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I Don’t Have Time To Eat Now... Healthy Eating Habits
Typical adolescent food habits include
- skipping meals,
- snacking,
- consumption of fast foods, and
- dieting.
These habits make adolescents highly susceptible to nutritional deficiencies such as a deficiency of calcium, vitamin A and iron. Our youth are beginning the journey into the adolescent years. If parents and youth are aware and can overcome the pitfalls of improper eating habits, snacking and signs of an eating disorder, the youth will form a foundation to build a healthy lifestyle.
Teens and Breakfast
Breakfast is the most important meal of the day and is considered the foundation of healthy eating habits. Studies show that eating breakfast is associated with the following:
- Strength and endurance in the late morning
- Improved physical performance
- Increased alertness and attentiveness
- Increased concentration
- Better performance on tests
- Improved grades
Studies also document the following negative effects from not eating breakfast:
- Headaches
- Stomach cramps
- Irritability
- Poor concentration
- Fatigue
For people on a diet, studies show that skipping a meal does not help them lose weight. In fact, skipping breakfast increases the chance of overeating later in the day. Thus, people should not skip breakfast.
Ideas for Quick and Healthy Breakfasts
- Build a breakfast or lunch around nutritional foods that are ready-to-eat or take little preparation time, such as fresh and canned fruits, yogurt, cheese, hot cereals, sandwiches, hard-boiled eggs.
- People who do not have time to eat should take breakfast food with them. Another time-saving strategy is to make breakfast and/or lunch the previous night.
Ideas for Quick, Healthy Snacks or Meals
- Vegetarian pizza with low-fat cheese
- Veggieburger (in the frozen foods section)
- Baked french fries
- Hamburger with salad (use low-fat dressing)
- Sandwich with salad (use fat-free mayonnaise)
- Potato baked in the microwave (puncture with fork to prevent exploding)
- Tuna salad and chicken salad (fat-free mayonnaise)
- Low-fat, low-calorie frozen dinners
- Spaghetti with vegetable sauce or low-fat meat sauce
- Low-fat, low-sodium canned soups
Eating Out
Studies of money spent in all United States restaurants show that half is spent at fast-food restaurants. The average American spends approximately $250 a year on fast foods. Since it is likely that teens will consume fast food, they need to be able to make healthier choices when dining out at these establishments.
Healthy Guidelines for Eating Out
- Avoid (or at least limit) fried foods.
- Choose a baked potato instead of french fries. If ordering butter and/or sour cream, obtain it separately and use small portions.
- Choose a salad instead of french fries with a hamburger.
- Order salad dressings on the side. Dip the fork in the dressing and then pick up some salad with it.
- Limit foods with heavy sauces and high-fat cheese. Ask for lighter amounts or for them to be served “on the side.”
- Eat fewer pizzas with lots of meat. Instead choose plain cheese, or select vegetables as toppings.
- Choose frozen yogurt instead of ice cream.
- Share a dessert with a friend instead of eating a whole one.
- Order water with lime or lemon wedges instead of high-sugar drinks.
- Save food to eat at another time by asking to have leftovers wrapped.
- Choose low-fat vegetarian (meatless) entrees more often.
- Choose low-fat pasta dishes.
- Have fresh fruit for dessert.
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