Diet and Exercise

The rate of growth during adolescence is one of the most dramatic changes your body will go through and your body needs increased energy. You are on your own more and school and other activities make it harder for you to eat regularly or well. Good nutrition is essential during this time. Try to enlist the help of your entire family with these good habits:

Good Habits

  • Eat breakfast. Have regular eating habits as much as possible.
  • Don't skip meals.Limit fat intake by keeping the household supply of junk food to a minimum.
  • Limit fast food meals. It isn't realistic to think you can eliminate junk food entirely, but the majority of fat intake should come from healthier foods like cheese or yogurt, not from chips, candy or cookies.
  • Balance your food choices. Remember those food groups you learned in grade school. Eat from all of them.
  • Keep low fat, healthy foods on hand for snacking such as fruit, raw vegetables, whole grain crackers and yogurt. Junk food is okay sometimes, but try to snack smart.
  • Drink milk, juice and water over soda. Drink water over sports drinks.
  • Eat when you are hungry, not because you are bored.
  • Be aware of the media pressures that stress being thin. Teens often want to experiment with dieting. Many diets can be hazardous to the health of teenagers. Instead of supporting fad diets, encourage increased exercise as a method of burning calories. Make physical activity fun by working out or exercising with a group of friends or in organized activities at school. Work up a sweat with 20 minutes of vigorous exercise each day.

During adolescence you need zinc for the development of your reproductive organs, for normal growth and for healthy skin. Animal protein (meat, milk, eggs), beans, wheat germ and nuts are all good sources of zinc.

Iron in your diet is necessary for muscle development and for girls to replace what is lost through menstruation. Iron can also be lost through sweating with vigorous exercise. Red meat, green vegetables, dried fruit, peanut butter, and iron fortified cereals are all good sources of iron. Foods containing vitamin C (citrus fruits, green vegetables) are helpful to improve your body's absorption of iron.

Calcium is necessary for bone growth. The bone development during adolescence will be important to you throughout your life. Dairy products (milk, yogurt, cheese, non-fat or low fat frozen yogurt or ice cream) are the best sources of dietary calcium.

A balanced diet can provide these minerals as well as the vitamins needed for your teenage body tissues to grow and for proper functioning of your central nervous system.

Always choose non-fat or low fat options. For example, choose non-fat or 1% milk instead of 2% or whole. Choose lean meat over fatty meat. Avoid fried foods. Eat breads and cereals that are not processed with a lot of fat.

Avoid fad diets. Instead choose a variety of foods from the major food groups and try to keep your fat intake low.

Organized sports and team sports are not for everyone, but everyone should incorporate activity into their daily routine. So, for some, it may be basketball or soccer, and for others it may be golf, biking, or hiking.

Be willing to challenge your parents if proper eating habits and activity are not a priority in their eyes for you. Why not for them, as well?!