How healthy teenagers diet?

Underage obesity could not be change in a short time, it shoul be have a healthy diet habit. Here is some tips about how healthy teenagers diet.

1Three meals a day indispensable
teenagers at least three meals a day meal, which breakfast is still important, can supply morning energy,. However, many children do not have the appetite for breakfast in the morning, or they do not have time to eat breakfast, which makes the whole morning listlessly, the teacher taught completely into the head, greatly affect the study.

2Fruit and vegetable species diversity
Vegetables and fruit to provide different minerals and vitamins, is a child growth essential elements, dietitians recommended daily to have five copies, each with children’s fist size, select the different colors of vegetables and fruits.

3High-sugar high-fat to be limited
Carbohydrates and fatty foods, high calorie, should pay attention to weight without affecting the appetite. Soft drinks, candy, chocolate, potato chips, pastries and fried foods, avoid eating every day.

4Day to drink 6-8 glasses of water
Teenagers need six to eight glasses of water a day for body needs. Drinking plenty of water dilutes the appetite for things and improves the body’s metabolism



top 3 healthy food

Last week blog, I talked what kind of food we should let our children avoid. But what is healthy food or what kinds of food are good for children to control the weight.

The best staple food: Whole grains

Whole-grain foods have nutrients required for thekids. In Western countries, whole wheat flour is called the best staple food raw materials, many families to grilled whole wheat bread as the children’s staple food, Although the dietary habits of different countries, but nutrition is no national boundaries. We can make coarse grains and flour mixed staple food (such as hair cake), the same can give the children to bring rich nutrition.

The best fruit: kiwi

Kiwifruit is called nutrient gold, it is rich in vitamin c, according to the analysis, per gram of kiwi fruit pulp vitamin c content is 100 ~ 420 mg, called the fruit of the “vc king”, in addition, it contains Rich in protein, sugar, and calcium, and it contains dietary fiber and rich in antioxidants,
it also can be made into juice, or kiwi sauce, the effect is as good.

The best fast food: pizza

maybe you will shock for this. But compared with other snack foods, pizza mixes protein (cheese), sugar, and vegetables (tomato dices) and other nutrients, more suitable for control the weight. And it is very simple, as long as the oven baked a few minutes can . I think for growth children or adolescents, they will continue to ask you to give him a copy, but try to choose more vegetables.

Although we should care the obesity problem about adolescents, but teenagers continuous growth and development, so scientific choice of children’s food is very important. I believe if eat more healthy food, lose weight control not a big problem for them.


Healthy food recipe


One of the favorite home cooking is cabbage halogen, its low calories and good for children’s growth.  But outside the cabbage brine only a small problem, that is still quite oil. The general outside food, in order to meet the civilian food, the price is reasonable relationship, is bound to be impossible to use too good oil. Is the amount of oil, although the need for intake, but we want a good oil rather than refined oil. So in this blog, I will show you guys a recipe about cabbage halogen. It’s a simple version of the low-calorie cabbage halogen, very simple good to do, do not need to fry, do not need to fry, you can eat cabbage halogen feeling, but almost no extra calories, is to eat the original flavor of food


Preparation of materials:

1. Cabbage or Chinese cabbage (prepare the amount you want to eat)
2. Shelled shrimp or shrimp meat (shelled shrimp will be more fragrant, but the shrimp meat can add the way the protein)
3. Dried mushrooms or wet mushrooms (dry mushrooms will be more fragrant)

4. Coconut oil or olive oil

Cut the cabbage; do not cut too small

2. Mushroom slices, you can buy a good peeling or stripping is also ok, if you like can also join their own ginger, fungus, etc.

3. Prepare a cover can be covered, the right size of the pot, the first without heating, directly to about 10 ~ 15CC of the good oil into the bottom of the pot, and then thrown above the amount of sea salt

4. After the cut cabbage, mushrooms, shrimp or shrimp and other ingredients you like to put together

5. Cover the lid, then open a small fire, do not have to ignore it (remember here to open a small fire like Oh, do not open the fire)

6, depending on your food range, about 15 to 30 minutes, cooking is complete, because I like to eat soft rotten cabbage, so I boring relatively long, if you do not have to eat so soft, and then reduce their time.

This way, a simple delicious low-calorie cabbage halogen is complete.

You like it? Do it for your children. Avoid obesity form change diet.



Avoid 3 top“healthy food”

Some food in children even adults eyes are health. In fact, they contain more or less unhealthy factors. They hide the excess sugar, fat; unconsciously let a person eat a lot of calories. Look at the truth about these “healthy foods”! Through the in-depth understanding of the true colors of these diets, I believe you can know what to eat in the end, what should not eat.

