Diets for Teenagers

Today’s youngsters, especially teenagers are ignorant about long-term benefits of a healthy diet. Fast foods are very popular among teenagers and often a routine diet for them. But these ‘junk’ foods will affect overall health and aggravate nutrient deficiency. Making healthy food choices is the key to have a well-built physique and this habit of having a nutritious diet needs to be inculcated in teenagers for better health.

Diets for Teenagers

Following are the foods that cover the nutritional requirements of a teen body.

High Fiber Foods
Diet for teenagers must include foods high in fiber. These foods have a high nutrition value and are low in fats. Most importantly, high fiber diet promotes overall health as it is loaded with essential vitamins and minerals. Wondering which foods come under the list of foods high in fiber? Good diet includes foods such as vegetables (Brussels sprouts, carrot, boiled broccoli), fruits (raisins, bananas and apple) and whole wheat bread. Moreover vegetables like tomatoes are rich in antioxidants and provide anti-aging effects.

Dairy Products
Teenagers without fail should drink at least a glass of milk everyday. In fact, milk is regarded as a complete food and an elixir for good health. So as a parent you should ensure that your child takes a glass of milk everyday in the morning and evening. Milk is rich in nutrients like vitamins, proteins and minerals. Most importantly, it is high in calcium and as we all know adequate intake of calcium is crucial to build strong bones. Teenagers taking a glass of milk daily will definitely have good bones that will remain healthy for years to come. For optimal health of teeth and bones, having milk in sufficient amounts is necessary. Milk is rich in vitamin A and vitamin B12 that are essential to maintain normal eyesight. Diet for teenagers is incomplete without including other dairy products.

High Protein Foods
Intake of proteins is recommended for proper muscle growth. Our muscles are primarily made up of proteins. Thus, protein rich foods are a tool for proper growth and maintenance of muscles. Well cooked fish, lean meat (skinless chicken) as well as boiled eggs are a great way to fulfill the protein requirements of our body. Besides being high in proteins, they are also low in unhealthy fats and hence are a key component of weight loss diets for teenagers.

Say No To Fast Foods
Teenagers love fast foods but as parents you need to make them aware of the fact that consumption of these ‘junk’ foods will not provide any nutrition to the body. Fast foods have a high calorie content, so eating them on a regular basis, can lead to excess weight gain. Now being overweight predisposes a person to obesity. Thus, one can say that obesity and fast food are related. Teenagers who are obese are indirectly put on the path that leads to various health problems. Eating a burger or fried chips, once in a while is OK but surely cannot be a part of diet for teenagers.

Tips for Healthy Eating
Teen years is a very important period of life and is typically marked by rapid physical growth. Giving healthy food a miss during this period can cause a lifetime of regret. To keep away health from declining and to ensure a good start to adulthood, parents need to inculcate the following eating habits among their children.- See to it that your child does not leave the home without having a healthy breakfast. This is because breakfast is the most important meal and should be nutritious enough to keep your child active and energetic throughout the day.

– It is observed that teenagers have developed a fetish for fizzy drinks. Although adequate fluid intake is essential, it should not come from carbonated drinks. Fresh vegetable or fruit juices or simply water are some of the options to keep the body well hydrated.
– Having meals in haste is one habit often noticed among teenagers. Instead of gobbling, giving utmost priority to chewing the food properly is very important and plays a critical role in digestion.
– The habit of chatting or watching the idiot box (TV) during meals is not a proper way of eating food. This way, one unknowingly tends to eat in excess, which eventually leads to weight gain. Therefore, one should wholly focus on the act of eating and the enjoy the taste of every morsel food to the fullest.
– Teens often feel like having a snack in between meals. As a parent, it is your responsibility that they do not indulge in processed foods but go for healthy snacks like almonds, protein shakes and slices of fresh apples and pear.

Although, these foods form an integral part of healthy diet, they should be eaten in moderation. Overeating and lack of physical activity are the main factors that has led to widespread occurrence of obesity among teenagers. So, whether you have a teenage daughter or a boy, make sure that he/she follows an exercise regime and good eating habits.

13 Wonderful Health Benefits of Bone Broth

Continuing the above thought, maybe this is the reason we don’t “drink” a soup, we always “eat” it. We consume it with a spoon just like we eat other solid foods. We don’t sip it from a bowl or glass as we drink liquids. So, according to etiquette experts, we “eat” bone broth, the delicious superfood. As mentioned earlier, bone broth is made from animal bones such as fish heads, fish carcasses, parts of lamb, pig, turkey, chicken, venison, or any other animal. You can add vegetables and herbs to increase its nutritional value. Roasted bones can improve the flavor of the broth. Although they say that “too many cooks spoil the broth”, nothing in fact can spoil the broth. It is easy to prepare and is always tasty.

