Is every teenager in this generation now closet eaters? OH NO my friend might see me eat and think less of me, even worse my BF/GF might see me eat and dump me –HELLO!!!! There are tons of benefits of eating well and being active! Here’s some!
• Better overall health.
• Lower risk of disease.
• A healthy body weight.
• Feeling and looking better.
• More energy.
• Stronger muscles and bones.
Here is the best kept secret ever…I know it’s going to shock you! As teenagers (14-18) you can eat LOTS and not gain weight!!! Here’s a guide (Canada’s Food Guide).
Eat as least one dark green and one orange vegetable each day. Go for dark green vegetables such as broccoli, romaine lettuce and spinach. Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Enjoy vegetables stemmed, baked or stir-fried instead of deep-fried. Have vegetables and fruit more often than juice!!!
Make at least half your grain products whole grain each day. Eat a variety of whole grains such as barley, brown rice, oats quinoa and wild rice. Enjoy whole grain breads, oatmeal or whole wheat pasta. Choose grain products that are lower in fat, sugar or salt. Compare the nutrition facts table on labels to make wise choices. Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.
Drink skim, 1%, or 2% milk each day. Have 500ml (2 cups) of milk every day for adequate vitamin D. Drink fortified soy beverages if you don’t drink milk!
Have meat alternatives such as beans, lentils and tofu often. Eat at least two food guide servings of fish each week. Choose fish such as char, herring, mackerel, salmon, sardines and trout. Select lean meat and alternatives prepared with little or no added fat or salt. Trim the visible fat from meats. Remove the skin on poultry. Use cooking methods such as roasting, baking or poaching that require little or no added fat. If you eat luncheon meats, sausages or repackaged meats, choose those lower in salt (sodium) and fat.
DRINK WATER REGULARLY IT’S A CALORIE-FREE WAY TO QUENCH YOUR THIRST. DRINK MORE WATER IN HOT WEATHER OR WHEN YOU ARE VERY ACTIVE!
Let’s start with girls…. YOU CAN EAT WITHOUT GETTING FAT:
• 7 vegetables and fruit a day!
• 6 Grain products a day!
• 3-4 Milk and Alternatives a day!
• 2 Meat and Alternatives a day!
Now guys…YOU CAN EAT WITHOUT GETTING FAT:
• 8 vegetables and fruit a day!
• 7 Grain Products a day!
• 3-4 Milk and Alternatives a day!
• 3 Meat and Alternatives a day!
Some examples of servings are:
Fresh, Frozen or canned veggies ½ cup = 1 serving.
Leafy veggies cooked ½ cup or raw 1cup = 1 serving
Fresh, frozen or canned fruit ½ cup = 1 serving
100% juice ½ cup = 1 serving
1 slice of bread = 1 serving
½ a bagel = 1 serving
½ pita or 1/2 tortilla = 1 serving
Cooked rice, bulgur or quinoa 1/2cup = 1 serving
Cereal cold (30g) Hot 175ml (3/4 c) = 1 serving
Cooked pasta or couscous ½ cup = 1 serving
250ml/1 cup Milk = 1 serving
Fortified soy beverage 250ml/1cup = 1 serving
Yogurt ¾ cup = 1 serving
Kefir ¾ cup = 1 serving
Cheese 11/2 oz = 1 serving
Cooked fish, shellfish, poultry, lean meat 21/2 oz. or ½ cup = 1 serving
Cooked legumes ¾ cup = 1 serving
Tofu ¾ cup = 1 serving
2 eggs = 1 serving
2 Tbsp 30ml of Peanut butter = 1 serving
Shelled nuts and seeds 1/4cup = 1 serving
That’s tons of good stuff that you can eat and you will look and feel great!!!
LIMITING FOODS AND BEVERAGES HIGH IN CALORIES, FAT, SUGAR OR SALT (SODIUM) SUCH AS CAKES AND PASTRIES, CHOCOLATE AND CANDIES, COOKIES ND GRANOLA BARS, DOUGHNUTS AND MUFFINS, ICE CREAM AND FROZEN DESSERTS, FRENCH FRIES, POTATO CHIPS, NACHOS AND OTHER SALTY SNACKS, FRUIT FLAVORED DRINKS, SOFT DRINKS, SPORTS AND ENERGY DRINKS, AND SWEETENED HOT OR COLD DRINKS.
You don’t have to starve yourself to be cool or to look good there is lots of options!!! Just Saying!!!
LOVE THIS!!!!!
ReplyDeleteNorah :)