It is not uncommon now-a-days to find teenagers who put unnecessary pressure on themselves to become as thin as they can even if it is not healthy. This problem is more common in girls. If you are concerned about gaining weight more than you should, consult with a doctor to know whether such concerns are justified or not. It may well be a body image issue that you need to deal with. Being healthy is more important than looking good, after all.
Features of a Perfect Diet for Teenagers
If you want to know more about the diet that works best for you, bear in mind the factors given below:
- Calorie count – Teenage girls need to have a daily caloric intake between 1600 and 2400, while boys need to take between 1800 and 3200. Factors such as height, age, body composition and level of activity are some factors that determine how much boys and girls should consume in their respective ranges. Only those women who are overweight need to follow a routine that helps them to consume lesser calories than they burn.
- Recommended nutrient intake – The carbohydrates content of the food that teens consume should account for 45 and 65 percent of total consumption. You get your carbs from fruits, vegetables and grains. You should consume 150 to 240 grams of grains every day, but make sure that at least half of these are whole grains such as brown rice and oatmeal. The fibre in whole grains is essential for keeping your metabolism healthy.
- Diet tips – Make sure that you take a good breakfast because that keeps you fill for the rest of the day and prevents undesirable pangs of hunger. Breakfast is important whether you are looking to lose or gain weight for reaching an optimum level. Eat healthy snacks between meals rather than having heavy meals. This would prevent you from overeating during your meals.
- Don’t forget to reward yourself at times – Having a healthy diet does not mean you should avoid your favourite dishes forever. You just need to be a little smarter about managing your food, incorporating some healthy items to tide over the unhealthy effect of the heavy foods that you like. For example, if you want to cherish a chocolate cake at your friend’s birthday, do so but have some healthy salad such as carrot to balance out your health, instead of chomping off greasy chips.