Eating healthy seems like a lost practice or even a myth when we look at today’s teens. Most teenagers eat whatever they can, without thinking about nutrition or healthy foods, they will be satisfied with a power bar. Although in teen years the effects of bad nutrition will not show it will show eventually and they will catch up with our body.
So let’s first take a look at the effects of bad teen nutrition.
In teen years we are growing and developing so there is more need to take healthy nutrients at that age than it is later when out metabolism slows down. The most important nutrients teens need to take in this age are iron and calcium. Iron deficit can lead to anemia and it is very important for girls as menstruation period depletes the iron in their body. Calcium is important for our bones; lack of calcium can lead to osteoporosis and other health issues caused by the lack of calcium.
Teens are addicted to junk food, but junk food can have various unhealthy effects on our health:
- Great risk of heart disease
- Increasing the risk of becoming obese
- Sugar intake and excess fat can lead to some types of cancer
- Increased chances of developing diabetes
- Higher chances of hypertension
Now let’s take a look at healthy teen nutrition.
Well to follow the healthy nutrition we first need to understand our individual needs. Our level of activity and calorie consumption dictate our nutrition needs. A normal teen boy needs on average between 2,200 and 2,200 calories each day, even more depending on the activities. Teen girls need fewer calories, between 1,800 and 2,400 on average, more if they have strenuous activities.
Teens need to eat plenty of vegetables and fruits as well as dairy products. Meat and fish have plenty of iron as well as proteins needed for the teen body. Dairy products are the best source of calcium. But for those that think eating healthy is all about un-tasteful food they are wrong. There are plenty of sweet foods that are full of healthy nutrients. Here are some of the types of foods you can eat that have plenty of required nutrients for teen growth:
- Dried fruits
Also, replacing soda drinks and sugary drinks with bottled water is recommended. You shouldn’t stop eating junk food, you can still eat junk food but you need to make sure that healthy foods outweigh the junk food in your daily intake. You could also go to your local health food store and get some recommendations.