other foods, like ice cream and baked desserts, as well as some beverages, have added sugars to make them taste sweet. These sugars add calories but not vitamins or U must need more.
Try to consume less than 10 percent of your daily calories from added sugars in food and beverages. Reach for an apple or banana instead of a candy bar. Many people consume larger portions than they need, especially when away from home.
Ready-to-eat meals—from a restaurant, grocery store, or at school—may give you larger portions than your body needs to stay charged up. Follow these tips to help you eat and drink a suitable amount of food and beverages, whether you are at home or somewhere else. Skipping meals might seem like an easy way to lose weight, but it actually may lead to weight gain if you eat more later to make up for it. Follow these tips to keep your body charged up all day and to stay healthy:. Physical activity should be part of your daily life, whether you play sports, take physical education PE classes in school, do chores, or get around by biking or walking.
Regular physical activity can help you U must need more your weight, have stronger muscles and bones, and be more flexible. Most of the 60 minutes or more of activity a day should be either moderate- or vigorous-intensity aerobic physical activityand you should include vigorous-intensity physical activity at least 3 days a week. Examples of aerobic physical activity, or activity that makes you breathe harder and speeds up your heart rate, include jogging, biking, and dancing. For a more moderate workout, try brisk walking, jogging, or biking on flat streets or paths.
To pick up the intensity, turn your walk into a jog, or your jog into a run—or add hills to your walk, jog, or bike ride. You don't have to do your 60 minutes a day all at once to benefit from your activity. As part of your 60 minutes or more of daily physical activity, you should include muscle-strengthening physical activities, like lifting weights, on at least 3 days a week. Routine activities, such as cleaning your room or taking out the trash, may not get your heart rate up the way biking or jogging does.
But they are also good ways to keep active on a regular basis. Fitness apps that you can download onto your computer, smartphone, or other mobile device can help you keep track of how active you are each day. Being active can be more fun with other people, like friends or family members. You may also find that you make friends when you get active by ing a sports team or dance club.
Mix things up by choosing a different activity each day. Try kickball, flashlight tag, or other activities that get you moving, like walking around the mall. Involve your friends and challenge them to be healthy with you. Maybe you or some of your friends spend a lot of time indoors watching TV, surfing the web, using social media, or playing video games. Try getting in some outdoor activity to burn calories instead. Here are other activities to try:. You can also find dance and other fitness and exercise videos online or on some TV channels.
Some routines are only 15 or 20 minutes so you can squeeze them in between homework, going out, or other activities. You also can choose active sports games if you have a gaming system.U must need more
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