Once you become a teenager, you begin to start making your own choices about things in your life that are important to you. This can include choosing what to wear, deciding on which friends to spend your time with, and choosing which music to listen to. It is also important to make decisions which will affect your health in the future, including incorporating healthy food into your diet. It has been recently reported that 80% of all teenagers diets consist of too much salt, fat and sugar which can ultimately result in high blood pressure and blood glucose levels. Adopting a healthy teenager diet can have a host of benefits, including weight loss, an increase in your energy levels, an increase in lean muscle mass, and the prevention of conditions such as heart disease and high cholesterol.
Here are three tips for teenagers diet on which foods to opt for when deciding to adopt a healthy diet.
[divider]Eat Foods High in Protein and Low in Fat[/divider]
Diets which consist of over 50% protein are classified as “high protein”. Healthy foods that are rich in protein can help you to lose weight and increase lean muscle mass, according to research from the Weight-control Information Network. Foods such as chicken, turkey, lean beef, egg whites, nuts, and fish are low in calories and provide an adequate amount of protein if consumed regularly as a part of a balanced diet.
If you feel hungry in between meal times, consume foods that are healthier than sugary processed snacks, which are calorie dense and can lead to excess fat gain. Many dieticians and doctors believe that high protein healthy diets reduce hormone levels which can stimulate ones appetite although there is no conclusive evidence yet. For people who are not consuming enough protein in their balanced diet, a protein shake can be a viable alternative. Available to purchase from health stores, protein shakes come in a variety of flavors and can be a good supplement for those struggling to include enough protein in their healthy diet.
[divider]Drink More Water[/divider]
In addition to keeping the body hydrated, adequate water consumption can help to combat problems such as acne, eczema, dandruff, bad breath and constipation. The human body is made up of nearly 98% water, and studies suggest that drinking 2 liters of water every day can provide a number of health benefits, as suggested by the United States Food and Drug Administration. One way to check if you are consuming enough water is to observe your urine. If your urine is white in color, it means you are fully hydrated and are drinking enough liquid on a daily basis. If your urine is dark and yellowish then you may be dehydrated and need to increase your liquid intake. For those who don’t like the taste of water by itself, incorporate green tea or fruit squash into your healthy food diet.
[divider]Eat Foods High in Fiber[/divider]
An effective balanced diet plan which incorporates foods rich in fiber can also be a healthier alternative to foods which are high in calories and sugar, suggests the Harvard School of Public Health. Food items which are high in fiber include vegetables, lean meat, and fruit such as berries. One additional health benefit of berries is that they contain a large number of anti-oxidants which can help to improve the complexion of the skin and can make you feel more alert and energetic throughout the day.
The benefit of a high fiber and balanced diet has also been linked to preventing colon cancer and may lower your blood sugar levels. If your diet does not contain enough nutrition, consider taking a multivitamin, which can be taken in either liquid or capsule form, and can be taken once a day to ensure that your body receives the essential vitamins it needs to function well on a daily basis.