The increase in adolescent weight problems in the United States generates a number of severe health problems, including cardiovascular disease, type 2 diabetes, asthma and sleep apnea. What’s more, overweight teenagers are commonly socially victimized by their peers, which can lead to low self-esteem, social and mental concerns. Avoiding adolescent weight gain and weight problems is as basic as preserving a healthy diet and getting regular workout in the form of group sports or other activities.
Eating Guidelines
The United States Department of Agriculture’s consuming guidelines suggest teens fill half of their plates with vegetables and fruits. Only one quarter of your plate must be grains, and one quarter needs to be protein. Instead of sweet and caffeine filled beverages, consume 1 percent milk, the USDA says. Likewise, stay clear of eating large sections.
An example of a meal following these guidelines is a sandwich that includes 2 pieces of whole-wheat bread and a slice of meat, cheese or other protein. To get your veggie demands, fill your sandwich with lettuce, tomatoes, grated carrots, cucumbers, onions or other veggies. Then include a cup of fruit and a cup of low-fat milk.
Fast Food
Sometimes it’s impossible to prepare your own meals due to the fact that teenagers, like adults, are often on the go. Nevertheless, many school lunchrooms, shopping center Food courts and fast food restaurants have some healthy options on their menus. When dining in a restaurant, keep your portion sizes little, especially in high-fat items like salad dressing, cheese or sauces. A lot of American restaurant’s food parts are large, and people are consuming far more than they need to. According to the KidsHealth website, the typical size of a burger in the 1950s was 1.5 oz., while today burgers weigh in at 8 oz. or more.
Healthier Choices
When eating in restaurants, consume water or low-fat milk rather than sodas, juices or energy drinks that contain nutrient-void calories you do not need. Request your salad dressing and sauces on the side, and utilize them moderately. If you can, use salsa and mustard rather of mayo or oil. Lean meats to order are turkey, chicken, seafood or sirloin steak. You can have these baked, broiled or grilled, however not fried. For side dishes, stick to salads and veggies as opposed to french fries or potato chips. Also, select fresh fruit instead of sweet, fattening desserts.
Exercise
The Centers for Disease Control and Avoidance advise teenagers get at least one hour of moderate-intensity workout on the majority of days of the week, but ideally day-to-day. Chose activities you like, such as vigorous strolling, jumping rope, playing organized sports, swimming or dancing. The President’s Physical Fitness Honor Standards, put together nationwide in 1985 and verified in 1994, list the average fitness level for kids and women. The data reveals that children ages 13 to 17 ought to have the ability to do 53 to 55 situps in one Minute, while ladies ages 13 to 17 must perform 44 to 46. Healthy boys ages 13 to 17 complete a 1-mile run in 6 minutes 50 seconds to 6 minutes 6 seconds. Fit girls 13 to 17 complete a 1-mile run in 8 minutes 13 seconds to 8 minutes 15 seconds. Test your physical fitness to see how you fare.
