Monday, March 19, 2007
Understand your teenager
Is your teenager truly nourished ?
Don't laugh at a youth for his affectations; he is only trying on one face after another to find a face of his own. ~Logan Pearsall Smith, "Age and Death,"
The teenage years are a time of transition from childhood into adulthood. Teens often struggle with being dependent on their parents while having a strong desire to be independent. They may also feel overwhelmed by the emotional and physical changes they are going through.Their diet should sustain growth, promote health - and be enjoyable. During this time a number of physiological and psychocolgical changes occur which affect nutritional needs, including rapid growth and considerable gains in bone and muscle.
Parents either worry that their teenager is over eating,starving,or into food fads.Did you know that most adolescents fail to meet the recommended dietary requirements for caloric and nutrient intake? Many teens in fact receive the majority of their calories from processed and high fat foods. A low intake of essential nutrients including vitamin A, folic acid, fiber, iron and calcium is prevalent among adolescents. A low intake of iron and calcium in particular is common among female adolescents, which can impair cognitive function and physical performance, as well as increase a females risk for osteoporosis later in life! Dietary surveys show that the foods most commonly eaten or perfered by children are white bread, biscuits, savoury snacks, potatoes, chips, chocolate and fizzy drinks. In general, children and teenagers eat too few vegetables, fruit, dairy foods, fish and lean meats. They have also become less active.
Adequate nutrition for teens is vital for overall emotional and physical health It is essential to ensure healthy eating habits in teenagers to prevent chronic illness in the future,including risk of osteoporosis, heart disease, obesity,anorexia nervosa,cancer,diabetes etc.As each individual is unique the nutritional requirement varies ,but generally increase due to the growth spurt and rapid changes.In the short term, it may affect concentration, energy levels, immunity and cholesterol levels.
When the boy is growing he has a wolf in his belly. ~German Proverb
Teenagers seem to eat always or in excess and it might be due to the body's requirement,stress,or for they are still not adjusted to the changes they are experiencing.But it is essential to make sure that they eat the right amount of nourishment for all round development.Among the more common teen eating habits include skipping meals, routine fast food consumption, frequent snacking and dieting. By addressing each of these factors individually one can ensure that your teen is meeting the minimum nutritional requirements. Teens skip meals for a variety of reasons, including irregular schedules, convenience, work and social activities. Up to 50% of teens skip breakfast at one point or another. Breakfast is actually the most important meal of the day! What can you do? With regard to breakfast, let your teen know that skipping breakfast can slow their metabolism contributing to weight gain and poor performance. A busy lifestyle or running late are often reasons teens skip meals.Keeping regular sleeping and wakeing hours is a must and waking up early helps prevent the morning rush.
Because of the 'skipping meal' factor, many teens fail to eat three regular meals per day and resort to snacking.Having healthy snack items readily available including yogurt, fresh and dry fruits and vegetables can be beneficial.But snacking should not be encouraged.No parent no matter how well meaning will be able to avoid fast food altogether. Teens are more apt to eat fast food because it is convenient and typically a social affair. Fast food is often jam packed full of fat and empty calories however. What can you do? Educate your teen as much as possible. Help them make smart food choices even when at fast food restaurants. To as great an extent as possible, you should also work to provide wholesome and healthy foods at home.
Teens often diet because of the perception that 'thin is in'. Dieting can lead to dangerous habits including eating disorders in teens. Some signs that your teen may be dieting include: skipping meals, 'binge' eating, fasting or use of laxatives or diet pills. One thing you can do for your teen is encourage a healthy self esteem and body image. Remember that your teen will also model the behaviors that they see at home. If you are constantly obsessed about your weight, your teen is likely too. Always aspire to maintain a healthy and balanced approach to eating and your teen is more likely to do the same. One approach is to attempt to eliminate the term 'diet' and replace it with 'healthy eating.' If you regularly incorporate healthy lifestyle and dietary practices into your life your teen is less likely to diet on a consistent basis. Work with your teen to encourage a healthy lifestyle that incorporates sound eating habits and regular exercise. You might both benefit in the process
Heredity is what sets the parents of a teenager wondering about each other. ~Laurence J. Peter.
Parents should be exemplary and not argue in front of teeangers.Disharmony among adults at home will hit the teenagers the most.This could also lead to eating disorders,depression or other health problems among teens.
"Healthy" or "Junk" FoodsTeens tend to classify foods as either "healthy" (i.e., good) or "junk" (i.e., bad). "Healthy" foods, of which fresh fruit and vegetables are their most cited examples, are described as low in calories, sugar, fat, cholesterol, salt, additives, preservatives and artificial ingredients, and as sources of vitamins, minerals and proteins. "Junk" foods such as chocolate bars and potato chips are described as having the opposite profile, and are valued because they taste good and are convenient.Poor health is only one of several negative consequences of "junk" food consumption they name. More frequently mentioned are weight gain, acne, bad mood, laziness and cavities."Junk" food is associated with snacks, friends, being away from home, independence and having fun. However, conflict is apparent as these foods also have the negative connotations of going off a diet, being out of control, overeating and feeling guilty. "Healthy" food is associated with family, home and meals, being on a diet, being concerned with weight and appearance, self-control and being good.Creating health awareness is the watch word here to increase health foods and reduce junk consumption.
