Teenage years are marked by physical growth and your body needs adequate nutrition and exercise to become healthy and strong. Diet for teens should include nutritious food packed with minerals and vitamins. Teens should also exercise a lot to stay in tip-top shape. In this article, we reveal healthy and effective diets and workout plans for teens that can help your body make the most of the growing teenage years.
Diets And Workout Plans For Teens
Calorie Needs Of Teens
Nutritionists estimate that on average a teenage boy needs to consume between 2,200 to 2,700 calories each day. For teenage girls, it is 1,800 to 2,200 calories daily. In fact, these calorie requirements are greater than those for adults. This is because teens need plenty of fuel to support their growing bodies and active lifestyle.
Healthy Diet For Teens
To meet their daily calorie requirement, teens should eat a healthy diet every day comprising of the following foods: Items rich in starchy carbohydrates such as potatoes, couscous, chapattis, breakfast cereals, pasta, rice and bread.Five portions of vegetables and fruits every day.Dairy products such as pasteurized cheeses, fromage frais, yoghurt and milk.Protein-rich foods like pulses, beans, eggs, fish and meat. Limit or avoid consumption of fatty foods and sugary drinks.
Dietary Tips For Teens
Ensure to drink plenty of water every day. This will flush out toxins and waste matter and keep your body healthy. Teenage girls should not skip meals trying to become fashionably thin. It is no use looking thin and great, if your body is not fit and healthy. Breakfast is the most important meal of the day. So, eat a hearty breakfast comprising of a fortified cereal with fruit juice or skim milk.
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Effective Workout Plans For Teens
The Centers for Disease Control and Prevention (CDC) in the US recommends that children and teens should get about 60 minutes of physical activity in a day. And,aerobic exercise should comprise the bulk of these 60 minutes. Teens should ensure they do not get bogged down before the TV or computer and go out and exercise regularly to keep their bodies toned and healthy.
Running For Teens
Jogging and running are two of the best aerobic workouts for teens. They have many advantages as they are cheap to practice, can be done anywhere and can be done alone or with a friend. Running is a weight-bearing, high-impact exercise that can help teens build their bone density and avoid osteoporosis.
Brisk Walking For Teens
If you feel running is too taxing for your body, you can try brisk walking workouts. If you live reasonably near to your school, try walking to and from it in the morning and evening at a brisk pace. Likewise, make it a habit to walk to stores, swimming pools, parks or your friends’ houses. Try and take the stairs as much as possible and avoid using the lift.
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Swimming For Teens
Swimming is another recommended workout for teens. The numerous health benefits of swimming include increased muscle strength and tone, improved flexibility, a healthy heart, weight control, increased lung volume, improved cholesterol, reduced risk of diabetes, higher spirits, lower stress and a better brain.
To Sum Up
Teenage years are valuable simply because your body’s growth and development during these years will mostly define how you look as an adult. Therefore, make the most of your teen years by eating a nutritious diet, avoiding junk food and exercising regularly to boost your health and strength.
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