How do I eat a balanced diet?
cinderelloparakeet asked:
I’m 13 and have sinus problems my mom thinks that if i eat healthier that they will go away. I eat a lot of sugar and soda and candy. Milk tends to make my nose mess up too. How do I eat well, because whenever I try I end up eating junk food anyway?
I’m 13 and have sinus problems my mom thinks that if i eat healthier that they will go away. I eat a lot of sugar and soda and candy. Milk tends to make my nose mess up too. How do I eat well, because whenever I try I end up eating junk food anyway?
I also think my growth has something to do with my diet.
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First of all, your sinuses could just be an allergy. I have sinus problems too and it’s usually my allergies. Anyways, most people say you should really only eat breakfast, lunch, and dinner. But health magazines and nutritionists say that you should actually eat every 3 hours. This will keep you digestive track working and keep it from storing unnecessary fat.
To keep your sweet tooth satisfied, tried eating sweet fruits like pears, apples with carmel or peanut butter, grapefruits with sugar sprinkled on top, or bananas. These are both healthy and very tasty.
To keep excercise on your list, try jogging around your block at least twice a week. Then, when you feel that the jogging is easy, jog longer and start to run. Or take part in a local sport. This will burn carbohydrates and calories.
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Well at your age you can tend to eat more unhealthy and at some point eat more than usual. A balanced diet should consist of vegies, fruits, protein, fats, carbs, etc – in the right amounts. Here is a sample diet plan:
Breakfast:
2 Scrambled/boiled eggs
1 wholemeal bread slice
1 fruit
Snack:
Handful almonds
low-fat cottage cheese
Lunch:
Wholemeal sandwich or tuna/chicken salad
1 fruit
Snack:
low-fat yogurt
you may treat yourself to a bit of chocolate OR a biscuit or two (dont go overboard though)
Dinner:
Grilled chicken, vegies and salad OR
fish vegies n salad
Snack:
Popcorn (lightly salted, no butter) OR
celery with peanut butter OR 1 fruit
Drink 8 glasses of water a day, try to cut down on the sugar, soda and candy – you may still have it, but try to only have it 1-2 times a week. Get some regular exercise done too and you now have a balanced diet!
Good luck
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Yes, eating healthier can do nothing but benefit your health. You will feel so much more energized and your body will be better able to fight illnesses. More fruits, veggies, proteins, nuts, lean meats. Less sugars and fats or processed foods. That’s pretty much it when it comes to eating healthy.
If you don’t like milk, no big deal, but do make sure you get your nutrients and calcium from other sources. But milk is one of the most nutritious foods you can have, so unless you are allergic, it should be part of your diet.
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If your family is supportive of you losing weight, it is much easier to achieve. If not, request a small portion of their groceries be just for you (and you will not eat any of their unhealthy foods).
Your diet should consist of protein, carbohydrates, and fruits/vegetables. Fat should be limited to healthy fats, such as all natural, no sugar added peanut butter.
Right now, you diet consists of sugar and fat. Sugar is a simple carbohydrate that is stored directly as fat. Not only is it horrible for your body in general, it also leads to poor bone health, including your teeth.
Eliminate all processed foods from your diet, including sugar. Sugar is addictive, so you might feel deprived for the first 3 days, but it will pass and you will feel much better! Fish and chicken should be a staple, with little amounts of red meat with low fat content (aim for 97/3 types of meat…the higher the 90-something number, the lower the smaller number, typically, meaning less fat).
You should NOT be drinking your calories. No excuses. Water, skim milk, diet green tea and the occasional diet soda are allowed, but try sticking to mostly water and eliminate soda altogether for better health.
Meals should be portioned, not just piled onto your plate. There are portion recommendation sites all over the internet, I believe a serving of meat should be the size of a pack of cards, while a serving of carbs should be the size of a tennis ball.
EXERCISE! Christmas is coming up, ask for a bicycle, or even a Wii Fit if you have the Wii. 30 minutes is the minimum for an adult, children and adolescents should be getting more.
For more in-depth recommendations, look up Body For Life. This program is great, even without the exercise, and the website offers meal planning for your first few weeks, as well as a grocery list.