Diet Food

How to Improve Your Diet for Teens

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Before you eat that next candy bar, think about if that is going to improve your health or make it worse. Most teens do not realize what they are eating or why they are eating. The teenage years are the most important time to watch what you are eating.

Steps

1. Do not eat when you are not hungry! Boredom and depression can lead a person to eating things that will lead to weight gain. If you are bored, try reading a book, playing a sport, or talking to friends. Try to avoid your kitchen if you are home all day. Make sure there is no food in sight or you will get cravings. Study, if possible.
2. If you get the need to crunch or chew food when you are not hungry, eat something low in calories such as fruit or gum. Ask someone like a parent to stop you from over-eating.
3. Drink at least 4 to 8 glasses of water a day, depending on how active you are, and how hot it is at your location. It curbs hunger, makes you feel better and makes your skin glow!
4. Check food labels. Eat foods that are low in calories and carbohydrates. Although carbohydrates can help you think better and they fuel the nervous system and power fat metabolism. Avoid saturated and trans fat (which leads to weight gain). Eat foods that have vitamins and minerals in them. Protein, fiber, and iron are all good for you. If you can't read an ingredient or if you've never heard of it, most likely it is not good for you. Do not go under 1200 calories a day for an extended period.
5. Know how to respond to binges. If you have a pig-out and want to burn off the calories you just consumed, go for a brisk walk or any other physical activity. Also, eat a nutritious meal after a pig-out. Alternatively, if you are tempted to binge, try eating something nutritious beforehand. By the time you finish this initial food, you may change your mind.
6. Always eat a good, hearty breakfast! Do not think that skipping breakfast will make you lose weight! In fact, eating breakfast kick-starts your metabolism, which leads to more weight loss. Breakfast will also help you to concentrate and eat less throughout the day.
7. Eat your dinner earlier (in between 4:30 and 6:30) so that you can burn off some of the calories you consumed.
8. Fill up half your plate with veggies.
9. Limit your intake on sweets. Too much isn't good for you but a little once in a while is okay.
10. Avoid fast food and junk food (French fries, pizza, etc.) It's only okay once in a while, but if you keep buying junk food, learn to overcome it
11. Eat only until you are satisfied. Do not over stuff yourself. If you are given a ton of food on your plate, don't feel obligated to eat it all.
12. Try to avoid stress or learn to deal with it. Stress will cause pig-outs.
13. Try to replace things you usually eat with something healthier. If you're reaching for a handful of chips, force yourself to stop, and go grab an apple instead. (Note: this can be easier said than done.)
14. Avoid large quantities of sugar. Avoid eating chocolate and crisps first thing in the morning. This can make you lose your concentration and you won't be able to concentrate at school. And you may get headaches.
15. Every time you go to put something in your body, ask yourself: "Is this going to improve my health, or harm it?" If the answer is the second one, you know what to do.
16. You should also ask yourself WHY you are eating something before you eat it. If the answer isn't "It's time for lunch/dinner/breakfast and I'm hungry," PUT IT BACK.
17. If you have a very sugary diet, you may get a Sugar Withdrawal Headache. These are tough to deal with and hurt a lot, so if you can't just ignore it, keep a single Hershey bar (or other candy bar) in your locker a week. Eat a single square when you get a headache and it'll help. Make sure it doesn't melt, or you'll end up tricking yourself into eating more than one "square" (melted lump). Remember to change it out about once a week, or it'll get moldy and make you sick. Even if there's some left.
18. Try to eat salads and ask your parents to make them. Or, make them yourself by whipping together some ingredients. Salads are healthy and with the proper dressings and toppings of your choice, taste great. Toppings should be low-fat and examples are grated cheese, bacon, and diced eggs.

Tips

• Thoroughly chew all food and savor the taste.
• Consume smaller portions. You might try using a smaller plate.
• Sit down for every meal—don't try to multi-task (for example, avoid eating while watching TV, doing homework, or IMing).
• Watch out for the school lunch! Many schools don't offer healthy options, so don't be afraid to pack your lunch.
• Take dietary fiber into account when looking at carbohydrates. Subtract it from the total number of carbohydrates. For example, an item with 20g carbohydrates and 9g fiber (20-9=11g net carbohydrates) is better than an item with 18g carbohydrates and 3g fiber (18-3=15g net carbohydrates.

Warnings

• Your body will naturally slow down its metabolism if it is not getting an appropriate food intake. For this reason, you should not attempt to starve yourself, as this will make it even more difficult for you to burn off calories and fat.
• Anorexia is a serious health disorder and is NOT a healthy way to lose weight. Similarly, bulimia is NOT a healthy approach to weight loss. Oftentimes, eating disorders have irreversible negative effects on one's health.

Related wikiHows

• How to Choose the Best Diet
• How to Keep to Your Diet
• How to Establish a Diet Plan
• How to Get the Most Effective Diet
• How to Add Fruit to Your Diet
• How to Choose the Right Chewing Gum
• How to Take Your Dieting Friend out to Lunch

Sources and Citations

• http://www.teenshealth.org

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