Food means different things at different times. It can be part of a celebration, a snack with friends, something you swallow when Mom nags you, or a chance to be creative in the kitchen. But perhaps the best way to think of food is as fuel for your body, the way gas fuels a car. Fill up with the right meals, snacks and drinks, and you'll have energy for right now and better health in the future.
Lose Weight, Gain Health
Getting to a healthy weight does more than improve your clothing options. Overeating -- especially foods that are fried, sweet and fattening -- puts on pounds that raise your risk for diseases like type 2 diabetes, liver damage and heart trouble. Being too thin isn't healthy, either. A body mass index -- BMI -- chart or calculator can help you whether you should lose some pounds and how many, preferably at a gradual rate of one or two per week.
Making Healthy Choices
To reach a healthy weight, cut back on fast foods and junk foods and try to eat a variety of more fresh foods and snacks. Choose more fruits and vegetables, low-fat dairy products like milk and yogurt, lean meats and other proteins like fish and beans. Choose more whole-grain foods, like oatmeal for breakfast, brown rice instead of white, and whole-wheat bread Drink more water and avoid soda, which is loaded with empty calories.
Good Eating Habits
Good habits are the key to a healthy diet for teens. For example, don't skip breakfast. It can jump-start your energy and help you not to overeat later. Even grabbing a piece of string cheese, some fruit and a handful of nuts is better than nothing. Also, get in the habit of smart snacking instead of scarfing down something salty or sugary. Try grapes or other fruit, cherry tomatoes, baby carrots, graham crackers or low-fat pudding. Get out of the habit of gigantic portions. Just eat until you are satisfied. That might only take one or two pieces of pizza, not three or four.
Other Tips for Teens
Even if being overweight runs in your family, you have a great deal of control when it comes to being healthy and fit. Even fast-foot places have healthier offerings like salads, for example. Also remember that just watching your diet isn't enough: You need to tear yourself away from the TV and computer and get at least an hour of physical activity every day. Another thing that can help is finding a friend who also wants to eat a healthier diet and get more exercise. And, sometimes, it's more fun to eat food you've fixed yourself. Try some new, healthier recipes.
References
- Cleveland Clinic: Overweight and Obesity in Teens
- MayoClinic.com: Teen Weight Loss: Healthy Habits Count
- Centers for Disease Control and Prevention: Overweight and Obesity: Contributing Factors
- Centers for Disease Control and Prevention: Tips for Parents: Ideas To Help Children Maintain a Healthy Weight
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