Is this a healthy diet for a teenager?!
Question: Is this a healthy diet for a teenager?
For breakfast I had Rice Krispies, yoghurt and a glass of orange juice. Then for a snack I had an apple. At lunch time I had a chicken tikka salad wrap with a low fat youghurt and a carton of orange juice.
I have not had my dinner yet but I am having pork chops with potatoes, carrots, cauliflower and brocolli. For dessert I will probably have a banana.
I haven't done much exercise today I might go and do pilates later on today.
Is there anything I could change?
Should I add or takeaway anything?
Answers:
Well you're diet lacks in some essential nutrient's/ foodgroups (consumeing enough calorie's/ fat/ protiens and other nutrient's/ foodgroups are essential at you're age for growth/ development)
You're lacking in; calcium/ dairy, wholegrains ad healthy fats, try this ideal ..
Breakfast:
- Cup (30g) wholegrain cereal (such as; Wholegrain Rice Krispie Cereal, Cherrio's- any flavour, Mini Wheats, Total, All Bran, Fiber One, Kashi Go Lean, Chex, etc)
- Cup (250mL) 1% milk
- Serving of fruit (~1/2 Cup canned fruit- applesauce, 3/4 cup grapes/ berries/ melon/ cherries, 1/4 cup dried fruit, cup of fruit juice or medium fresh fruit- banana/ apple/ orange/ etc)
Snack:
- Apple with 2TBSP natural peanut butter
(Or 1/4 cup dried fruit with 1/4 cup nuts/ seeds and 1/2 cup pretzels or wholegrain cereal)
Lunch:
- Chicken tikka salad wrap (3-4 slices deli sliced chicken breast or 3oz chicken breast with 1/4 cup diced pineapple, 2TBSP light terryaki sauce, salt/ pepper/ herbs/ spices, you're choice of sliced vegetables; peppers/ onion/ etc with you're choice of 2TBSP light feta- goat cheese, 2TBSP shredded cheese, slice of light unprocessed cheese or 2TBSP lowfat ricotta) on wholewheat wrap/ pita/ bun or english muffin.
- Small carton of lowfat plain natural (or greek) yoghurt ~ 1/2 - 3/4 cup
- Medium fresh fruit (apple) or 1/2 cup applesauce- canned fruit (fruit cup)
Dinner:
- 4-5oz Chicken breast, turkey breast, skinless chicken theighs, chicken solvaki- pork solvaki- beef kabob, beef tenderlion, steak lion, prawns, lean pork chop, ham steak, salmon, tuna steak, scallops, shrimp, trout, etc
- 3/4 Cup brown or long grain rice/ couscous/ quinoa or wholewheat pasta
- 3/4 Cup cooked- steamed vegetables in 2TSP olive oil (carrot's/ broccoli/ califlower)
Dessert:
- 1/2- 3/4 Cup lowfat plain greek- natural yoghurt or 1/2 cup 1% cottage cheese with 2TSP cinnamain or honey and a chopped banana or 3/4 cup berries or 1/4 cup dried fruit.
Good for you for wanting to be healthier! Everything looks good, except I would take out the Rice Krispies since they tend to be sugary and replace them with a healthier cereal like Kashi Go Lean. Also, I would try yogurt with NO fat like Chobani Greek yogurt, which is supposedly better for you than regular yogurt. Finally, it's definitely a good idea to work exercise into your day. Pilates would be great, but even cranking out some pushups or going on a short walk will benefit your health. Keep up the good work!
Best of luck!
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well, fisrt of all, exercise it is very important, at least go for a walk for about an hour, do you have a pet? it could really make walks much more fun, just do sports. Oh and well cut off the pork, it has a lot of fat in it, and also the banana, instead of a banana eat an apple for example, the banana is the most calories fruit that i know of. Chicken is good, but don't add any sauce or anything, cut down the sauces and oil and so on. Fish is also really good for you, but if you don't like fish, i would reccomend just eating more salad. You can eat rice and patatoes as lon as they are not fried, anything that is fried is bad for you. But you should never starve, ever. Oh and don't drink fizzy drinks, and no bread, thats the best advice i can give you, You can have some chocolate but Dark ones with over 60% coco , some people h8 it others love it. Hope i helped ;)
It sounds like a well balanced 3 meal day for you! Eat normal and fill your stomach every meal, but only until you are satisfied. If you find that all throughout the day you feel hungry and unsatisfied, carry around healthy snacks and munch throughout the day! Avoid white based products, carbs, sweets and none grain wheat's. Add a little exercise a day and you'll be good! but everything all depends on how much you already weigh, height and body type. if you're looking for a mass amount of weight loss, then you might have to get on a specific diet and exercise plan. if you're just looking to stay healthy and tone up, what you're doing is great!
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