Healthy Lifestyle for Kids and Teens
The Best We Can Give to Our Kids:
Education and Love
Parents as role models
- You provide the food and shopping, you educate your kids and cook together and you give them choices.
- Talk about it!
Impact of Nutrition
- Improved overall health, enhanced brain function, improved mental health, growth (peak at 12 and 14 years), improved performance, lifestyle and education for life
Nutrients for Teenagers
Health comes first, with a need for a variety of nutrients and the right balance.
Nutrition Guidelines:
Plan Meals:
- Wake up early, drink water, prepare breakfast and meals for the day.
Meal Frequency:
- 5-6 small meals daily help maintain constant blood sugar and aid in recovery.
Example Meals:
- Breakfast: Muesli with banana, yogurt, and milk. High in fiber and mood- boosting.
- Snack: Fruits, vegetables, or an egg for easy digestion and happiness.
- Lunch: Salad with avocado and chicken or lentils. Light, yet energy-giving.
- Dinner: One potato with herb quark. Easy to digest and supports sleep.
What to Eat:
Carbohydrates:
Oats, good bread, potatoes.
Protein:
Eggs, beans.
Carbohydrates:
Oats, good bread, potatoes.
Carbohydrates:
Oats, good bread, potatoes.
Special Notes on Breakfast:
- Importance: “Breakfast like a KING, Lunch like a QUEEN, Dinner like a PAUPER.”
- Skipping breakfast increases the risk of GI cancer (Liu, 2023).
Vegetarian and Vegan Diets:
- Reduce animal products but watch for deficiency symptoms (e.g., iron, vitamin B12, vitamin D).
- Consider a blood test to monitor health.
Snacks for the Day:
- Prepare snacks in advance: cut vegetables, boiled eggs, fruits, and bottled water.
- Good Choices: Eggs, fruits, and vegetables.
Lunch
- Prepare snacks in advance: cut vegetables, boiled eggs, fruits, and bottled water.
- Good Choices: Eggs, fruits, and vegetables.
Dinner
- Prepare snacks in advance: cut vegetables, boiled eggs, fruits, and bottled water.
- Good Choices: Eggs, fruits, and vegetables.
Nutrition and Sports:
- Before Training: Carbs 2-3 hours prior to fuel performance.
- During Sports: Drink water, and consume carbs, fruits, and salt.
- after Training: Replenish glycogen storage and eat protein for recovery.
Exercise and Movement:
- Stay Active: Try different sports and involve team activities for socializing.
- Health Risks of Sedentary Life: Health Risks of Sedentary Life: Poor sleep, back pain, obesity, diabetes, and even cognitive decline.
- Happiness: Balance is key; extreme diets or lifestyles are not sustainable.
