How do I eat healthy in high school during the school year?
I’m a teenager and I want to focus on eating healthy this school year. When I look on the internet, I found back to school recipes and ideas, but I don’t think they are tailored to the needs of a teenaged girl (ya know, iron, potassium, and all that stuff.) And my taste is a little more sophisticated than a little kids. But I still want good, healthy food this year. Anyone have websites/recipes that they recommend?
Thanks!
June 27th, 2010 at 5:21 pm
Peace be upon you, my friend:
First of all, I am a fifteen-year-old girl. I am at a normal weight, and I am really attentive to what I put inside my mouth. So, I will tell you how to eat healthy because I know that eating healthy is very important to prevent any diseases, such as heart diseases, brain diseases, and so on.
1. Eat breakfast
2. Never try fad diets: they won’t support your brain or your body, you will only temporarily lose weight, and will, very, very soon, gain more than your original weight!
3. Eat plenty of fruits and vegetables daily. Eat a variety because all types are good
4. Make sure you eat whole grains, like whole-wheat bread instead of white bread, oatmeal, and brown rice rather than white rice. Bran is also very filling, so you can put 1 teaspoon of bran on top of your yogurt
5. You should limit your intake of sugar as well as of processed foods, lke: fried foods, pop, sugar cereals, and french fries
6. You should make sure you get plenty of servings from each food group. This is what I do (and do not worry, I do not gain weight because this is considered a very good healthy, balanced diet) You need to get some protein which is found in meat, chicken, fish, eggs, beans, or soy products
7. You need to get about 2 servings of dairy per say such as: cottage cheese, yogurt, or milk
8. Do not cut on the fats, you should eat some healthy fats each day, such as: olive oil, canola oil, nuts, and fish)
9. Fish is really, really healthy. You can eat about 2 fish a day. It will definitely improve your memory, your mental abilities, and a lot more. You should be eating about 2 meals of fish each week. If not, you can try “Omega-3 pills”: they are for general health and well-being. I take one twice a day during meals to reduce cholesterol and to make me more attentive, and more fresh!
10. Spread out your calories
11. You need to drink LOTS of water
12. You should eat salad, because it consists of vitamins as well as minerals, which are rich in nutrients and so beneficial for your health and well-being. I make a simple salad that consists of only cucumber and tomatoes. Sometimes, I add some carrots and lettuce to it
13. You can get your favorite treat every now and then. Make sure you do not deprive or starve your self. I promise it would lead to binge-eating (Don’t remind me of the regretful feeling I have after binge-eating. It is a feeling that sucks!)
14. You should exercise 3-4 times a week. I personally do some home exercises. For example, I do the squats 15 times, I jump the rope for 10 minutes, I do some crunches for my abs, and so on.
15. If you do so, then you are going to stay healthy and fit
So, let me give you a simple example of what I eat:
Breakfast:
2 boiled eggs
1 whole-wheat toast with cottage cheese
1-3 cucumbers
Milk with cappuccino, OR tea with milk, OR skimmed milk with oatmeal (I use skimmed milk)
* I can use lite yogurt instead of skimmed milk
After 1-2 hours from breakfast, I treat myself with 1-2 pieces of different fruits, like a banana and an apple, an apple and a peach, 15 pieces of grapes and a peach, or with an apple, etc.
Lunch:
Grilled beef or chicken with green salad
A slice of whole-wheat toast
Dinner:
1 yogurt (lite)
1 piece of whole-wheat toast with cottage cheese
1 boiled egg
What do you think?
P.S. You do not have to follow this balanced diet, I am actually trying to lose a bit of weight 🙂