1fruit yogurt


When reducing weight, with a variety of fruit and probiotic yogurt instead of dinner, it sounds good. These yogurt publicity usually use a lot of nutritional terms to wrap themselves, such as “organic” “probiotic” or “natural”, make you feel very healthy, eat a few boxes do not feel too much. IN fact, this yogurt contains a lot of sugar, and a variety of not really healthy flavoring agent. A box of 200 g fruit yogurt, heat up to 200 kcal or more. Nutrition experts recommend weight loss or no time to enjoy the feast when the natural food with contemporary meals, such as ordinary yogurt with fruit, or eggs, vegetables and a few slices of whole wheat bread, compared to fruit yogurt, the more nutritious , calories is also lower.

2fruit juice


Drink 100% freshly squeezed juice sounds very healthy, many people think it can be used as a substitute for fresh fruit. However, although freshly squeezed fruit juice also has a good taste of fruit and some vitamins, but the pulp of dietary fiber is lost, especially those fruit peel edible fruit. And a lot of freshly squeezed juice, in order to taste will add some sugar, so more unhealthy. Therefore, whether it is to drink fruit juice, or eat dried fruit, are not as good as eating fruit directly.If you choose a fruit juice drink, let alone, some juice drinks only about 10% of the pure fruit juice, some simply is the pigment, sugar or a mixture of sweeteners.

3Vitamin drink


Although it seems that these beverages are directly put together two healthy nutrients (vitamins and water), the vitamin drink as the main source of drinking water is not a good choice. First of all, vitamin drinks contained in the proportion of vitamins are not necessarily suitable for human needs; Second, the drink in order to drink, which joined the sugar is also considerable; Third, do not think vitamin water can replace fruits and vegetables, vegetables contain dietary fiber is vitamin water cannot be replaced.

Therefore, If children want to avoid obesity and maintain a healthy eating habits, say‘NO’ to variety of packaged drinks, including vitamin water and fruit juice drinks. Beware of these unhealthy foods in healthy coats

Importance of having breakfast

In this blog, I would like to share the opinion about the importance of having a nice and big breakfast. Mornings are often the most hectic time of a family throughout the day – washroom fights and often with parents packing lunch for their little ones and taking care of their children. Breakfast often does not come up as a priority compared to other tasks that have to be ticked off in the morning. You probably should have put having a big, proper breakfast on the very top of your list. Breakfast is very important to maintaining one’s health and the growth of teenagers is their puberties. Besides providing most of the nutrients we need throughout the day, it can also reduce the possible of being overweight or the chances of getting obesity for adolescents. A big breakfast allows one to feel full in the morning and potentially reducing the desire to snack throughout the day. As mentioned in the previous blog, one can easily go over the sugar level needed to maintain the daily operation of their bodies. The lower the desire to snack, the lower the possibility that one would go over the daily sugar limit intake. Therefore, remember to have breakfast – a big breakfast doesn’t mean much time has to be invested in preparing one – an apple, a cup of yogurt and cereal could easily make your breakfast big. Here is one of my favorite recipes:

1 c frozen unsweetened raspberries ¾ c chilled unsweetened almond or rice milk ¼ c frozen pitted unsweetened cherries or raspberries 1½ Tbsp honey 2 tsp finely grated fresh ginger 1 tsp ground flaxseed 2 tsp fresh lemon juice

COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses.05-best-smoothie-comp-2451235

Stop intake more sugar

Teenagers are often stressed about their schoolwork, relationships, friendships and relations with fellow family members. Stress eating might come up as a way to relieve their stress. Chocolates, cakes, donuts, candies… they are delicious but in the realm of stress eating, one tends to overeat and hence would easily go over the standard sugar intake level for teenagers. Going over the standard sugar intake level paves the way to obesity. While there are some arguments in relation to whether there is a single model in measuring the suitable level of sugar intake for children and teenagers, there is currently no significant data or research paper research released in relation to the adjustment of sugar level and we would definitely post an update when the system of calculation changes drastically. Over intake of sugar does not only lead to obesity, but also to various chronic diseases such as diabetes and heart disease. It is often difficult, especially for teenagers in their prime years, to consider the long-term effects of intaking excessive amount of sugar. When an opportunity of educational reform comes, more resources should be invested in raising awareness of diabetes, alternative methods to relieve stress as well as how to keep one motivated to maintain a healthy lifestyle.


