The Nutrition Needs Of Our Youth- by Neeta Dewan
Neeta Dewan. Good nutrition is essential for everyone, but it’s especially important for growing and active youth, Unfortunately, most of Indian youth have an unbalanced diet. Our youth need good diet and nutrition due to: • Youth suffering...
cityairnews
Jan 12, 2016 12:30
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Neeta Dewan.
Good nutrition is essential for everyone, but it’s especially important for growing and active youth, Unfortunately, most of Indian youth have an unbalanced diet.
Our youth need good diet and nutrition due to:
• Youth suffering from obesity.
• Youth concerned about physical appearance, feeling depressed or lacking self esteem.
• Allergies to certain food products
• Advice on nutritious vegetarian food.
• Need healthy food on a budget
Junk Food:
If you eat takeaway junk food regularly, you are more likely to put on weight than if you eat fast food only occasionally. It may require some effort to change eating habits but the final outcome of good health is worthwhile.
Many youth eat junk food every day. This might be sugar-sweetened drinks like fizzy drinks and high-calorie snacks like potato chips. However, your body can’t run properly on poor fuel.
Compared to home-cooked food, junk food (which includes fast food) is almost always:
• higher in fat, particularly saturated fat
• higher in salt
• higher in sugar
• lower in fibre
• lower in nutrients, such as calcium and iron
• served in larger portions, which means more calories.
While a mid-life heart attack might seem too far away to be real, it may surprise you to know that you could have health problems already. A poor diet can cause weight gain, high blood pressure, constipation, fatigue and concentration problems – even when you’re young.
Eating tips to improve your diet:
Small changes can make a big impact. Try to:
• Cut back on, sugary drinks like soft drinks and energy drinks. Sugar-free versions are okay to drink sometimes, but sugar-free frizzy drinks are still acidic, which can have a negative effect on bone and dental health. Water is the healthiest drink – try adding a slice of lemon, lime or orange for flavour.
• Keep a fruit bowl stocked at home for fast and low-calorie snacks.
• Eat breakfast every day so you’re less likely to snack on junk food at morning tea. A whole meal or wholegrain breakfast cereal that is low in sugar served with low-fat milk can provide plenty of vitamins, mineral and fiber. Other fast and healthy options include yoghurt or whole meal toast.
• Don’t skip lunch or dinner either.
• Help with the cooking and think up new ways to create healthy meals. Make those old family recipes lower in fat by changing the cooking method – for example, grill, stir-fry, bake, boil or microwave, instead of deep frying.
• Reduce the size of your meals.
• Don’t add salt to your food.
• Don’t eat high-fat foods every time you visit a fast food outlet with your friends. Many of the popular fast food chains now have healthier food choices on the menu.
• Change your meeting place. Rather than meeting up with your friends at the local takeaway shop, suggest a food outlet that serves healthier foods, such as whole meal rolls with vegetable fillings or sushi.
Things to remember:
• A teenager who eats fast food regularly is more likely to put on weight than a teenager who eats fast food only occasionally.
• A diet consisting of healthy meals and snacks will boost your intake of nutrients such as calcium, which is required for strong bones.
• Eating well doesn’t mean you must be a health food freak – a good diet allows for your favourite junk foods occasionally.
(Neeta Dewan is Health & Nutrition Consultant at Dewan Hospital, Sangat Road, Civil Lines, Ludhiana.)
Date:
Tuesday, January 12, 2016
