Diets and Healthy Eating Tips for Teenagers

Proper diet plans are considered to be building blocks for a healthy living. Healthy diet for teenagers cannot be overlooked, for it plays a crucial role to stay fit and fine in today’s hectic lifestyle. These diets include foods high in fiber and proteins. Excluding fast foods from the diet is necessary to avert any health problems.

Today’s youngsters, especially teenagers are ignorant about long-term benefits of a healthy diet. Fast foods are very popular among teenagers and often a routine diet for them. But these ‘junk’ foods will affect overall health and aggravate nutrient deficiency. Making healthy food choices is the key to have a well-built physique and this habit of having a nutritious diet needs to be inculcated in teenagers for better health.

Diets for Teenagers
Following are the foods that cover the nutritional requirements of a teen body.

High Fiber Foods
Diet for teenagers must include foods high in fiber. These foods have a high nutrition value and are low in fats. Most importantly, high fiber diet promotes overall health as it is loaded with essential vitamins and minerals. Wondering which foods come under the list of foods high in fiber? Good diet includes foods such as vegetables (Brussels sprouts, carrot, boiled broccoli), fruits (raisins, bananas and apple) and whole wheat bread. Moreover vegetables like tomatoes are rich in antioxidants and provide anti-aging effects.

Dairy Products
Teenagers without fail should drink at least a glass of milk everyday. In fact, milk is regarded as a complete food and an elixir for good health. So as a parent you should ensure that your child takes a glass of milk everyday in the morning and evening. Milk is rich in nutrients like vitamins, proteins and minerals. Most importantly, it is high in calcium and as we all know adequate intake of calcium is crucial to build strong bones. Teenagers taking a glass of milk daily will definitely have good bones that will remain healthy for years to come. For optimal health of teeth and bones, having milk in sufficient amounts is necessary. Milk is rich in vitamin A and vitamin B12 that are essential to maintain normal eyesight. Diet for teenagers is incomplete without including other dairy products.

High Protein Foods
Intake of proteins is recommended for proper muscle growth. Our muscles are primarily made up of proteins. Thus, protein rich foods are a tool for proper growth and maintenance of muscles. Well cooked fish, lean meat (skinless chicken) as well as boiled eggs are a great way to fulfill the protein requirements of our body. Besides being high in proteins, they are also low in unhealthy fats and hence are a key component of weight loss diets for teenagers.

Say No To Fast Foods
Teenagers love fast foods but as parents you need to make them aware of the fact that consumption of these ‘junk’ foods will not provide any nutrition to the body. Fast foods have a high calorie content, so eating them on a regular basis, can lead to excess weight gain. Now being overweight predisposes a person to obesity. Thus, one can say that obesity and fast food are related. Teenagers who are obese are indirectly put on the path that leads to various health problems. Eating a burger or fried chips, once in a while is OK but surely cannot be a part of diet for teenagers.

Tips for Healthy Eating
Teen years is a very important period of life and is typically marked by rapid physical growth. Giving healthy food a miss during this period can cause a lifetime of regret. To keep away health from declining and to ensure a good start to adulthood, parents need to inculcate the following eating habits among their children.

  • See to it that your child does not leave the home without having a healthy breakfast. This is because breakfast is the most important meal and should be nutritious enough to keep your child active and energetic throughout the day.
  • It is observed that teenagers have developed a fetish for fizzy drinks. Although adequate fluid intake is essential, it should not come from carbonated drinks. Fresh vegetable or fruit juices or simply water are some of the options to keep the body well hydrated.
  • Having meals in haste is one habit often noticed among teenagers. Instead of gobbling, giving utmost priority to chewing the food properly is very important and plays a critical role in digestion.
  • The habit of chatting or watching the idiot box (TV) during meals is not a proper way of eating food. This way, one unknowingly tends to eat in excess, which eventually leads to weight gain. Therefore, one should wholly focus on the act of eating and the enjoy the taste of every morsel food to the fullest.
  • Teens often feel like having a snack in between meals. As a parent, it is your responsibility that they do not indulge in processed foods but go for healthy snacks like almonds, protein shakes and slices of fresh apples and pear.

Although, these foods form an integral part of healthy diet, they should be eaten in moderation. Overeating and lack of physical activity are the main factors that has led to widespread occurrence of obesity among teenagers. So, whether you have a teenage daughter or a boy, make sure that he/she follows an exercise regime and good eating habits.

Healthy Foods for Kids

Fresh green leafy vegetables, seafood (fish), eggs, and dairy products like milk are considered as healthy foods for children.

