Food is the fuel the body needs to keep your body running smoothly through your life, so let’s keep eating nutritious food for every age of our life.
Today, Dietvana would like to share some recommendations and foods to fuel your body and make the most out of every day for those very busy teenage years.
Recommendations:
During teenage years the body undergoes significant physical changes and requires a higher amount of nutrients to support growth and development.
Teenagers lead an active lifestyle and require the energy to sustain their various activities. A healthy diet ensures sufficient energy levels to meet their demands.
Mental well-being: A healthy diet enriches the brain with nutrients necessary for proper functioning, promoting good mental health and reducing the risk of depression and anxiety.
Stronger immune system: A well-balanced diet, with plenty of fruits, vegetables, whole grains, and lean proteins, equips the body with essential vitamins and minerals, helping to strengthen the immune system.
Better academic performance: Eating nutritious foods with essential nutrients and antioxidants can improve brain function, memory, and concentration, which allows for better academic performance.
A diet rich in fruits, vegetables, and other plant-based foods is known to lower the risk of chronic diseases later in life, such as heart disease, stroke, and cancer.
Here are some examples of food to have at home to fuel your body:
Whole grains - like brown rice, quinoa, whole wheat bread, and whole grain pasta, which are rich in fiber, vitamins, and minerals, and can provide sustained energy and prevent blood sugar spikes.
Lean protein - like chicken breast, turkey, fish, tofu, vegetable protein and beans, which are essential for growth, repair, and maintenance of muscles, bones, and organs, and can provide satiety and prevent overeating.
Fruits and vegetables - like berries, apples, oranges, spinach, broccoli, sweet potatoes, and carrots, which are rich in antioxidants, vitamins, and minerals, and can boost immunity, brain function, and mood. Get the seasonal fruits and vegetables to change the routine and create new and fun dishes.
Healthy fats - like nuts, seeds, avocado, olive oil, and fatty fish, which are essential for brain development, hormone production, and skin health, and can also provide satiety and prevent cravings.
Low-fat dairy - like skim milk, low-fat yogurt, and reduced-fat cheese, which are rich in calcium, vitamin D, and protein, and can promote bone health and prevent osteoporosis.
A diet rich in fruits, vegetables, and other plant-based foods is known to lower the risk of chronic diseases later in life, such as heart disease, stroke, and cancer.
TIP
Improved mood and sleep: Proper nutrition can positively impact sleep patterns and mood, contributing to a healthier and fulfilling lifestyle. Reduce high energy drinks after 4 pm.
