Healthy Lifestyle Guidelines for Youth and Young Adults (part 2)

Lifestyle
  1. Healthy Nutrition

YOUTH

Healthy nutrition, an important part of a healthy lifestyle, is something that should be taught at a very young age. There are some main guidelines for teaching and helping your children and adolescent eat healthily every day. Discuss these following recommendations with your children and adolescent to set up a healthy eating plan for him/her:

  • Take 3 meals per day, with healthy food.
  • Decrease the use of salt, sugar, butter, and heavy gravies and increase fiber in the daily diet of our children and adolescent.
  • Drink pure water. Avoid using the drinks which are high in sugar. Limit your children and adolescent’s intake of fruit juice because they can have a lot of calories. Whole fruit is a better choice.
  • When cooking for them, try to broil or bake instead of fry.
  • Eat balanced meals.
  • Eat vegetables or fruit for a snack.
  • Eat more fish and chicken and less red meat.
  • Choose lean cuts when possible. 

Making Healthy Food Choices:

Consider these five food group categories with the nutritional intake of each group to select healthy foods for children age 2 and older:

  • Foods made from rice, oats, wheat, barley, cornmeal, or other cereal grain are grain products such as brown rice, whole wheat, and oatmeal.
  • Vary your vegetables. Select various vegetables, including red, orange, and dark green vegetables, starchy vegetables, and legumes (peas and beans).
  • The fruit group includes any fruit or 100% fruit juice. Fruits may be fresh, frozen, dried,or canned, and may be whole, pureed, or cut up.
  • Milk and foods made from milk are a part of this food group, especially low-fat or fat-free products, and those with high amount of calcium.
  • Go lean on protein. Choose lean meats, poultry, and low-fat food. Choose more nuts, seeds, peas, beans, and fish for your children and adolescent.
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