![]() About 8 to 10 hours each night is ideal for teenagers.Īvoid smoking and alcohol. You should also make sure you get plenty of sleep. Wholemeal bagel and lower-fat cream cheese.Fruit teacake, hot cross bun, malt loaf or fruit bread.Toast with lower-sugar, lower-salt peanut butter. ![]() Hummus with pitta bread, carrots sticks or celery sticks.Ideas for healthy snacksĪim for 3 snacks each day to boost your calorie intake. See Change4Life for more healthy meal ideas.įind out how many calories the average teenager needs. Lower-sugar cereal with milk is a good choice, or some toast. Or try pasta salad with chicken breast and tomatoes. Or how about eggs on toast with some grilled tomatoes or mushrooms?Ī jacket potato with baked beans or tuna on top makes a healthy lunch and contains both energy-rich carbohydrates and protein. Have whole milk until you increase your weight. Try porridge made with milk and sprinkle some chopped fruit or raisins on top. How to boost your caloriesĪim to eat 3 meals and 3 snacks each day to boost your energy intake in a healthy way. Find out how to increase your strength and flexibility. Strength training can also help to build strong muscles and bones. Try to cut down on the amount of saturated fat you eat – that's the fat found in foods such as sausages, salami, pies, hard cheese, cream, butter, cakes and biscuits.Ĭut down on sugary foods, such as chocolate, sweets, cakes, biscuits and fizzy drinks. We all need some fat in our diet, but it's important to keep an eye on the amount and type of fat we're eating. drink 6 to 8 cups or glasses of fluid each day.choose unsaturated oils and spreads, such as sunflower, rapeseed or olive, and eat them in small amounts.eat some beans, pulses, fish, eggs, meat and other proteins including 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.have some dairy or dairy alternatives, such as soya drinks.have at least 5 portions of fruit and vegetables a day.base your meals on potatoes, bread, rice, pasta or other starchy carbohydrates, choosing wholegrain versions where possible.Try not to go for chocolate, cakes, fizzy drinks and other foods high in fat or sugar.Įating these types of foods too often is likely to increase your body fat, rather than building strong bones and muscles. ![]() It's important that you gain weight in a healthy way. The good news is that, with a little help, you can gradually gain weight until you get to a weight that's healthy for your height and age. If your diet is unhealthy, you may also be missing out on vitamins and minerals you need to grow and develop. This means you could get colds or other infections easily. Why being a healthy weight mattersīeing underweight can cause you to have low energy and affect your immune system. Whatever the reason, if you're concerned about your weight or your diet, the best thing to do is tell someone you trust, such as a parent, your school nurse or GP. Or perhaps you have not been eating a healthy, balanced diet. Depression and anxiety, for example, can both make you lose weight. Maybe you're having mental or emotional problems that have affected your eating habits. Read more about unintentional weight loss and some of the medical conditions what can cause it. Gut problems such as coeliac disease, for example, can make people lose weight. There may be an underlying medical cause for your low weight that needs to be checked out. If you are underweight, a GP, practice nurse or school nurse can give you help and advice. You can check whether you're a healthy weight by using our BMI healthy weight calculator. Lots of boys do not reach their adult height and weight until they are over 18. You may have friends who are taller, heavier and more muscular than you. We all grow and develop at different rates. Are you worried about being underweight? Or perhaps your friends or parents have mentioned it?
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