I NOTICE many parents pay a lot of attention to their toddlers and young children when it comes to food and nutrition.
But when the child reaches teenage years, much of that communication comes to a grinding halt!
Well, this should not be the case because teens are at a different stage in life in terms of physical growth and mental development that still require the benefits of nutritious food.
Furthermore, these are also the years of inculcating good health habits that will be practised by teens as they enter young adulthood.
Don’t be a nag but drop these nuggets of information here and there in your conversation with them to continue to encourage them to eat well.
Here’s how:
EATING FOR ENERGY
Do you often feel tired and lethargic? Your diet could be the reason behind your lack of energy.
Ask yourself these questions:
•Are you drinking too many sugary drinks such as carbonated drinks, cordials and soft drinks?
•Are you a fussy eater? Is your variety of food limited?
•Do you eat a lot of tidbits and junk food?
•Do you eat very little because you are worried about gaining weight?
If your answers are yes, then it is time for you to pay attention to what you eat as good nutrition should make you feel energised, not tired.
If you drink too many sugary drinks, chances are you are not drinking enough water.
Water hydrates you and replenishes loss of fluid from your body. Make sure you drink at least eight to 10 cups of water per day.
If you are a fussy eater, chances are you are limiting the variety of food you eat.
This is bad as it means you are not getting the necessary wide range of important nutrients, vitamins and minerals. Your body needs all these to function at its best!
If you are dieting, it also means you may not be eating enough. Eating too little will make your body slow down. This is because it is trying to save energy because you are not eating enough or properly.
Make sure you eat, and eat proper meals, not junk food.
STRENGTHENING YOUR IMMUNE SYSTEM
Do you often get sick, which results in you missing school?
Your body has a built-in defense system — your immune system — which helps the body to fend off infection.
Eating proper food will give your body the right nutrition to maintain a strong immune system.
Food that is rich in vitamins A, C, D, E and antioxidants is what the body needs.
They include:
•Vegetables and fruits
•Vegetable oils
•Eggs
•Fish
•Fortified cereals
•Nuts
Here are some tips on how you can add more of these immune-boosting food into your daily diet:
* Eat proper meals and do not skip meals
* Have fresh fruit juice instead of sugary drinks
* Snack on fruits and nuts
* Always include some vegetables in your lunch and dinner
* Choose more fish, eggs and beans for your protein intake
Apart from eating well, it is also important that you be active and get enough sleep to maintain a strong immune system.
When your body is overly stressed, your immune level will weaken — making you susceptible to falling ill.
BEING VEGETARIAN
There is an emerging trend nowadays in going vegetarian.
I personally know many teens who are opting to go meatless for various reasons, ranging from religion to being conscientious human beings.
There are varying degrees of vegetarianism. Some just give up meat, but still eat certain foods such as eggs or fish.
Some strict vegetarians eat only plant foods such as grains, vegetables, fruits and nuts. They do not consume any animal source foods.
While a vegetarian diet can be healthy, it can also be lacking in protein, iron, calcium, vitamin D, vitamin B-12 and zinc. These are important nutrients for our good health.
To ensure your body gets these nutrients in your vegetarian diet, include beans, tofu, dairy products such as milk, cheese, yogurt and an assortment of different coloured vegetables.
Eat these daily to ensure you get sufficient protein.
One common mistake vegetarian teens make is to eat a lot of high-fat food, thinking that it is okay for them since they are not eating meat.
For example, many teens eat a lot of french fries because they can’t eat burgers at fast food restaurants.
This is not good as eating too much high-fat food can bring about unnecessary weight gain.
STAYING HYDRATED
A person can survive without eating but won’t last very long without water.
Water is vital for human survival. Depending on your body’s composition, about 45 per cent to 75 per cent of our weight is made up of water.
Water is also important for regulating body temperature, maintaining fluid balance in our cells and moving toxins out of our body.
Our body loses water through sweating, breathing, passing motion and condensation through our skin.
We lose water when we get sick, such as when we vomit or when we are down with diarrhoea.
It is important to stay hydrated by drinking 2.5 litres of water a day — equivalent to roughly 8-10 cups of water.
When feeling thirsty, it is a sign of dehydration.
Do bear in mind that drinks such as coffee, tea, chocolate, energy drinks, carbonated sodas contain caffeine, which increases urine output.
Drinking too much of these caffeinated drinks will lead to a loss of water.
Here are some tips on what to do to stay well hydrated:
* Keep a bottle of water conveniently nearby.
* Sip water throughout the day without waiting to feel parched and thirsty.
* Drink water or fresh fruit juice instead of sodas when thirsty.
* Choose food with high water content such as soupy dishes, fresh fruits and vegetables.
*Indra Balaratnam is a consultant dietitian who believes in simple, practical ways to eating well and living healthy. She can be reached at indra.balaratnam@gmail.com