Milly Gaines
Many people go on diets for a variety of reasons, and it can be difficult to determine what is healthy and what is not. It is important to remember that everyone has a different body type and that dieting is not always a good solution for maintaining a healthy weight. Instead, it is recommended to focus on healthy habits such as eating more fruits and vegetables, choosing whole grains, lean proteins, and healthy fats, cutting back on treats and sugary drinks, and exercising regularly. For teenagers, it is especially important to get the right amount of nutrients to support growth and development, and to be aware of the potential risks of unhealthy dieting behaviours.
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What You'll Learn
Healthy eating habits
Adolescence is a period of rapid growth and development, so it's crucial for teens to consume a nutritionally adequate diet to support their changing bodies and minds. Here are some guidelines for healthy eating habits for 18-year-olds:
Focus on Whole, Unprocessed Foods
Choose whole, unprocessed foods over processed snacks and convenience foods. Processed foods like candies, fast food, sugary baked goods, and chips are high in added sugars and unhealthy fats, which can lead to weight gain and health issues such as type 2 diabetes and acne. Instead, opt for whole foods like fruits and vegetables, whole grains, lean proteins, and healthy fats.
Get Your Daily Dose of Fruits and Vegetables
Aim for at least 5 servings of fruits and vegetables every day. Go for a colourful mix of vegetables and a variety of fruits to ensure you get a range of vitamins, minerals, and fibre. For teens aged 14 to 18, the recommended amount is 2 1/2 to 4 cups of vegetables and 1 1/2 to 2 1/2 cups of fruit daily.
Include Adequate Protein
Make sure to include a source of protein at every meal and snack. Protein-rich foods include lean meat, poultry, seafood, eggs, beans, soy products, nuts, and dairy products. Getting enough protein helps you feel satisfied and provides essential nutrients for growth and development.
Choose Healthy Fats
Include healthy dietary fats in your diet, such as nuts, seeds, olives, avocados, and fatty fish. These fats are essential for brain development and overall growth. Avoid excessive saturated fats, which are often found in butter, coconut oil, deep-fried foods, and sugary baked goods.
Stay Hydrated
Drink plenty of water instead of sugary drinks. Sodas, energy drinks, and fruit juices are loaded with added sugars, which can contribute to weight gain and health issues. Water is the best way to stay hydrated and flush out toxins.
Be Mindful of Portion Sizes
Pay attention to portion sizes and listen to your body's hunger cues. Stop eating when you feel full, even when eating out at restaurants where portions tend to be larger. Avoid using food to cope with boredom, sadness, or upset emotions.
Get Active
Incorporate regular physical activity into your routine. Exercise not only helps with weight management but also improves overall health and can boost your mood and self-esteem. Find an activity you enjoy, whether it's a sport, dancing, or walking to school.
Remember, it's important to consult with a healthcare professional or a registered dietitian before making significant dietary changes to ensure your individual needs are met.
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Exercise and physical activity
It is recommended that teenagers get at least an hour of physical activity every day. This can include a variety of activities such as walking to school, signing up for a fitness class, finding a sport you enjoy, or even just dancing in your bedroom. Being active doesn't have to mean gruelling workouts at the gym; find an activity that you enjoy and make it a part of your daily routine.
In addition to daily physical activity, it is important to incorporate muscle-strengthening exercises into your routine. Yoga, lifting weights, and bodyweight exercises like squats, deadlifts, and pull-ups are great options for building strength and improving overall fitness. Aim to include muscle-strengthening activities at least two times per week.
If you are specifically looking to lose weight, a combination of diet and exercise is the best approach. To lose weight, you need to burn more calories than you consume. This can be achieved by increasing your physical activity and making healthy dietary choices. Choose a balanced diet that is low in sugar, fat, sodium, and refined grains, and focus on nutrient-dense, low-calorie options like fruits and vegetables.
It is important to note that everyone's needs and preferences are unique, and you may want to consult a healthcare professional or registered dietitian to develop a personalised plan that takes into account your specific goals and health status. They can help you determine the right amount and type of exercise and physical activity for your needs, ensuring that you stay on a safe and healthy path to achieving your goals.
Remember, the key to success is finding an exercise routine and diet that you can stick with in the long term. Start slowly if needed, and gradually increase the intensity and duration of your workouts as you build strength and endurance. Consistency is more important than intensity when it comes to long-term health and fitness.
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Understanding body image
Body image is a multifaceted concept that involves how you think, perceive, imagine, and feel about your body. It is influenced by both internal and external factors, and it can be positive or negative. A positive body image is linked to higher self-esteem, self-acceptance, and healthy lifestyle behaviours, including a balanced approach to food and physical activity. On the other hand, a negative body image can lead to dieting, over-exercising, and disordered eating behaviours, increasing the risk of developing an eating disorder.
Social media plays a significant role in shaping young people's perceptions of ideal body image. The constant exposure to unrealistic beauty standards and idealised images on social media platforms can lead to a sense of dissatisfaction with one's own body. This, in turn, may result in a negative body image and contribute to the risk-taking behaviours and mental health issues associated with body dissatisfaction. Therefore, it is essential to be mindful of the impact of social media and to hold these platforms accountable for promoting diverse and inclusive representations of body image.
Family and peers also influence an individual's body image. Comments, criticisms, or discussions about weight, appearance, and dieting within a family can impact a young person's perception of their body. Similarly, peers can reinforce ideals of body image and exert pressure to conform to certain standards to gain acceptance. As such, it is important to be mindful of these influences and to foster an environment that promotes positive body image and self-acceptance.