Some parental tips
Set your kids a good example.This is the most important anti-obesity rule of all. Rememebering -one should "eat to live and not "live to eat" is a good beginning.
Don’t worry so much about the number of calories they consume in a day.Children need quite a lot of calories to fuel their high energy levels and growing bodies. The important thing is where these calories come from. Day sleeping increases weight and hampers digestion.
No more than 30 percent of their calories should come from fat.The less saturated (animal) fat, the better. Dairy products, fried food, poultry are to be limited.
The family diet should consist mostly of complex carbohydrates.Fruit, vegetables, wholemeal or wholegrain breads and cereals are great sources.
Serve them a balanced diet.Be creative with vegetables and serve them regularly to your kids from the earliest age onwards. Including fruit juices, salads, lassi,fruits, tender coconut water in daily diet helps.
Avoid fast food restaurants, except on rare occasions!Many fast food meals are high fat, high calorie and nutritionally inadequate. Snacking in between meals,frequently drinking cokes, tea and coffee with lot of sugar surely does not help.
Encourage them to drink regular water.Once they get used to it, kids love water. It's great for a balanced, healthy diet. Sipping a cup of luke warm water with two table spoons of honey mixed into it helps. This could be done before walking or exercising in the morning.It helps teenagers to have a lustrous skin,eyes and bubbling energy.
Sedentary life style should be changed Keep them active! Don't just order them outside. If possible, go with them! Get them to stay fit and increase your fitness in the process. Regular walking, jogging, swimming, and any other suitable exercise which makes one perspire is recommended.
The American Academy of Child and Adolescent Psychiatry (AACAP) suggests the following ways for parents to prepare for their child's teenage years:
Provide a safe and loving home environment.
Create an atmosphere of honesty, trust and respect.
Allow age-appropriate independence and assertiveness.
Develop a relationship that encourages your teen to talk to you when he or she is upset.
Teach responsibility for your teen's belongings and yours.
Teach basic responsibility for household chores.
Teach the importance of accepting limits.
Don't laugh at a youth for his affectations; he is only trying on one face after another to find a face of his own. ~Logan Pearsall Smith, "Age and Death,"
The teenage years are a time of transition from childhood into adulthood. Teens often struggle with being dependent on their parents while having a strong desire to be independent. They may also feel overwhelmed by the emotional and physical changes they are going through.Their diet should sustain growth, promote health - and be enjoyable. During this time a number of physiological and psychocolgical changes occur which affect nutritional needs, including rapid growth and considerable gains in bone and muscle.
Parents either worry that their teenager is over eating,starving,or into food fads.Did you know that most adolescents fail to meet the recommended dietary requirements for caloric and nutrient intake? Many teens in fact receive the majority of their calories from processed and high fat foods. A low intake of essential nutrients including vitamin A, folic acid, fiber, iron and calcium is prevalent among adolescents. A low intake of iron and calcium in particular is common among female adolescents, which can impair cognitive function and physical performance, as well as increase a females risk for osteoporosis later in life! Dietary surveys show that the foods most commonly eaten or perfered by children are white bread, biscuits, savoury snacks, potatoes, chips, chocolate and fizzy drinks. In general, children and teenagers eat too few vegetables, fruit, dairy foods, fish and lean meats. They have also become less active.
Adequate nutrition for teens is vital for overall emotional and physical health It is essential to ensure healthy eating habits in teenagers to prevent chronic illness in the future,including risk of osteoporosis, heart disease, obesity,anorexia nervosa,cancer,diabetes etc.As each individual is unique the nutritional requirement varies ,but generally increase due to the growth spurt and rapid changes.In the short term, it may affect concentration, energy levels, immunity and cholesterol levels.
When the boy is growing he has a wolf in his belly. ~German Proverb
Teenagers seem to eat always or in excess and it might be due to the body's requirement,stress,or for they are still not adjusted to the changes they are experiencing.But it is essential to make sure that they eat the right amount of nourishment for all round development.Among the more common teen eating habits include skipping meals, routine fast food consumption, frequent snacking and dieting. By addressing each of these factors individually one can ensure that your teen is meeting the minimum nutritional requirements. Teens skip meals for a variety of reasons, including irregular schedules, convenience, work and social activities. Up to 50% of teens skip breakfast at one point or another. Breakfast is actually the most important meal of the day! What can you do? With regard to breakfast, let your teen know that skipping breakfast can slow their metabolism contributing to weight gain and poor performance. A busy lifestyle or running late are often reasons teens skip meals.Keeping regular sleeping and wakeing hours is a must and waking up early helps prevent the morning rush.
