Eating Tips for Teenagers

Junk Food - Unhealthy Fuel for your Body

Many teenagers eat junk food every day. This might be sugar-sweetened drinks like fizzy drinks and high-kilojoule snacks like potato chips. However, your body cannot run properly on poor fuel.

Compared to home-cooked food, junk food (which includes fast food) is almost always:

1. higher in fat, particularly saturated fat
2. higher in salt
3. higher in sugar
4. lower in fibre
5. lower in nutrients, such as calcium and iron
6. served in larger portions, which means more kilo joules.

While a mid-life heart attack might seem too far away to be real, it may surprise you to know that you could have health problems already. A poor diet can cause weight gain, high blood pressure, constipation, fatigue and concentration problems, even when you are young.

Follow to improve Diet

Small changes can make a big impact. Try to:

1. Cut back on, sugary drinks like soft drinks and energy drinks. Sugar-free versions are okay to drink sometimes, but sugar free frizzy drinks are still acidic, which can have a negative effect on bone and dental health. Water is the healthiest drink and try adding a slice of lemon, lime or orange for flavour.

2. Keep a fruit bowl stocked at home for fast and low-kilo joule snacks.

3. Eat breakfast every day so you are less likely to snack on junk food at morning tea. A wholemeal or wholegrain breakfast cereal that is low in sugar served with low fat milk can provide plenty of vitamins, mineral and fibre. Other fast and healthy options include yoghurt or wholemeal toast.

4. Never skip lunch or dinner either.

5. Help with the cooking and think up new ways to create healthy meals. Make those old family recipes lower in fat by changing the cooking method : for example, grill, stir fry, bake, boil or microwave, instead of deep frying.

6. Reduce the size of your meals.

7. Do not add salt to your food.

8. Do not eat high fat foods every time you visit a fast food outlet with your friends. Many of the popular fast food chains now have healthier food choices on the menu.

9. Change your meeting place. Rather than meeting up with your friends at the local takeaway shop, suggest a food outlet that serves healthier foods, such as wholemeal rolls with vegetable fillings or sushi.

Change Eating Environment

Suggesting :

1. Lobby your school canteen for healthier food choices.
2. Ask your school canteen to include a range of low price healthy food choices.
3. Help with the grocery shopping and choose fewer processed foods.
4. Get involved in cooking at home.

Remember These Things

1. A teenager who eats fast food regularly is more likely to put on weight than a teenager who eats fast food only occasionally.
2. A diet consisting of healthy meals and snacks will boost your intake of nutrients such as calcium, which is required for strong bones.
3. Eating well does not mean you must be a health food freak. A good diet allows for your favourite junk foods occasionally.

Change the way you see Food

There are lots of myths about healthy food. Do not make food choices based on false beliefs. Suggestions include:

1. Compare the prices of junk foods against the price of healthier food options to see that HEALTHY does not have to mean EXPENSIVE.

2. Experiment with different foods and recipes. You will soon discover that a meal cooked with fresh ingredients always beats a limp burger or soggy chips.

3. Try different FAST options like whole-wheat breakfast cereal, muesli, wholemeal bread, wholegrain muffins, fruit, yoghurt or pasta.

4. Never think that your diet has to be ALL or NOTHING. Eating well does not mean you must be a health food freak. A good diet allows for treats occasionally.

Reference

1. 2007 Australian National Children's Nutrition and Physical Activity Survey-Key Findings, Department of Health and Ageing, Department of Agriculture and Fisheries, Australian Food and Grocery Council. Commonwealth of Australia, Canberra.
More information here.

2. Australian Dietary Guidelines, 2013, National Health and Medical Research Council, Australian Government.
More information here.

3. Fad Diets, Dietitians Association of Australia.
More information here.

4. Teenagers and eating out, Lauren Dorman, Super Kids Nutrition 2013.