To develop a healthier understanding of body image, it is crucial to focus on nourishment and how different foods benefit the body. Practising food neutrality, where foods are viewed as different types of fuel rather than being labelled as 'good' or 'bad', can help cultivate a more positive relationship with food. Additionally, engaging in activities like yoga, meditation, and mindfulness can enhance body awareness and appreciation. Taking care of one's body by eating healthy, balanced meals, getting adequate sleep, and participating in physical activities can also contribute to a more positive body image.
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Getting enough sleep
Sleep is essential for maintaining a healthy body weight. Studies show that adults who don't get enough sleep weigh more than those who get the recommended seven to eight hours per night. However, teens need even more sleep than adults to function at an optimal level. Experts recommend that teens get 9–10 hours of sleep every day.
- Maintain a regular sleep schedule: Try to go to sleep and wake up at the same time every day, even on weekends. If you like to sleep in on weekends, try to wake up within 2 hours of your weekday wake-up time. For example, if you wake up at 7 AM during the week, your weekend wake-up time should be no later than 9 AM.
- Create a relaxing bedtime routine: Choose a relaxing activity to help you wind down before bed. This could include having a bath, drinking a hot cup of milk, meditating, practising mindfulness, or doing gentle yoga.
- Avoid screens before bed: The light from screens can interfere with your sleep. Avoid using devices with lighted screens, such as cell phones, electronic games, and computers, at least one hour before bedtime. Instead of using screens, you can try reading a book or magazine before bed.
- Limit caffeine intake: Caffeine can disrupt your sleep, so it's best to cut back on caffeine, especially in the afternoon and evenings. This includes drinks like sodas, energy drinks, coffee, and tea.
- Exercise regularly: Regular exercise can help improve your sleep quality. However, avoid strenuous exercise right before bedtime, as it may make it harder to fall asleep.
- Make your bedroom sleep-friendly: Keep your bedroom dark and avoid distractions like television or using your smartphone before bed.
- Manage your schedule: Assess your weekly schedule and see if you are overcommitted. If necessary, trim some activities to free up time for rest and sleep.
- Nap smartly: If you're feeling tired during the day, a short nap of 30 to 45 minutes can help recharge you. However, avoid napping too close to bedtime, as it may make it harder to fall asleep at night.
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Healthy snacks and treats
When it comes to healthy snacks and treats, it's important to focus on whole, unprocessed foods that provide essential nutrients and support overall health. Here are some ideas for nutritious snacks that can help you stay on track with your diet:
Fruits and Vegetables
Fruits and vegetables are packed with vitamins, minerals, and fiber, making them an essential part of a healthy diet. Aim for a variety of colourful options to get the full range of nutrients. Apples, bananas, berries, oranges, grapefruits, and tomatoes are excellent choices.
Protein-Rich Foods
Protein-rich foods, such as lean meat, poultry, seafood, eggs, beans, soy products, nuts, and seeds, provide essential amino acids and help you feel satisfied and full. A hard-boiled egg seasoned with black pepper or sea salt is a quick and easy snack option. You can also pair fruits with nuts or yogurt for a satisfying combination.
Dairy Products
Dairy products like milk, yogurt, and cheese can provide important nutrients like calcium, vitamin D, and protein. Opt for low-fat or fat-free options, or choose plant-based alternatives fortified with added nutrients.
Healthy Fats
Include healthy fats in your diet, such as nuts, seeds, avocados, and olive oil. These provide essential fatty acids and support overall health. Avocado toast or crackers with avocado are simple and nutritious snack choices.
Whole Grains
Choose whole grains like whole-wheat bread, brown rice, and oatmeal. These provide fiber, which aids in digestion and helps you feel full. You can pair whole-grain crackers with canned fish, such as salmon or tuna, for a filling and nutritious snack.
In addition to these suggestions, here are some specific snack ideas:
- Trail mix made with dried fruit and nuts
- Turkey roll-ups with vegetables and cheese
- Greek yogurt with chopped walnuts and honey, or mixed with red wine vinegar, olive oil, garlic, and oregano as a dip for vegetables
- Baked potato chips seasoned with olive oil and spices
- Smoothies made with fruit, vegetables, and a protein source like Greek yogurt or silken tofu
- Hummus with crudités or crackers
- Dark chocolate-drizzled popcorn
- Chocolate peanut butter banana bark
- Whole-grain crackers with tuna or salmon
- Edamame (steamed unripened soybeans)
Remember, it's important to listen to your body and eat when you're hungry. These snack options can help you make healthier choices while still enjoying delicious treats.
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Frequently asked questions
Here are some tips for healthy eating:
- Eat at least 5 servings of fruits and vegetables every day.
- Include a variety of protein in your diet, such as lean meat, poultry, seafood, eggs, beans, soy products, and nuts.
- Choose whole grains, such as whole-wheat bread, brown rice, and oatmeal.
- Don't skip meals, including breakfast.
- Pay attention to portion sizes.
- Prepare most meals at home.
- Cut back on sugary drinks, fried foods, sweets, and junk food.
- Choose healthier dietary fats, such as oils made from nuts, seeds, olives, or avocados.
- Get enough sleep.
It is recommended that you engage in regular physical activity and exercise to support normal growth and development. Aim to be active every day by walking to school, signing up for a fitness class, finding a sport you enjoy, or even just dancing in your bedroom.
Warning signs of an unhealthy diet include:
- Constantly feeling bad about your body, worrying about your weight, or feeling guilty when you eat.
- Skipping meals or using weight loss pills, laxatives, or 'crash' diets.
- Cutting out entire food groups or not getting enough nutrients.
- Relying on processed convenience foods or eating out frequently.
If you are concerned about your weight or diet, it is important to talk to a trusted adult or a healthcare professional, such as a doctor or a registered dietitian. They can provide you with guidance and support. You can also refer to reputable sources, such as the British Dietetic Association (BDA) or Canada's Food Guide to Healthy Eating, for information on healthy eating and nutrition recommendations.