Knowing about the list of healthy foods can give parents an idea of what can be included in nutritious meals for kids. It is discussed below:

Dairy Products

Milk is a powerhouse of essential nutrients. In fact, studies show that milk contains as many as 9 nutrients including vitamin A and essential minerals like calcium, zinc, and potassium. For healthy bones and to keep eye problems at bay, kids must drink two cups of milk everyday. Apart from milk, kids should be given homemade yogurt, which is an excellent source of ‘good’ bacteria. Dairy products like cheese and butter are also excellent sources of calcium.


Besides, being a rich source of proteins, fish is found to be high in omega-3 essential fatty acids. For optimal brain function, including sources of omega-3s is necessary. No wonder, fish is regarded as a brain food. There are different varieties of fish but doctors recommend those that have low mercury levels. Choosing salmon is a better option, when it comes to preparing meals for kids. Parents can enhance nutritional value of kids’ lunch by adding few servings of sushi, twice a week.


Protein-rich foods like eggs are essential to keep the kids healthy. Proteins play a key role to build strong muscles as well as promote hair growth. However, as eggs are high in cholesterol, children should not be given eggs everyday. Therefore, adding one boiled egg at lunch or breakfast on every alternate day is recommended.


Lean cuts of meat that include skinless chicken and turkey are low in fats and excellent sources of proteins. Meals consisting of chicken with vegetable soup, baked potato with salmon or a salmon sandwich are some of the healthiest foods to lose weight.
Other healthy meat choices for kids are given below:

  • Chicken meatballs
  • Chicken breast with a roll
  • Chicken sandwich containing small amount of mayo
  • Rice containing lean cuts of chicken
  • Fish sticks

Vegetables and Fruits

Green leafy vegetables have long been hailed as a primary source of vitamins and minerals and are an integral part of a healthy diet. They can also help to reduce fat and combat obesity in kids. Dishes made from vegetables like spinach, broccoli, tomatoes, carrots, cabbage, and Brussels sprouts are indeed good for health.

Fruits can also contribute to boost vitamin intake in kids and promote weight loss. Few servings of papaya, avocado, guava, mango, orange, and strawberries provide ample nutrients. Fruits like pineapples, apples, and peaches are good for the intestine and can help to prevent painful bowel movement in kids. Steamed broccoli or cauliflower and slices of cucumber and carrots or a green salad can be a great addition to kids’ lunch. Salad for kids are not only delicious but also provide plenty of health benefits. So, be it lunch or dinner, a salad recipe must be an integral part of kids’ meal.

Whole Grain Products

Whole grain products that include brown rice, oat bran, oatmeal, whole wheat bread, and whole grain cereals, are high in complex carbohydrates and fiber as well as contain substantial amount of magnesium and potassium. Carbohydrates are the main energy sources for the body. So, your kids’ morning breakfast should specifically consists of high energy foods, derived from whole grain products. This will ensure that your kids do not experience fatigue and remain energetic and active throughout the day.
On the whole, healthy foods help to enhance intellectual capacity and grasping power of kids, thus enabling them to face the competitive world without any reluctance. Also, children getting health foods on a daily basis seem to be more cheerful and happy, thereby making it easier for parents to handle them.

Health and Welfare of Children

For a child, it is very necessary that the environment in which he survives, should be healthy and caring. But the families who can’t afford the medical treatment for their child, for those families, the government has taken several measures in which a child can be treated free of cost, after all the family of the child is the medium through which development takes place. For providing basic health facilities, Government has planned and implemented many health care centres for Women and children where they provide many health care facilities along with free medicines and all Medical help for children.

– Global Economic crisis have hit rural part of the country making it more difficult for poor to meet at least fundamental needs.

This is the main reason that at least Medical Help for children had been made free of cost.

But, we have seen that despite of making all these services available to people’s end, only few of the people takes benefit of that. The reason might be lack of knowledge or the fear of children that keep them away.

Fear could be of pain, could be of unknown, or could be anything.

At this moment, family should console their children and let them understand what is right for them? This can be possible when they stand along with their children. Then only their fear gets grounded. Family means a lot, to the child. It is very necessary for the family as well, that they should always be supportive to the child. As health is very necessary for every individual, therefore health care should be in reach of every citizen.

Modern Health Care depends on trained professionals. Professionals should be professional in treating a child and his psychology, professional in medicines, should be public health practitioner, community health workers, who systematically provides preventive, curative, care services.

Medical Help can be provided in two ways, that is primary and secondary.

Primary Health Care service involves services to patients on walk-in basis. While the other form of service is Secondary Health Care involves services to patients who generally do not have first contact with the doctor, for example specialists, etc.

Upon the arrival of arrangement, they had their meeting with the specialist. The Health Ministry has constituted a council to institutionalize the course to train people who treat uniquely Children, who can’t bear the cost of Medical Aid and  medical help for children.

Healthy Recipes

Eating healthy food is very important for good health and a fit body. Amidst all the fast food available so easily, health food has taken a backseat. This article provides some healthy recipes for two, that are tasty and easy to prepare.

