Jeffrey Salazar
As a teenager, your body is going through rapid growth and development, so it's crucial to ensure you're getting the proper nutrition to support these changes. Dieting at 17 can be tricky, as your body has unique nutritional requirements. A constant focus on weight and dieting can lead to unhealthy habits and eating disorders, so it's essential to prioritise health and well-being. The key is to adopt healthy habits, including a balanced diet rich in fruits and vegetables, whole grains, lean protein, and healthy fats, while staying active and getting enough sleep. Consult a doctor or dietitian for personalised advice, and remember that everyone's body is unique.
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What You'll Learn
Eat more fruits and vegetables
Adopting a healthy diet as a teenager can be challenging, especially with the influence of peers, family, and society, which can impact the way we see our bodies. It is important to remember that not everyone who diets needs to lose weight, and a constant focus on weight and dieting may lead to eating disorders. If you are unsure about your weight or diet, it is best to consult a doctor or a registered dietitian.
Eating more fruits and vegetables is an essential part of a healthy diet. They are packed with vitamins, minerals, and other nutrients that offer a wide variety of health benefits, including weight management, lower blood pressure, and reduced risk of heart disease, cancer, and other illnesses.
- Variety is key: No single fruit or vegetable provides all the nutrients you need, so it is important to eat a variety of fruits and vegetables of different colors. Aim for at least one serving from each category: dark, green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.
- Make fruits and vegetables easily accessible: Keep washed and ready-to-eat whole fruits in a bowl or store chopped colorful fruits in the refrigerator. Cut and wash raw veggies ahead of time so they are easy to grab for a snack.
- Add fruits and vegetables to your meals and snacks: Try adding fruit to your cereal, yogurt, or oatmeal. Make a smoothie with fruit and vegetables, or add veggies to an omelet or a savory oatmeal bowl.
- Get creative with recipes: Try new recipes that include more vegetables, such as salads, soups, stir-fries, or pureed sauces. Use lettuce wraps or vegetable buns instead of tortillas or bread.
- Choose healthier options when eating out: Opt for a side of celery sticks or baby carrots with dip instead of chips.
- Be mindful of portion sizes and calories: While fruits and vegetables are nutritious, some options, such as dried fruits and nuts, are high in calories, so enjoy them in moderation.
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Choose whole grains
If you're 17 and thinking about going on a diet, it's important to focus on healthy habits and not cut out any food groups. Fad diets are usually hard to stick to and don't work in the long run. Instead, try to eat a variety of healthy foods in the right amounts and get regular exercise.
When it comes to choosing whole grains, there are several reasons why this is a good idea. Firstly, whole grains are an important source of nutrients, including complex carbohydrates, dietary fibre, B vitamins, and minerals such as iron, magnesium, and selenium. Fibre from whole grains can help reduce blood cholesterol levels and lower the risk of heart disease. B vitamins play a key role in metabolism and are essential for a healthy nervous system.
Secondly, whole grains are more filling than refined grains. This can help prevent overeating and promote a healthy weight. Research suggests that whole grains are linked to a lower risk of obesity. In a review of 15 studies involving almost 120,000 people, those who consumed three servings of whole grains daily had a lower body mass index (BMI) and less belly fat.
Thirdly, whole grains have been linked to a reduced risk of stroke and other chronic diseases. A 10-year study found that those who ate the most whole grains in relation to their total carb intake had a 47% lower risk of heart disease. Another analysis of six studies showed that those eating the most whole grains had a 14% lower risk of stroke.
Finally, whole grains are versatile and can be incorporated into your diet in many ways. Examples of whole grains include whole-wheat bread, brown rice, oatmeal, bulgur wheat, corn, buckwheat, quinoa, and amaranth. You can also find whole-grain options for bread, pasta, breakfast cereals, and tortillas.
Remember, it's important to listen to your body and make sure you're getting enough calories and nutrients. If you're concerned about your weight or diet, consider speaking to a doctor or registered dietitian for personalised advice.
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Drink water, not sugary drinks
If you are 17, you are considered a teenager, and your body is going through rapid growth and development. This means that your nutritional needs are different from those of adults. It is essential to get enough calories and nutrients to support your growth and development.
Drinking water is a great way to stay hydrated, and it is naturally sugar-free. Water should be your go-to drink, and you can make it more enjoyable by carrying a refillable water bottle with you and adding slices of your favourite fruits or vegetables for flavour. You can also try seltzer or sparkling water if you prefer carbonated drinks.
Sugary drinks, on the other hand, are the leading source of added sugars in the diet and can lead to health problems such as weight gain, obesity, type 2 diabetes, heart disease, cavities, and gout. They are also high in calories, which can contribute to weight gain. Examples of sugary drinks include sodas, juices, sports drinks, and energy drinks. These drinks can also damage your teeth.
If you are craving something sweet, instead of reaching for a sugary drink, try making a homemade smoothie with fruit, vegetables, ice, and low-fat or fat-free milk or yoghurt. This will give you the sweetness you crave while also providing some nutritional value.
