A teenagers health guide- how to maintain a healthy lifestyle

Today’s youth are prone to many health issues and the reason behind this is an unhealthy lifestyle. Although we live in a time where healthcare and technology are advanced, we still find ourselves far from healthy. Everyone wants to be fit and fine but a lack of knowledge and awareness about health and fitness is causing many health problems among teenagers.
The main causes of health issues among teenagers are not knowing their limits and “trying to beat time”. The need of the youth is to understand that it takes years to build a strong physique that requires patience, dedication, self-control, and willpower.

A diet chart for teenagers
A tasty breakfast
Breakfast is the most important meal of the day. It gives you energy for the rest of the day and provides an opportunity to recharge after a long night of sleep. A healthy breakfast comprises protein, good carbs like oats or wheat, vitamins (A, B, C), iron (for hemoglobin production), and fibers (to prevent constipation). Examples include eggs, curd, oatmeal with fruit juice and milk, etc. The calories in foods of different varieties need to be balanced with proper diet control.

Healthy lunch
Maintaining a healthy lunch is also important for teenagers who don’t want to lose out on their energy levels during school hours. This meal should be high in protein (chicken sandwich; sprouts; cottage cheese) or carbohydrates (pasta; rice; potatoes); vegetables should also be included. Snacks form an important part of lunch, so include fruit juices and fruits like bananas, apples, etc.
Healthy dinner
During evening hours, the body is least active hence the food consumed during this time should be minimum. The best option would be to have a complete, carbohydrate-rich meal since the body uses the most energy during this time. Also, snacks that are very rich in micronutrients like a glass of milk with almonds and honey or fruits should be included.

Hydrate yourself
Drinking plenty of water is one of the most important factors for being healthy. A lack of water can cause everything from headaches, dry skin, constipation to even fatal organ failure. Around 6-8 glasses of water should be consumed throughout the day. A young body requires a lot of energy to grow as well as function properly, so it’s very important to have a diet rich in proteins, minerals, vitamins, and fibers. So, maintain a healthy lifestyle by exercising regularly and eating correctly.

Calories for a growing body
Approximately 1200 calories a day is enough to maintain the growth of an average teenager.
Carbohydrates- 45%
Proteins – 30%
Fats – 25%

Fats should be unsaturated and include Omega 3 fatty acids, which are supposed to have good effects on the body.
Skipping meals is not advisable
skipping meals is not an option. Many teenagers either don’t have time or skip meals to lose weight or get that zero figure. But skipping meals is not a good idea as it will have negative effects on the body.

The amount of protein intake for a growing teenager
A healthy diet plan for a young adult should include proteins, carbs, and fats in the right proportion to ensure proper growth of bones, muscles, and other organs (1:1:2 ratio). A teenage boy requires 56-60 grams of proteins every day and a girl around 46 grams. Proteins can be obtained from green leafy vegetables, soya, lentils, cottage cheese, etc.
Carbohydrates should be consumed in the form of whole grains like oats, wheat, rice bran which are rich sources of iron and fiber. Fats should come from sources rich in Omega 3 fatty acids. A healthy diet with controlled calorie intake is the key to good health. you can browse through some of the best calorie sites on the net and choose a good diet plan, but consulting a doctor or a dietician is advisable.

It’s important to stay healthy as a teenager. But it takes more than just watching what you eat and exercising, though those are both incredibly important components of being healthy. You also need to understand your limits so that you don’t overdo things or try to “beat time.” A diet rich in proteins, carbohydrates, and fats will keep growing bodies strong while whole grains provide the much-needed iron and fiber for building bones and muscles. Staying hydrated with plenty of water is also crucial for organ function throughout the day. Lastly, staying away from unhealthy habits like skipping meals, eating junk food, smoking, etc can go a long way in keeping you healthy.


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