Eating unhealthy junk food is so much easier, with the numerous options available. Whereas, healthy food is not so easily available. Health-conscious people are often left with the ordeal of making it themselves, at home. But in most cases, the problem faced is when there are just two people who are going to be eating the food.

Unfortunately, most food recipes available have set servings of a minimum of six people, and while ingredients can be changed, or altered, these changes end up messing with the recipe. The result? You either end up eating well more than one portion, or eating the dish for the next few days.

Sounds familiar, doesn’t it? To save you from overeating or eating stale food, here are some healthy recipes for two, that can be made easily without tampering with the quantity of the ingredients.


Onion, medium, 1
Garlic clove, 1
Egg, 1 or all-purpose flour, 2 tbsp., if you are a vegetarian
Olive oil, 2 tbsp.
Chickpeas, 1 cup
Cilantro or parsley, ½ cup
Cumin, grounded, 1 tsp.
Red chilly flakes, ½ tsp.

Wash and drain the chickpeas. Soak them in water overnight. Bring them to a boil the next day. Drain and keep aside.
In a pan, heat 1 teaspoon of oil, and fry the chopped onion and crushed garlic clove. Fry till the onion becomes translucent.
Take a big bowl and mix the onion, cilantro, ground cumin, red chilly flakes, and chickpea. Mash the chickpea with a fork or potato masher. Alternatively, you can choose to use a food processor. However, take care that the chickpea does not become like baby food in the food processor.
Add the beaten egg to the mixture and mix well. If you are using flour, add it to the mixture and mix well.
Make small round balls of equal size from the mixture and flatten them.
Take 1 tablespoon oil in a non-stick pan and fry the falafel on medium heat till they turn golden brown on either side.
Serve the falafel either with salad, or on pitta bread with lettuce, tomato, red onion, and cucumber. You can also make cucumber sauce that goes with it.

Grilled Fish Fillet with Potato Salad

Potato, 250 gm.
Fish fillets, preferably salmon fillets, 2
Low-fat yogurt, 3 tbsp.
Mayonnaise, 4 tsp.
Lemon juice, 1 tbsp.
Caper, rinsed, 1
Gherkins, sliced, 4
Spring onions, finely chopped, 2
Cucumber, chopped, ½

Boil the potatoes with the skin till they become tender. Once they are cooked, drain, and run cold water over them.
In a bowl, mix the yogurt, mayonnaise, and lemon. Peel the potatoes and cut them into cubes.
Add these cubes to the yogurt mixture. Also add the caper, gherkins, spring onions, and cucumber to it.
Season the fish fillet and grill it till the fish fillet is suitably cooked.
Serve the fish fillet with the potato salad and also a lemon wedge to squeeze over the fillet.

Pasta Chicken Salad

Chicken breast, 1
Italian pasta, 1 cup
Red bell pepper, 1
Yellow bell pepper, 1
Chopped mushrooms, 1 cup
Ranch salad dressing, ¾ cup
Any vegetables of your choice

Grill the chicken breast and make ½ inch chunks of it.
Cook the pasta as per the directions on the pasta package.
In a large bowl, combine all the ingredients and mix them well.
You can serve the salad either immediately, or you can refrigerate it and serve it cold.

Healthy Omelet

Cheese, shredded, ½ cup
Tomato, finely chopped, 1
Milk, ¼ cup
Eggs, 4
Mushrooms, chopped, ½ cup
Onion, finely chopped, 1
Spring onions, finely chopped, 1
Salt and pepper, to taste
Butter, 1 tsp.

Beat the eggs well with salt and pepper. Then add milk to it and beat well again.
In a large skillet, drop butter, and after the butter melts, add the egg mixture to it. Cook the eggs on low flame.
Cook till the eggs are set. Now sprinkle the vegetables and cheese. Fold the omelet, cover it, and let it cook for a couple of minutes.
Mix the vegetables with the egg mixture and then put it on the skillet and add the cheese after the eggs have set, for another variation.

These easy healthy recipes are great to taste, nutritious, and filling at the same time. Moreover, these are specially meant for two people, so you won’t have to worry about altering the ingredients to suit your needs. So, go ahead, try these out, and feel good about the fact that you are also eating health food.

Health Supplements

To remain healthy our body requires various vitamins, minerals and other nutrients. These nutrients, vitamins and minerals are available via various food. Inadequate of these nutrients make the body suffer from various deficiency. IN order to fulfil these requirements doctors at time prescribe various health supplements which are even available online.

Effectiveness of health supplements

Health supplements are quite useful. If the body suffers from any particular deficiency such as vitamin D, calcium, these health supplements available online and offline are quite beneficial. But it is always advisable to take health supplements as per doctor’s reference.