Because of the 'skipping meal' factor, many teens fail to eat three regular meals per day and resort to snacking.Having healthy snack items readily available including yogurt, fresh and dry fruits and vegetables can be beneficial.But snacking should not be encouraged.No parent no matter how well meaning will be able to avoid fast food altogether. Teens are more apt to eat fast food because it is convenient and typically a social affair. Fast food is often jam packed full of fat and empty calories however. What can you do? Educate your teen as much as possible. Help them make smart food choices even when at fast food restaurants. To as great an extent as possible, you should also work to provide wholesome and healthy foods at home.
Teens often diet because of the perception that 'thin is in'. Dieting can lead to dangerous habits including eating disorders in teens. Some signs that your teen may be dieting include: skipping meals, 'binge' eating, fasting or use of laxatives or diet pills. One thing you can do for your teen is encourage a healthy self esteem and body image. Remember that your teen will also model the behaviors that they see at home. If you are constantly obsessed about your weight, your teen is likely too. Always aspire to maintain a healthy and balanced approach to eating and your teen is more likely to do the same. One approach is to attempt to eliminate the term 'diet' and replace it with 'healthy eating.' If you regularly incorporate healthy lifestyle and dietary practices into your life your teen is less likely to diet on a consistent basis. Work with your teen to encourage a healthy lifestyle that incorporates sound eating habits and regular exercise. You might both benefit in the process
Heredity is what sets the parents of a teenager wondering about each other. ~Laurence J. Peter.
Parents should be exemplary and not argue in front of teeangers.Disharmony among adults at home will hit the teenagers the most.This could also lead to eating disorders,depression or other health problems among teens.
"Healthy" or "Junk" FoodsTeens tend to classify foods as either "healthy" (i.e., good) or "junk" (i.e., bad). "Healthy" foods, of which fresh fruit and vegetables are their most cited examples, are described as low in calories, sugar, fat, cholesterol, salt, additives, preservatives and artificial ingredients, and as sources of vitamins, minerals and proteins. "Junk" foods such as chocolate bars and potato chips are described as having the opposite profile, and are valued because they taste good and are convenient.Poor health is only one of several negative consequences of "junk" food consumption they name. More frequently mentioned are weight gain, acne, bad mood, laziness and cavities."Junk" food is associated with snacks, friends, being away from home, independence and having fun. However, conflict is apparent as these foods also have the negative connotations of going off a diet, being out of control, overeating and feeling guilty. "Healthy" food is associated with family, home and meals, being on a diet, being concerned with weight and appearance, self-control and being good.Creating health awareness is the watch word here to increase health foods and reduce junk consumption.
Some parental tips
Set your kids a good example.This is the most important anti-obesity rule of all. Rememebering -one should "eat to live and not "live to eat" is a good beginning.
Don’t worry so much about the number of calories they consume in a day.Children need quite a lot of calories to fuel their high energy levels and growing bodies. The important thing is where these calories come from. Day sleeping increases weight and hampers digestion.
No more than 30 percent of their calories should come from fat.The less saturated (animal) fat, the better. Dairy products, fried food, poultry are to be limited.
The family diet should consist mostly of complex carbohydrates.Fruit, vegetables, wholemeal or wholegrain breads and cereals are great sources.
Serve them a balanced diet.Be creative with vegetables and serve them regularly to your kids from the earliest age onwards. Including fruit juices, salads, lassi,fruits, tender coconut water in daily diet helps.
Avoid fast food restaurants, except on rare occasions!Many fast food meals are high fat, high calorie and nutritionally inadequate. Snacking in between meals,frequently drinking cokes, tea and coffee with lot of sugar surely does not help.
Encourage them to drink regular water.Once they get used to it, kids love water. It's great for a balanced, healthy diet. Sipping a cup of luke warm water with two table spoons of honey mixed into it helps. This could be done before walking or exercising in the morning.It helps teenagers to have a lustrous skin,eyes and bubbling energy.
Sedentary life style should be changed Keep them active! Don't just order them outside. If possible, go with them! Get them to stay fit and increase your fitness in the process. Regular walking, jogging, swimming, and any other suitable exercise which makes one perspire is recommended.
The American Academy of Child and Adolescent Psychiatry (AACAP) suggests the following ways for parents to prepare for their child's teenage years:
Provide a safe and loving home environment.
Create an atmosphere of honesty, trust and respect.
Allow age-appropriate independence and assertiveness.
Develop a relationship that encourages your teen to talk to you when he or she is upset.
Teach responsibility for your teen's belongings and yours.
Teach basic responsibility for household chores.
Teach the importance of accepting limits.
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