It is important to read nutrition labels and be mindful of the amount of added sugar in the drinks you consume. The recommendation for people over the age of two is to limit added sugars to less than 10% of their total daily calories. For example, if you eat 2,000 calories a day, no more than 200 of those calories should come from added sugars.
In addition to water, other healthy drink options include unsweetened tea, unsweetened coffee, and milk or unsweetened, fortified milk alternatives.
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Exercise regularly
Exercise is an important part of staying healthy, especially during the impressionable teen years. The body goes through rapid growth during adolescence, and regular exercise can help to support optimal growth and development. It can also help to prevent conditions such as weight gain, high blood pressure, and abnormal cholesterol levels, which can lead to heart attacks and strokes later in life.
According to the CDC, children aged 6-17 need about an hour of moderate-to-high-intensity exercise daily. This can include aerobic exercise, strength training, and flexibility activities. Aerobic exercises are any type of exercise that gets the heart pumping and makes breathing heavier. Strength training helps to build muscle, and during the teen years, the focus should be on form, using lower weights and higher reps. Bone-strengthening exercises like jumping, running, or lifting weights can help keep bones strong.
There are plenty of ways to get aerobic exercise and stay active. Team sports are a great way to get in your daily exercise, and if sports are a large part of your life, agility training can be included in your exercise program. This type of training includes exercises that train balance and power and offer a cognitive challenge. If team sports aren't your thing, you can try biking, running, swimming, dancing, inline skating, tennis, cross-country skiing, hiking, or walking quickly.
It's important to find an exercise that you enjoy, as this will help you stick with it. You can also try to find your "social (or antisocial) bliss" by exercising in a group or on your own. You can also try to make exercise a game, like playing tag with younger siblings, or multitask by listening to an audiobook while going for a walk.
However, it's important not to overdo it. While exercise is beneficial, too much training can lead to injury, reduced immunity, sleeplessness, and depression. Additionally, a hyper-focus on the body can lead to disordered eating and a compulsion to burn excessive calories. If you notice any signs of an eating disorder, it's important to talk to a trusted adult or doctor.
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Get enough sleep
Sleep is important at any age, but especially so for teenagers. During adolescence, the body goes through rapid growth and development, and an inadequate diet and lack of sleep can negatively affect mood, energy levels, and academic performance.
According to Johns Hopkins paediatrician Michael Crocetti, teenagers need around 9 to 9.5 hours of sleep per night. This is an hour or so more than they needed when they were 10 years old. The American Academy of Sleep Medicine and the American Academy of Pediatrics recommend that teens aged 13 to 18 get 8 to 10 hours of sleep per night.
Teens experience a natural shift in their circadian rhythm, making it harder for them to fall asleep early. This, coupled with early school start times, increased homework, extracurricular activities, and sometimes a part-time job, means that sleep deprivation is common among teenagers.
Tips for Getting Enough Sleep
- Maintain a regular sleep schedule: Try to go to sleep and wake up at the same time every day, even on weekends.
- Cut back on caffeine: Avoid drinks with caffeine, especially in the afternoon and evenings.
- Exercise regularly: Regular exercise can help improve sleep and make you feel healthier and better about yourself.
- Avoid screens before bed: The light from screens can cause sleep problems. Turn off devices with lighted screens, such as cell phones, electronic games, and computers, at least one hour before bedtime.
- Wind down before bed: Choose a relaxing bedtime routine, such as having a bath, drinking a hot milky drink, or practising meditation, mindfulness, or gentle yoga.
- Avoid stimulants in the evening: Stay away from coffee, tea, soft drinks, and energy drinks close to bedtime.
- Keep your bedroom dark at night: Your brain's sleep-wake cycle is largely set by light received through the eyes.
- Expose yourself to light in the morning: In the morning, expose your eyes to lots of light to help wake up your brain.
- Start the day in the sunshine: Having breakfast outside or by a sunny window helps regulate the body's biological clock, making it easier to wake up in the morning and fall asleep at night.
- Encourage afternoon naps: If your schedule allows, a 30- to 45-minute nap before dinner can help recharge you and is a better fix for sleep deprivation than sleeping in, which can disrupt your body's sleep cycle.
- Ban tech from the bedroom: Using technology at night cuts into sleep time and exposes you to light that suppresses the production of melatonin, a sleep-inducing hormone.
- Adjust your schedule: Help your teen rethink their schedule to ensure they're not overcommitted and have time for rest and sleep.
- Prioritise sleep: Make it a family priority to get enough sleep and tie good sleep to privileges, such as driving to school.
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Frequently asked questions
It is important to eat a variety of healthy foods in the right amounts. This includes fruits, vegetables, whole grains, lean protein, and dairy products. It is also important to get enough sleep, exercise regularly, and be mindful of portion sizes.
It is best to avoid foods that are high in saturated fats, such as butter, coconut oil, deep-fried foods, and whole milk. It is also recommended to limit foods that are high in added sugars, such as candy, cookies, sugary drinks, and processed foods.
It is important to have a realistic weight goal and understand that everyone has a different body type. Focus on improving your diet by cutting back on unhealthy foods and increasing your intake of nutrient-dense foods. Get regular exercise and adequate sleep, and consider consulting a doctor or dietitian for personalized advice.
