Eating lifestyle9/25/2023 If you market these changes as something that's fun for the kids and for yourself, you're far more likely to create healthy habits that will last for life.Įve Glazier, M.D., MBA, is an internist and assistant professor of medicine at UCLA Health. Pick out a local race to train for and set an in-family competition with personal goals and rewards. There's no better way than to lead by example. Cooking together - scouting recipes, shopping, preparing the food and eating as a family - can go a long way to cementing the new eating behavior.Įxercise makes a big difference, not just to teens but for adults as well. That way, they'll be less likely to feel deprived and sneak-eat. Instead of being forbidden, let the fried foods your kids love become special-event treats. The goal is moderation, and your best chance at success is to get creative. Make sure that serving portions are a reasonable size.Serve lean meats, poultry, fish, beans and legumes for protein.Clear out the processed foods and the fatty, salty snacks.Stock the fridge with plenty of vegetables, fruits and whole-grain products.The takeaway? You can guide your children to a more healthful adulthood by helping them establish good eating habits while they are in their teens. Researchers found that by eating well at age 15, young people developed the habit of good nutrition, and it carried on into their 20s and beyond. The study, conducted by researchers at the University of Minnesota, followed the eating habits of 2,500 adolescents from the time they were 15 until they turned 25. Here's the gist: Young people who ate fruits, vegetables, lean proteins and whole grains, and who steered clear of sugar, red meat and processed foods, gained significantly less weight as they entered young adulthood. It arms you with the information you need to right the nutritional course while encouraging your teens in a positive way. That's double what it was 20 years ago.īeing overweight has put young people at increased risk of all kinds of health problems and led to a sharp increase in the diagnosis of conditions such as diabetes, high blood pressure, elevated blood cholesterol, fatty liver, and even asthma and sleep disorders.īut before you confront your kids with a list of "don'ts," which teens are naturally primed to resist, be aware that the newest study on youth nutrition has some great news. Today, more than 17 percent of kids ages 2 to 17 qualify as obese. Poor eating habits have caused a spike in childhood obesity in the last few decades. What your kids eat now will shape their health for years - and maybe decades - to come. Are they doomed to obesity and ill health?ĭear Reader: We wish we could reassure you and say it'll all be OK, but studies have long been clear on the matter. Choose canned varieties of fruit packed in water or in its own juice.Dear Doctor: My teenagers refuse to eat vegetables unless they're fried. Be aware that dried and canned fruit may contain added sugars or syrups. When fresh fruit is not in season, try a frozen, canned, or dried variety. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. Fruitįresh, frozen, or canned fruits are great choices. You can also download My Food Diary to help track your meals. USDA’s MyPlate Plan can help you identify what and how much to eat from the different food groups while staying within your recommended calorie allowance. Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients.Īccording to the Dietary Guidelines for Americans 2020–2025, a healthy eating plan: Dark, leafy greens, oranges, and tomatoes-even fresh herbs-are loaded with vitamins, fiber, and minerals. Add an array of colors to your plate and think of it as eating the rainbow. An eating plan that helps promote health and manage your weight includes a variety of healthy foods.
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