The increase in teenage obesity in the United States gives rise to a number of serious health issues, including heart disease, type 2 diabetes, asthma and sleep apnea. What's more, obese teenagers are often socially discriminated against by their peers, which can lead to low self-esteem, social and psychological issues. Preventing teenage weight gain and obesity is as simple as maintaining a healthy diet and getting regular exercise in the form of group sports or other activities.
Eating Guidelines
The United States Department of Agriculture's eating guidelines recommend teens fill half of their plates with vegetables and fruits. Only one quarter of your plate should be grains, and one quarter should be protein. Instead of sugary and caffeine filled drinks, drink 1 percent milk, the USDA says. Also, avoid eating oversized portions.
An example of a meal following these guidelines is a sandwich that includes two slices of whole-wheat bread and a slice of meat, cheese or other protein. To get your vegetable requirements, fill your sandwich with lettuce, tomatoes, grated carrots, cucumbers, onions or other veggies. Then add a cup of fruit and a cup of low-fat milk.
Fast Food
Sometimes it's impossible to prepare your own meals because teenagers, like adults, are often on the go. However, most school cafeterias, mall food courts and fast food restaurants have some healthy options on their menus. When eating out, keep your portion sizes small, especially in high-fat items like salad dressing, cheese or sauces. Most American restaurant's food portions are oversized, and people are eating far more than they need to. According to the KidsHealth website, the average size of a hamburger in the 1950s was 1.5 oz., while today hamburgers weigh in at 8 oz. or more.
Healthier Choices
When eating out, drink water or low-fat milk rather than sodas, juices or energy drinks that contain nutrient-void calories you don't need. Ask for your salad dressing and sauces on the side, and use them sparingly. If you can, use salsa and mustard instead of mayonnaise or oil. Lean meats to order are turkey, chicken, seafood or sirloin steak. You can have these baked, broiled or grilled, but not fried. For side dishes, stick to salads and vegetables rather than french fries or potato chips. Also, choose fresh fruit instead of sugary, fattening desserts.
Exercise
The Centers for Disease Control and Prevention recommend teens get at least one hour of moderate-intensity exercise on most days of the week, but preferably daily. Chose activities you like, such as brisk walking, jumping rope, playing organized sports, swimming or dancing. The President's Physical Fitness Award Standards, compiled nationwide in 1985 and validated in 1994, list the average fitness level for boys and girls. The data shows that boys ages 13 to 17 should be able to do 53 to 55 situps in one minute, while girls ages 13 to 17 should perform 44 to 46. Physically fit 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 fitness to see how you fare.
Member Comments