Healthy Eating Habits for Adolescents

With so many unhealthy choices available to eat these days, it is difficult for kids to know the right foods to eat. Many of the foods available are convenient and inexpensive, but they do not provide the nutrients that adolescents need in order to maintain a high energy level and a healthy weight, as well as prevent diseases. Incorporating a few good habits can make a big difference.

Don't Skip Meals

• Eating at least three meals a day with several healthy snacks is key when maintaining your energy level as well as a healthy weight. Eating every few hours will keep you fuller longer. Depriving yourself of food and starving your body triggers the body to store excess fat and increases the likelihood of unhealthy binge eating and cravings for junk food. Eating regular meals also keeps your metabolism high which will burn more calories and help a person that is struggling with their weight. Try snacking on trail mix, yogurt or vegetables.

Replace Unhealthy Foods

• A key to good health is to cut out excess sugar, salt and fats such as cakes, chips, cookies, candy and sodas. These types of foods have no nutritional value and are basically empty calories. Sugar, in particular, wreaks havoc on the body by triggering a spike in blood sugar levels which can lead to health problems. Instead, fill up on healthier foods such as fresh fruits, vegetables, lean proteins and whole grains. Instead of drinking sugary sodas, try sugar-free brands. You do not have to completely give up your favorite junk foods, but they should only be eaten in moderation.

Listen To Your Body

• Pay attention to your body and your eating habits. Often, people use eating as a coping skill to deal with boredom, sadness or stress. Be mindful of this and instead of eating, go out for a walk, read a book or write about your feelings in a journal. It is a good idea to sit down to eat without any type of distraction so that you can enjoy your food. Chew slowly and stop eating once you start to feel full. It takes about 20 minutes for the stomach to signal to the brain that it is full, so wait at least this long before having seconds if find that you are still hungry. It is easy to mistake being thirsty for being hungry so drink plenty of water too.

Stick With It

• Don't think of healthy eating as a diet because diets are temporary and usually do not work in the long run. Eating healthy is a lifestyle change which will require time and dedication. Resisting temptation is difficult, but the changes you make will be worth it once you start to look and feel better. The changes will have a positive impact on your health for years to come. If you slip up and eat fast food, do not give up or get down on yourself. Just focus on doing better the next day. Incorporate exercise several days a week and make sure you get plenty of sleep to get the most out of your new healthy lifestyle.