you
are here
|
Your tween’s
nutrition is very important to overall health. Proper nutrition
can help prevent many medical problems, including becoming overweight
(which is a large problem facing today’s youth); developing
weak bones; and it will ensure that they will physically grow to
their full potential. Teenagers need extra nutrients to support the adolescent growth spurt which begins in girls at ages 10-11 and reaches it peak at age 12 and begins in boys at 12-13 and peaks at 14 years of age. The period of intensive growth brings great changes in height and hormonal changes affecting every body organ. Tweens caloric needs will vary depending on their growth rate, body composi- tion and activity level. Studies have shown that our youth are not eating fruits, vegetables and dairy and eating too much fats and sweets. It is important, during this time, to eat the right foods and the right amount. Here are some tips to keep your teen healthy: |
TWEENS REALLY NEED:
|
|
| H | Eat a variety of foods | H | Don’t skip meals |
| H | Learn proper serving sizes | H | Don’t diet |
| H | Limit the amount of fast food consumed | H | Drink 6-8 glasses of water a day |
| H | Choose a diet low in fat and cholesterol | H | Eat moderate amounts of sugar and salt |
| H | Use the food Guide Pyramid and follow it! | H | Limit coffee, tea, soda and sugary drinks |
| H | Eat foods rich in calcium and iron to meet their growing body’s requirements | ||
| H | Participate in daily exercise or physical activity | ||
| H | Eat lots of fruits and vegetables (3-5 servings a day) | ||
| H | Choose a diet with plenty of grain products (6-11 servings a day) | ||
| H | Use lower calorie or low-fat varieties of your favorite high fat or calorie foods | ||
| H | Choose healthy snacks such as fruit, air popped popcorn, pretzels | ||
| Many of our servings are too large. Here are some “easy” ways to learn the proper serving sizes: | |||
| H | 1 3 oz. serving size of meat is equal to a deck of playing cards | ||
| H | 1 serving of an apple or peach is equal to a tennis ball | ||
| H | 1 oz. of cheese is equal to the size of 4 stacked dice | ||
| H | ½ cup of ice cream is equal to the size of a racquetball | ||
| H | 1 cup of broccoli is equal to the size of your fist | ||
| H | 1 oz. of nuts or small candies is equal to 1 handful | ||
| H | 1 tsp. of butter or peanut butter is equal to the size of the tip of your thumb | ||
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Return to the Table of Contents or continue to the Introduction, Consistent Discipline, Structure, Role Models, Values, Survival Skills, Money Skills, or Resistance Skills.
This page last updated Tuesday, November 18, 2003
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