Our Advice Blog

21

Eating your way to a better you!

#askvicki , #healthydiet

During your teen and pre-teen years you’re going to be using up a lot of energy and to keep your body in tip top condition it’s time to consider your diet.


Unfortunately at the time when girls need to pay attention to their diet, obsessing about how much they weigh starts to become a serious issue, with many girls thinking the way to the perfect body is to diet. It’s believed that up to 50% of teenage girls will have tried one form of dieting before their 16th birthday. But skipping breakfast, snacking at lunch and then picking at dinner are all habits that if you’re not careful can cause problems with weight in adult life.


The key to maintain a healthy weight is choosing the right foods and two of the most important nutrients for a teenager are iron and calcium.


Calcium

Calcium is as important for teenagers as it is for babies and helps ensure bones and teeth continue to grow. Of course milk is one of the best sources of calcium and a far healthier option to fizzy drinks too! Low fat yoghurts and cheese are also good sources of this necessary nutrient. And if you’re a vegetarian eating and drinking these food types should meet all your calcium requirements.


Iron

Iron is a much needed mineral for our bodies, it is essential for healthy blood and a lack of iron can lead to a condition called anaemia, which can often result in tiredness, difficulty in concentrating and a shortened attention span – all of which can affect studying at school especially at exam time. Girls are especially vulnerable to anaemia when they start their periods.


Meat and especially red meat is one of the best sources of iron and yummy foods like lasagne, cottage pie, beef burgers eaten once or twice a week will keep your iron levels high.


If you’re a vegetarian eating iron-rich food types such as beans, whole grain cereals, leafy green vegetables such as cabbage, spinach or watercress are all good sources of this mineral.

Here’s a clever tip for helping iron to be absorbed into the body – drinking a small glass of fruit juice, such as orange juice with meals will not only help with your iron levels but is also a great source of Vitamin C another vital nutrient for teenage girls.


Watch out for our next blog, with three great recipes to keep you healthy and energised during the day.

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Comments

rosebud luna

When I start my first period (not far away I'm almost 13) I am going to eat healthy but my mum says that I can have chocolate as well as eating healthy though cuz apparently chocolate makes you feel better when on a period

Crazy Honey

I don't know how I should do things like cut down on lactose and meat when my parents are always in charge of meals... My mum normally cooks and she is never open for suggestions. Like ever. She also won't buy the things if I want to make dinner or whatever, so that´s a no. I can't make my own food because of that and the fact of because if I do my parents will have a go at me for only cooking for myself. Advice?

c00p

how can you be healthy when there is so much junk food?

cupcake queen

how should i eat healthy when most of my family eat rubbish all the time

hollowlegs

do you have a meal plan

Grace

I thought iron was bad for me! Oops, I didn't read that it was or anything, I just assumed ! Lol

Coco

This really helped! I never knew that iron was so important at this type of time!

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