Healthy eating for teenagers 青春期是人体发育成长的关键时期，健康的饮食对青少年的成长至关重要。 Teenagers and diet Teenagers’ diets should sustain (维持) growth and promote good health. During this time, a number of physiological (生理学的) changes occur that affect nutritional (营养上的) needs, including rapid growth and considerable gains in bone and muscle (especially in boys). This is also a time when teenagers begin to develop real independence from their parents, including making decisions about the food they eat. Teenagers often choose food in response to other teenagers’ pressure or as an act to go against parents. It’s not all bad news, as there are many opportunities to encourage healthy eating habits in teenagers, particularly when relating good food choices to sporting or physical power. Ensure there are plenty of healthy choices available at home for healthy meals and snacks. Foods to choose Adolescence is a time of rapid growth, and the primary diet need is for energy. Ideally, foods in the diet should be rich in energy and nutrients. So teenagers should be encouraged to choose a variety of foods from the basic food groups: ★Plenty of starchy carbohydrates (含淀粉的碳水化合物) — bread, rice, pasta, breakfast cereals and potatoes. ★Plenty of fruit and vegetables — at least five portions (份) every day. ★Two to three portions of dairy products, such as milk, yoghurt, and cheese. ★Two servings of protein, such as meat, fish, eggs and beans. ★Not too many fatty foods. ★Limit sugar-rich food and drinks. Other important eating habits to follow during adolescence include: ★Drink six to eight glasses of water a day. ★Eat regular meals, including breakfast, as it can provide necessary nutrients and improve concentration in the morning. ★Take regular exercise, which is important for fit-ness and cardiovascular (心血管的) health, as well as bone development.Our health depends on us Health care is like childhood. The doctor is our parent, and we are helpless babies. We feel secure in his office, and long for his concern and medicine. We feel totally dependent on him. Of course, health care is not childhood. The doctor is not our parent, and we are not helpless babies — no matter how much we wish this were true. Sometimes, the doctor’s words, procedures, and medicine do not solve our health problems. Often, our health problems are the results of dehydration (脱水), malnutrition, and addiction. These problems require changes in our attitude and lifestyle. We can do it as follows: Home Our home is an extension of our body. Keep it safe, clean, and organized. Avoid falls, cuts, burns, etc. Clean kitchen, bathroom, and bedroom frequently. Open windows frequently to let more fresh air in. Hygiene (卫生) Always wash hands before handling food and eating. Clean fruits and vegetables well before peeling or eating. Pay attention to food safety, and avoid food poisoning. Shower twice a day, and take a warm bath once a week. Personal Study ... ...
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