list out 15 guidelines that should be followed by adolescence regarding food habits and exercise
Answers
What is healthy eating?
Eating healthy is an important part of a healthy lifestyle and is something that should be taught at a young age. The following are some general guidelines for helping your adolescent eat healthy. It is important to discuss your adolescent's diet with his or her health care provider before making any dietary changes or placing your adolescent on a diet. Discuss the following healthy eating recommendations with your adolescent to ensure he or she is following a healthy eating plan:
Eat 3 meals a day, with healthy snacks.
Increase fiber in the diet and decrease the use of salt.
Drink water. Try to avoid drinks that are high in sugar. Fruit juice can have a lot of calories, so limit your adolescent's intake. Whole fruit is always a better choice.
Eat balanced meals.
When cooking for your adolescent, try to bake or broil instead of fry.
Make sure your adolescent watches (and decreases, if necessary) his or her sugar intake.
Eat fruit or vegetables for a snack.
Decrease the use of butter and heavy gravies.
Eat more chicken and fish. Limit red meat intake, and choose lean cuts when possible.
■ Take a veriety of grains and pulses A diet containing whole grains, pulses, vegetables, fruits and milk can prevent most deficiency diseases.
■ Fresh vegetables and fruits should be consumed in plenty as they are rich in nutrients and for nutrient benefits of different foods.
■ Milk , eggs and meat should be included in the diet. Vegetarians should consume more pulses and lentils, milk and curd.
■ Foods which are rich in iron should be eaten.
■ Fried foods should be consumed in moderation. Different types of cooking oils should be used by rotation.
■ The intake of suger should be restricted.
■ Salt intake should be restricted.
■ To drink 3-4 litres of water every day as it helps to flush out toxins and waste products from the body and aids digestion.
■ Breakfast should not be skipped.
■ Meals should be had at regular timings.
■ Eat in a peaceful environment avoid watching T.V while eating to relish the food.
■ Regular physical activity be incorporated into the daily routine. Exercise increases muscle and bone strength and burns excess fat. Exercise help to maintain the ideal weight and prevents obesity.
■ Exercise has psychological benefits as it improves mood and reduces depression.
■ To get 8 hours of sleep every night as the body repairs itself and get rest. One feels refreshed and active after a good night's sleep.
Hope it is useful........