How do I stay healthy?!
Question: I want to have a good healthy body, but I just don't know where to start. Please help me! I want to know things like what kinds of food to eat, and how to balance meals, also, any vitamins I should take, exersises...... idk, just anything about staying healthy. Thanks!
Answers: I want to have a good healthy body, but I just don't know where to start. Please help me! I want to know things like what kinds of food to eat, and how to balance meals, also, any vitamins I should take, exersises...... idk, just anything about staying healthy. Thanks!
Eat 5-10 servings of fruits and veggies per day. If you can, get as many colors as possible in there (orange sweet potatoes, yellow bell pepper, green beans, red apples, etc).
Eat whole grains. When your mom gets bread, pasta, etc., ask her to get one that says 100% whole grain or 100% whole wheat on the package. the "100%" part is important.
Cut soda and sweetened teas and start drinking water, plain unsweetened tea, and skim or 1% milk. The phosphoric acid in soda bonds to the spots on your bones meant for calcium, which makes your bones weaker. So, if you drink more milk and less soda you will have stronger bones than all your friends! Also, the extra sugar in soda & sweetened teas is unnecessary. After a couple weeks without having them, you won't even notice they're gone (and you may notice fewer cravings for other sweets).
Eat lean proteins like eggs, grilled or baked chicken, grilled steaks, fish, etc. Avoid fried foods like chicken nuggets, crispy chicken sandwiches, etc. Also, only get burgers with one serving of meat (you should never order a double burger).
Start taking a multivitamin with your breakfast or lunch. Don't take it by itself (that can lead to stomach irritation) and don't take it at night. Also, have it with plenty of water (a full glass). If the bottle says to take 2, only take one, because you are going to have an otherwise healthy diet and shouldn't need much supplementing.
On the days you're not playing tennis, take a jog for about 15-30 minutes on your school's track or around your neighborhood. Also, try to do 3 sets of 5-10 push ups, 3 sets of 25-50 crunches, 3 sets of 10 lunges (each leg), 3 sets of 10 squats, and some good stretching twice a week. Always take 1 day off per week from exercise. 2 days off is ok, too, but not 2 days in a row.
I think the most important thing is to eat according to the seasons and your body type. If it's winter don't go around eating ice cream and cold, raw salads. Eat warming and healthy foods like steamed vegetables, whole grains...the whole works. It's kind of hard to give you the details because everybody needs a different plan for their body type. I guess the most I can say is avoid general diets and stay away from junk food.
you need a blanced diet. which mean dont eat to much of the same types of food. if you play sport you need protein aka. meat fish eggs beans. where u are at school all day you are mostly try to eat more food with calcium in. try to have low fat buttr on your sandwitches. all you need is a balanced diet.
I'm 14 and I've been trying to lsoe 6-10lbs for the past 3 years! I've tried hoodia, and it doesn't help because it DOES make you feel like you're not hungry, but I still tend to eat because I WANTED to and THAT'S how I got this extra weight in the first place!
But anyway, I would say that you should right down how many calories you have per day.That's what I did. I know it seems like it's a waste of time, but trust me, it's not. Everytime I saw how many cals I ate (which was around 1200), I felt motivated because of how well I was eating! But then I decided "I'm not going to write this down because I know that I don't usually eat more than 1200 cals a day." So when I stopped, everything went wrong and I started to eat LOTS more food like 1900-2400 cals! So now matter what, keep writing down how many cals you have everytime you eat.
I would follow a high fiber low fat diet combined with lean meat and toxin-free fish.
This website might help you out which foods to eat:
http://www.gicare.com/pated/edtgs01.htm
An example of this diet could be:
- Breakfast: Raisin Bran or granola/muesli with youghurt with a glass of blueberry juice or orange juice or pomegranate juice
- Snack: Apple, pear, banana, or some nuts like pistachios, almonds, pecans, walnuts, etc
- Lunch: A sandwich with hummus (or any topping) and cheese with carrots (about 10) on the side and maybe some soup.
- Snack: Apple, pear, banana, nuts, healthy low fat low salt chips
- Dinner: Meat, fish or vegetarian alternative with 2 portions of veggies. For the veggies I suggest lentils and spinach or tomato or lettuce.
- Dessert: 2 scoops of ICE-CREAM with blueberries. It's important to reward yourself after a busy day. Try light ice-cream or low fat yoghurt ice cream, but the most important thing is to not exaggerate (2 scoops is enough).
As for exercises I would check out this website:
http://www.womenshealthmag.com/fitness
They also give great tips on how to eat healthy and what is healthy!
I would exercise at 5-7 hours a week. I personally exercise every day for an hour, and it gets my endorphins (chemicals in your body that make you happy) going, keeping me happy and energetic.
Try and keep a food journal so that you can track what you eat and not overeat. Keep your calorie intake at 1500 calories.
Good luck! If you have anymore serious questions just email me! :-)
Good for you wanting to start out a healthy life! Check with your dr., it's always good to start out with a checkup.
Tennis 3-4 times a week is great exercise. Make sure you drink plenty of water. You could also do some limited weights to strengthen your bones and muscles, don't overdo it.
For your diet, eat plenty of fruits and veggies, either raw or cooked, and whole grains like cereals and breads. At your age you're probably still growing so you need enough lean protein to help build muscles, that would be chicken, fish and lean red meat. You may need extra iron so you don't get anemic from your periods. That would be the red meat or also dark leafy green veggies like spinach. Also get plenty of calcium for strong bones and teeth from skim milk, lowfat cheese and yogurt. Some sweets and pizza once in a while are OK but take it easy. If you eat well you shouldn't need vitamins or supplements but ask your dr. just to be sure.
Also make sure to get enough sleep, that's the one thing many kids your age (mine too!) don't do. Your body is growing the fastest it ever will right now and you need your sleep, at least 8-9 hours an night. Also it's good to get outdoors sometimes, take a walk, ride a bike, whatever. It will help you sleep better and feel great.
Congratulations and good luck!