Is this a healthy diet for a teenager?!
Question: Is this a healthy diet for a teenager?
For breakfast I had Rice Krispies and yoghurt with a glass of squash. Then I had an apple for a snack. For lunch I had a chicken salad wrap with a low fat yoghurt and a carton of orange juice and for dinner I had sausage casserole with a glass of squash and for pudding I had a banana.
I am not sure if I should have yoghurt twice a day. What do you think?
Is there anything I could improve on?
And what exercise should I do to burn it off?
Please note: I have physical education on a Monday and a Tuesday and on Monday night I have a dance class.
Xx
Answers:
You're diet lacks some essential nutrient's/ foodgroups such as calcium/ dairy, wholegrains and hearty fats, try this ideal:
Breakfast:
- Cup (30g) of wholegrain cereal (eg: Wholegrain Rice Krispie Cereal/ Cherrios/ Mini Wheats/ Kashi/ Wheetabix/ etc)
- Cup of 1-2% milk
- Serving of fruit (~1/4 cup dried fruit, 3/4 cup berries/ grapes/ cherries or diced melon, 1/2 cup canned fruit or applesauce, cup of fruit juice or medium fresh fruit; banana/ apple/ orange/ etc)
Snack:
- Apple with 2TBSP natural peanut butter
(Or 1/4cup dried fruit with 1/4 cup nuts/ seeds and 1/2 cup pretzels or wholegrain cereal)
Lunch:
- Chicken salad wrap (Wholewheat large wrap with 3-4oz chicken breast ~ 3-4 slices deli meat chicken with 2TBSP light creamy salad dressing or lowfat sour cream and 1/3 cup shredded cheese or lowfat feta/ goat's cheese with 2TBSP salsa and mixed diced vegetables; lettuce/ tomato/ onion/ peppers/ etc)
- 1/2 Cup lowfat yoghurt
- Cup of fruit juice~ orange juice or medium fresh fruit (eg: orange)
Dinner:
- 1 1/2Cup's wholewheat pasta with 3/4 cup tomato sauce and your'e choice of protein (turkey meatballs, meatless meatballs, sliced chicken breast, lean ground beef/ lean ground chicken- turkey/ ground soy crumbs, shrimp, scallops, prawns, chickpeas, lentils, beans, diced tofu, etc)
- Side salad with light dressing/ vinagrette
- Cup of 1-2% milk
Snack:
- Wholegrain granola bar with a banana (or cup of wholegrain cereal, 1/2 cup 1-2% milk and a banana)
replace the rice krispies with a whole grain cereal. you will feel fuller, they are better for you, and look for one with not a lot of sugar. and watch serving sizes! cereal bowls hold more than a serving of cereal! overall a very healthy diet good job!
seventeen magazine has lots of fun and effective workouts for teenagers. they have a new book full of them too.
You probably shouldnt be eatting 2 yogurts a day. but its not bad for you . And for the exercise, do moslty cardio (30 minutes or 600 calories) and then do crunches(5 sets of 35) and push-ups(4 sets of 15) i know thats alot of exercise but it will help(: i know this because ive done this and it helps! and also streching helps! and its good for dance.. streching burns calories.. not much but it still does!
hope it helps(:
Glass of squash? For pudding you had a banana? Good diet, just never heard of squash in a glass and didn't know dessert was referred to as pudding.
Tae Bo is pretty good exercise
Tried it in school
Hey! So Im on a kind of diet too. Not to lose weight though, but I lost weight but trying to lose fat. What worked for me is to not snack, at all. And if you have to snack, do what your doing and do it on fruit. Since your trying to lose weight you need to see how many calories are in what your eating, and if you are burning more calories than you are taking in, which is the key to losing weight. Maybe cut down on the yoghurt and the juice- has like a hundred + calories in it.
And do cardio, like running, for at least 30 mins, three times a week.
hope this helps :)