Eating healthy is an important part of growing up. Sure,
fast food is convenient, and ice cream is a nice treat, but you need to remember
that eating nutritious foods is the key to becoming a healthy and active young woman.
To find out how, check out our easy tips below to jumpstart
your healthy lifestyle.
1. Eat a Good Breakfast
Have you heard the saying, “Breakfast is the most important
meal of the day?” It’s true. Breakfast is important. It can boost your metabolism,
and it can help with weight control, mood and school performance. Your blood sugar
usually drops overnight, leaving your brain to run on empty until you eat in the
morning. It needs to be re-fueled with food. Two-thirds of teenage girls do not
eat breakfast on a regular basis. And girls who skip breakfast find that they tend
to eat more calories and make poor food choices during the day than people who don't
skip breakfast. Good choices are filling yet nutritious options like oatmeal and
fruit. If you change just one thing about your diet, make it eating a healthy breakfast
each morning.
2. Eat at Home with Your Family
Eating your meals at home with your family has two key benefits:
1. meals prepared at home are usually more nutritious and healthy and 2. you’re
able to control your portions. It’s also a great time to connect with your family
and unwind. Although it can be hard to join your entire family for a nutritious
meal, eating with your family is a great way to unwind. Put your phone in the other
room, enjoy a home-cooked meal and talk about your day. It can be a unifying experience
for all.
3. Have a Well-Balanced Diet
It’s important to get the right types and amounts of foods
and drinks to supply nutrition and energy for your body growth and development.
While the recommended serving sizes have changed over the years, the concept has
stayed the same. The idea is that you shouldn’t take in more calories than your
body will burn in a day. If you do, your body will store the extra as fat. Depending
on how active you are, you should stick to an intake of about 2,000 calories. Based
on a 2,000-calorie diet, here is a suggested list of food types and portions you
should try for:
- Up to 6 oz. of grains daily, and try to find whole grains
- At least 2.5 cups of different types of veggies
- About 2 cups of fruit
- About 3 cups of dairy (milk-type)
- Around 5.5 oz of lean (skinless, low-fat) protein/meat
Of course, there are fats, too, but you should try to avoid
them when possible. We’re not saying you should be measuring or weighing your foods
– it’s all about portions and eating enough of healthy grains, fruits and veggies
for a well-balanced diet.
4. Slow Down for Meals
Relax and enjoy your food. Be sure to slow down when you
are eating and really enjoy your foods. Mealtime is the perfect time to S-L-O-W
down the pace of the day, plus you can focus on mindfully eating. Eating too quickly
interferes with healthy digestion and encourages overeating. A recent study found
that women who ate a meal in 30 minutes ate 10 percent fewer calories compared to
those who wolfed one down in 10 minutes!
5. Eat Healthy Foods 7 Days a Week
Make healthy eating a routine and try and stick to it seven
days a week. You may not have a set time you eat breakfast, lunch or dinner on the
weekend, but it’s important to integrate healthy foods into your diet, no matter
where your weekend takes you.