The main nutrients and vitamins which our body require and its benefits:

  • Calcium- Keeps your bone and muscle strong and prevents from various deficiency diseases such as arthritis.
  • Vitamin A- Protects your eye health, strengthens the immune system, protects skin and prevents cancer.
  • Vitamin C- Protects and nurtures skin, eye health, immune system and also prevents cardiovascular disease.
  • Vitamin E- Strengthens the immune system and protects the body against serious diseases such as cancer, cholesterol.
  • Vitamin D- Protects the teeth and bone health, prevents the body from type 1 diabetes, cancer and multiple sclerosis
  • Vitamin B6- Protects and nurtures eye, skin, hair, liver health.
  • Vitamin B12- Increases the immune system and prevents the body against fatigue.
  • Vitamin K- Strengthens the bone health and prevents heart diseases.
  • Zinc- Heals wound faster and deficiency of zinc can lead to diarrhea among children.
  • Flavonoid- It is anti-inflammatory and has a huge amount of anti-oxidants.
  • Omega 3 Fatty Acid- Prevents serious issues such as depression, asthma, Alzheimer’s disease, dementia, Rheumatoid arthritis and also helps in lowering elevated triglyceride levels.
  • Folic Acid- Prevents the body from the harmful disease like cancer.
  • Amino Acid- Helps to recover from injury faster.
  • Aloe Vera- Protects skin, heals burns and has anti-bacterial properties.
  • Iron- Protects the body from iron deficiency and thus prevents anemia, chronic diseases.
  • Copper- Protects the body from cholesterol, heart disease, arthritis and also heals wound fast.
  • Selenium- Increases the immune system and protects the body against Crohn’s disease, cancer, HIV.
  • Manganese- Helps in weight loss, increases metabolism and increases appetite.
  • Biotin – Helps in proper nervous function.

How to take these health supplements

Health supplements help you to get rid of various deficiency and health problems such as weight issue, sleeplessness, blood circulation, bone and joint pain, muscle pain, digestive issue, low immunity, hormonal imbalance and lot more. The dosage depends on the extent of deficiency you have. You need to take as per doctor’s prescription one to two pills on a daily basis.

Side effects of health supplements

Each health supplement is prepared with a good and approved combination, so there must not be any side effects. But if you use health supplements without knowing your health deficiency it can be harmful. You need to have health supplement under doctor’s advice. Your doctor can best advise which supplement you must have and how it will affect your health.

Health Benefits of Orange

    There’s no way you can take good care of your health without you eating right. And for you to eat right, you must know the basic health benefits or even disadvantages of what you eat. Fruits are very vital to the overall health of the body. This is largely because of the vitamins, fiber and minerals they contain.

    Talking about fruits, orange is a citrus fruit that contains nutrients that are very important to the human body. It contains nutrients like vitamin C, vitamin B6, flavonoids, dietary fiber, folate (vitamin B9), thiamine (vitamin B1). It also contains antioxidants and minerals like calcium, magnesium and phosphorus. Different phytochemicals are also present in the orange fruit. “Phytochemicals” are chemicals that occur naturally in plants. Some of the phytochemicals in oranges include carotenoids, flavonoids and terpenes.

      Before we move further, it is important to note that orange cannot be used to replace professional medical care in treating health problems. However, (like I stated above) its nutrients play a vital role for the optimal working of the body system.

     What are these health benefits of orange? The health benefits have been grouped into two. They are;

Immune system: The Immune system like we all know is the body’s defense system against diseases and infectious organisms. Nutrients in orange play a major role for the optimal working of the immune system. Vitamin C which is present in oranges protect against immune system deficiencies. For example, Vitamin C is very important for the prevention of scurvy and it is also an antioxidant that protects the body against free radicals (free radicals can cause damages to the cells).

Again, Vitamin A and C promote the development of white blood cells. White blood cells are the cells that help the body to fight off infections and foreign bodies. Orange also has more than 60 flavonoids that have been shown to have anti-inflammatory and antioxidant properties. Limonoid, a major phytochemical in orange helps in the stimulation of a detoxifying enzyme system. And it also inhibits tumor formation.

Cardiovascular diseases: Cardiovascular diseases have to do with the narrowing or blocking of blood vessels. This can cause a heart attack or stroke. A study has shown that an increased intake of vitamin C will reduce the risk of chronic diseases like cardiovascular disease, cancer and cataract. According to the study, a non-smoking adult man or woman should take about 90 to 100mg vitamin C per day for optimum reduction of the risk of having chronic diseases (like cardiovascular diseases). And a medium-sized orange contains about 62 to 70mg of vitamin C. This means that increasing your vitamin C intake through oranges will help you to stay healthy.

Speaking of heart diseases, studies have also shown that people with high blood levels of a substance called homocysteine are at risk of heart disease. Folate which is present in orange helps to reduce the level of homocysteine.

So when looking for fruits to add to your meal, don’t forget to get an orange.