The best way to teach our kids healthy habits is starting when they are little kids, but sometimes it’s better late than never. Here we have tips about what is the right diet and exercise for teenagers.

Healthy habits for teenagers

We have to keep in mind that the teenage years are complicated. All kind of changes start in this period of a person’s life, psychologically, hormonally, and socially. The body starts changing as well, and suddenly they’re not little kids anymore. Interests and desires are different now. Healthy habits are important for teenagers to help them through this phase of changes and make everything that’s going on around them less overwhelming.

Plus, nowadays social media has made life different from before; kids and teens are growing up in this world of globalization and media, where ideas and tendencies proliferate too fast, and can cause them confusion or depression for not “fitting in” with the current idealizations and tendencies. This is an important topic to discuss with young people to avoid having them grow adopting misconceptions and therefore having a misguided perception of life.

For proper health, follow these tips:

• It’s important to have a healthy diet and an exercise routine for your body, but always keeping the right balance.
• Teenagers need more calories than adults do, but these need to be complex, and not just fast food.
• They need to include all macronutrients in their diet: good fats, carbohydrates, and proteins.
• Girls between 13 to 17 years old need to consume between 1800-200 calories and boys of the same age between 2500-2800.
• It’s necessary for young people to eat enough food depending on their body requirements, so assistance from a health professional would be ideal.
• Teenagers need to have all their meals per day, and they should never drop any of these meals. Keep an eye on this and make sure they stay away from eating disorders, helping them have a positive relationship with their bodies and food.
• Natural or homemade food is the best option for them. Bring them into the kitchen, teach them the value of cooking healthy meals.
• It’s okay to have junk food or sweets during the week, but not every day. Two days per week is enough for them to have a hamburger or pizza or their favorite dessert.
• Keep an eye on them and be aware of peer pressure; they could be influenced to do some diet where they end up starving themselves for an aesthetic ideal. That isn’t healthy, and should be discouraged.
• In case they want to lose weight, take them to a specialist who is going to guide them properly to their goal without creating further health issues.
• Make them get used to drinking a lot of water during the day, replacing sodas or sweetened juices with plain water.
• All bodies are different. Teach them this, as not all bodies work the same. Hormones, metabolism, and physical characteristics are all different for each person. This is why they have to know their organism so they learn how to take care of their bodies.
• Weight loss pills should not be taken by teenagers. They are dangerous for them.
• Vitamins are necessary for teens. Include them in their daily routine with the help of a health specialist.
• The perfect way for them to exercise is to find a sport they like. Tennis, football, soccer, baseball, dancing, gymnastics; anything they want. If they aren’t fond of sports, they can walk, jump the rope, or do many other exercises. Gyms are not recommended for teenagers unless they are accompanied by their parents.

Make sure they get the message that they don’t need to rush into growing up. Teenagers need to live every stage of their lives to the fullest, but responsibly.

Example of a Healthy Diet plan for Teenagers

Breakfast:

• Option 1: oatmeal pancakes. The classic pancakes prepared with oatmeal flour. You can add some cocoa to the mix to have chocolate pancakes. Use toppings such as natural peanut butter, strawberries, blueberries, honey, or maple syrup.
• Option 2: toasts topped with avocado and scrambled eggs. Is a perfect option for breakfast because the three main macronutrients are included.
• Option 3: a plate of cooked oatmeal and a cup of fruits.
• Option 4: healthy french toasts.

Lunch:

• Option 1: chicken breast, rice and a tomato, onion and avocado salad.
• Option 2: steak, asparagus, green salad, and baked potatoes.
• Option 3: fish, quinoa, broccoli, and carrot, with cabbage salad.
• Option 4: pasta made from lentils, with the sauce of your preference.

P.S: two days a week a pizza, hamburger or any other similar meal would be okay.

Dinner:

• Option 1: an omelet with the vegetables of their preference.
• Option 2: eggplant lasagna.
• Option 3: stuffed peppers with ground beef
• Option 4: zucchini noodles with tomato sauce.

The best choice is to drink water with meals. Sodas and juices are for once in a while, not daily.

Remind them that what you do to your body today has consequences for tomorrow. Teenagers will be shaping their bodies into what they’ll look like in the future. Healthy habits will help them become healthy and happy adults with high self-esteem and a strong immune system. Think about that and follow our tips starting now!

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