Self –esteem, discrimination and obesity

Today we are going to explore how obesity leads to discrimination and affects children and adolescents’ self-esteem. Self-esteem is about how much you feel you are worth and how much you feel other people value you. It is especially important in the stage of puberty, when adolescents builds up their personalities. While there are cases where overweight adolescents are popular among their peers and have no issue in relation to their self-esteem, these cases are rare and it is more common that adolescents with obesity struggle with holding up their self-esteem. Research shows that obese teenagers are more likely to have low self-esteem than his peers who are not overweight. Low self-esteem, also known as lack of self-confidence, is a barrier for obese children or teenagers to have a normal social life. It is more difficult for them to make new friends. For instance, they could be the last one chosen when teams are selected in activities held in PE classes because their physique suggests that they would not be able to perform well in sports. In short, obese adolescents will be likely to suffer discrimination and low self-esteem more frequently than normal weight children.

Weight management tips for parents

Adolescents, especially during their puberty, will have an increase in appetite and may lead to overweight. Parents play an important role in helping their children to get out of their bad habits and develop better eating habits, guide them to the path of healthy eating. Here are some tips:

  1. Eat healthy: Fast food is convenient and cheap but don’t forget, it builds up fat fast. A regular hamburger meal from McDonalds would easily go over the calorie intake we need everyday. Please try to make healthy and nutritious good for your kids. If it is not possible to do so for all 3 meals – definitely cook breakfast as it is the first meal of the day and it is when our body most effectively absorb the nutrition we need. Do avoid sugary drinks which would hinder the process of weight loss – especially energy drinks that are supposed to be taken after exercise. The sugar level in these energy drinks is particularly high.
  2. Move! While we understand that playing video games and watching Netflix all day could be relaxing for both you and your children – do not forget to go out on a good day and do some exercise. Walking around the neighborhoods is recommended – it is easy and you can spend more time with your kids!
  3. Set small goals – take it easy! Slow and steady is the key to weight loss. Set more realistic goals such as losing 1-2 kg a week instead of encouraging your kids to lose 30 pounds a month! It can place a lot of unnecessary pressure on the teenager and that is not what we want. Set up award schemes so they are entitled to do something special once they hit their goal – encouragement is important in the long journey of weight loss.

Hang in there and you will eventually be able to shed those pounds! Good luck to you all!

what causes obesity?

Last week, I talked about how obesity could be caused by hidden physical diseases. Today, I will be talking about how obesity, especially obesity amongst children, could be caused by other factors. What causes obesity? Simple – if a person takes in more calories that one uses for energy, it is very likely that he or she will gain weight – they eat way too much and don’t want to move their lazy butts! As you all would know now, IT IS NOT THAT SIMPLE. Our knowledge on how the body regulates weight and body fat is limited and is an area that requires further clarification, increasing the difficulty in picking out one single cause of childhood obesity. In fact, it is often a complex combination of risk factors, such as socioeconomic factors, genes and lifestyle choices that contributes to the formation of obesity amongst children. Studies have shown that genetics play a main role in determining whether one would have obesity or not – it is indicated that a child’s risk for obesity rises if one of the parents was obese. Socioeconomic factors, surprisingly, significantly affect one’s eating habits. There is a very strong tie between one’s economic status and obesity – generalizations such as obesity is a lot more common among people with low-income are often raised in articles . When we pause and think about it, it is actually not that hard to believe given that fast food, such as pizza and burgers, are a lot more expensive than fresh vegetables.

Information about obesity

In this week, i will show you a clearly information about obesity. Obesity and overweight are measured using the Body Mass Index (BMI), which is calculated weight divided by height in meters squared. A person is regarded as obese if his/her BMI is over 30. While we know that obesity is a serious health issue, not a lot of people are aware of how serious this issue is in the Australian society. Between 1995 and 2015, there is a 10% increase in the number of obese adults, meaning that there are 2 obese adults amongst 3 adults in Australia. The more worrying fact is that 1 in 4 children are overweight and obese, indicating that there will likely be a further increase in adult who are obese in the near future, especially those living in rural areas (given that 15% more people living in outer regional and remote areas are overweight than people living in major cities). While you may think that smoking is the highest contributor to burden of diseases, overweight and obesity is ahead of smoking. Overweight, especially obesity, is a major risk factor for diabetes, cardiovascular disease and even some cancers. Being overweight severely hampers the ability to control and manage pre-existing chronic disorders. Just in case you are still not feeling how obesity can severely impact your health, have a look at BBC’s documentary: Obesity, the post mortem.