The bones and other ingredients are placed in water and are simmered for a very long time or even for a couple of days. The longer the cooking time, the more nutritious is the broth. The long cooking time ensures removal of all nutrients from the bones. It promotes extraction of flavor too.

Health Benefits

Supplies Nutrients
Bone broth is rich in protein and various minerals like calcium, potassium, magnesium, iron, phosphorus, etc. It also contains various B vitamins. Thus, it is a good source of powerful nutrients that are essential for the metabolic processes that take place in the body. Many of these health-boosting nutrients are absent in ready-to-cook food.

Keeps You Fit
Most doctors ask their patients to consume bone broth as it helps enhance the function of the bodily systems. It can be a soothing, satiating, and an energy-boosting drink during illness. As it boosts the immune system, it promotes fast recovery.
Ensures Healthy Joints
The stock is packed with glycosaminoglycans (GAGs) like glucosamine and chondroitin, which help strengthen bones, ligaments, tendons, and cartilage, and can keep your joints healthy. It is very high in the amino acids proline and glycine that are essential for healthy connective tissue. Those suffering from osteoarthritis often take chondroitin sulfate supplements as they help slow the breakdown of cartilage in the joint. Natural foods are always healthier than dietary supplements. Glycine, proline, and arginine all help reduce inflammation and joint pain.
Replenishes Nutrients in Women
Pregnant women and breastfeeding moms should especially eat broth every day, as their bodies are likely to be depleted of important minerals. It helps build blood too. Glycine promotes the synthesis of hemoglobin, bile salts, and various other chemicals in the body.
Maintains Digestive Health
Gelatin, derived from the collagen in bones, promotes easy digestion of broth. It helps restore the health of the small intestine. Broth increases the strength of the digestive juices. It encourages protein metabolism too. The body can digest and use protein efficiently. So people with food sensitivities, food intolerance, and gastrointestinal disorders should incorporate broth in their diets. The amino acid glycine from the food also supports digestion and secretion of gastric juices.
Improves Brain Function
Vitamins and minerals from this superfood help build blood, improve the quality of blood, and also improve the blood flow. This eventually results in improved brain function. The wonderful amino acid glycine plays an important role in the functioning of the central nervous system. It regulates your mood, improves memory, and ensures mental alertness. It has a calming effect on the brain, which ensures sound sleep. The amino acid proline releases the plaque (cholesterol) attached to the blood vessel walls. Thus, it reduces the chances of having blockages in the heart and blood vessels, and promotes easy blood flow.
Slows Down the Process of Aging
Aging results in decreased production of collagen―the main constituent of hair, skin, and nails. The nutrients from broth can improve the quality of your hair, skin, and nails significantly. Proline reduces cellulite and makes your skin soft and smooth. For wrinkle-free skin and strong hair, you should consume it regularly.
Boosts the Immune System
It helps overcome food intolerance and allergies. It helps cure leaky gut as the gelatin in the broth fills the cracks and holes in the gut lining. This eventually helps prevent autoimmune diseases. The amino acid arginine enhances the function of the immune system and promotes wound healing. It helps regenerate damaged liver cells too.
Enhances the Function of Kidneys and Adrenal Glands
According to Chinese medicine, this nutrient-dense food helps enhance the function of kidneys and adrenal glands. The hormones released by these glands help maintain our health (physical and mental) in several ways. As you know, kidneys help get rid of the toxins that accumulate in our bodies. The amino acid glycine supports the detoxification process that takes place in your body.
Remineralizes Teeth
Being rich in calcium, broth strengthens your teeth and prevents tooth decay. It even remineralizes teeth.
Strengthens Bones
Minerals like calcium and magnesium promote healthy bone formation. They play an important role in the healing of broken bones and can make your bones strong.
Encourages Production of Important Elements
Arginine promotes production of sperms and growth hormone.
Strengthens Muscles
Glutamine improves metabolism and promotes muscle building, while glycine prevents breakdown of muscle issues.
You may refrigerate and use the broth for up to a week. You can use it to flavor soups and risotto, or you can use it as a cooking liquid for grains. It can be used to make gravy or sauce too. As a tasty treat and health-promoting superfood, bone broth is hard to beat.