Are you worried about being underweight?

Underweight teen boys

Are you worried about being underweight? Or perhaps your friends or parents have mentioned it.

You may have friends who are taller, heavier and more muscular than you. We all grow and develop at different rates. Lots of boys don't reach their adult weight until they are over 18.

You can check whether you're a healthy weight by using our healthy weight calculator. If you are underweight, your GP, practice nurse or school nurse can give you help and advice.

There may be an underlying medical cause for your low weight that needs to be checked out. Gut problems like coeliac disease, for example, can make people lose weight.

Read about other medical problems that can cause unexplained weight loss

.

Maybe you're having mental or emotional problems that have affected your eating habits. Depression and anxiety, for example, can both make you lose weight.

Or perhaps you haven’t been eating a healthy, balanced diet.

Whatever the situation, if you're concerned about your weight or your diet, the best thing to do is tell someone. There's a lot that can be done to help.

Why being a healthy weight matters

Being underweight can leave you with no energy and affect your immune system, meaning you could pick up colds and other infections more easily.

If your diet is poor, you may also be missing out on vitamins and minerals you need to grow and develop.

The good news is that, with a little help, you can gradually gain weight until you get to a weight that is healthy for your height and age.

Healthy diet for teen boys

It’s important that you gain weight in a healthy way. Try not to go for chocolate, cakes, fizzy drinks and other foods high in fat or sugar. Eating these types of foods too often is likely to increase your body fat, rather than building strong bones and muscles.

Instead, aim to eat three meals and three snacks a day. You should be having:

plenty of starchy carbohydrates, such as bread, pasta, rice and potatoes (choose wholegrain versions or potatoes with their skins on if you can)

at least five portions of a variety of fruit and vegetables a day

some meat, fish, eggs, beans and other non-dairy sources of protein

some milk and dairy food

We all need some fat in our diet, but it’s important to keep an eye on the amount and type of fat we’re eating. Try to cut down on the amount of saturated fat you eat – that's the fat found in sausages, salami, pies, hard cheese, cream, butter, cakes and biscuits.

Cut down on sugary foods, such as chocolate, sweets, cakes, biscuits and sugary soft drinks.

Strength training can also help to build strong muscles and bones. Find out how to increase your strength and flexibility.

Boost your calories

To bump up your energy intake in a healthy way, try these tips:

Make time for breakfast. Try porridge with made with semi-skimmed milk and sprinkle some chopped fruit or raisins on top. Or how about eggs on toast with some grilled tomatoes or mushrooms?

Crumpets, bananas or unsalted nuts all make good snacks.

A jacket potato with baked beans or tuna on top makes a healthy lunch and contains both energy-rich carbohydrates and protein. Adding cheese will provide calcium. 

Try yoghurts and milky puddings, such as rice pudding.

Have a healthy snack before bed. Cereal with semi-skimmed milk is a good choice (choose a cereal that is lower in sugar), or some toast. 

Find out how many calories the average teenager needs.

You should also make sure you get plenty of sleep. About 8 to 10 hours a day is ideal for teenagers. 

Avoid smoking and alcohol.

Teen boys and eating disorders

Sometimes there can be other issues that stop you from eating a healthy diet.

If you feel anxious when you think about food, or you feel you may be using control over food to help you cope with stress, low self-esteem or a difficult time at home or school, then you may have an eating disorder.

People with eating disorders often say they feel that their eating habits help them keep control of their lives. But that’s an illusion: it’s not them who are in control, but the eating disorder.

If you feel you may have an eating disorder, help is available.

Tell someone: ideally your parents, guardians or another adult you trust.

The eating disorders charity b-eat has a Youthline, where you can get advice.

source by: http://www.nhs.uk/livewell/teenboys/pages/underweightteenboys.aspx

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3 Tips for Keeping Teens Healthy

When I was the mom of two toddlers, I thought that I'd have so much less to worry about as the years passed. But now that my daughters are in their teens, I know that worry still exists – and it's still strong.

I no longer have to worry about them sticking fingers into electrical sockets or drinking something from under the sink. But I do spend time thinking about how their lives will be after they leave the house. Will they be happy? And more importantly, will they be healthy?

I surely hope so, and that's why I took comfort in the results of a European Heart Journal study published this month. The study indicates that teens who are more physically active may be less likely to suffer a heart attack later in life. The study was done on adolescent boys, but I can only imagine that regular exercise in these years is good for the girls too.

My daughters have always played sports and been active in other ways, and they have some good eating habits too. But what can you do if your teenagers seem to be following an unhealthy path? They are on their way to adulthood, so the teen years are a good time to cut off problem behaviors before they begin. [10 Ways to Promote Kids’ Healthy Eating Habits]

But, also because they are on their way to adulthood, it can sometimes be difficult to get through to teens.

Here are my tips for encouraging teens to be healthy:

Encourage fun activities. Remember that physical activity doesn't always mean going to the gym or playing softball. It can be dancing, dirt biking or jumping rope. If an activity gets them away from the television screen and gets them moving, it's probably a good thing.

Don't push too hard. If you have a child who isn't used to working out or playing sports, you may need to ease into a desired activity level. It'll depend on your child, of course, but pushing too hard for fitness and activity could have the opposite effect.

Share the research. "Because I said so," is an argument that usually stops working with kids at a very young age. Instead, share with your teens the scientific evidence that they will be better off with regular exercise, and then let them make the decision. For example, they may not know that exercise may boost brain power in teens, a definite plus during SAT prep. A 2013 study in the British Journal of Sports Medicine found that the more physically active participants were, the better they performed in school.

Healthy Bites appears weekly on LiveScience. Deborah Herlax Enos is a certified nutritionist and a health coach and weight loss expert in the Seattle area with more than 20 years of experience. Read more tips on her blog, Health in a Hurry!

source by : http://www.livescience.com/42967-keeping-teens-healthy-tips.html

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Eating tips for teenagers

Good nutrition is essential for everyone, but it’s especially important for growing teenagers. Unfortunately, many Australian teenagers have an unbalanced diet.

From the 2007 Australian National Children's Nutrition and Physical Activity survey, teenage boys and girls aged 14 to 16 ate only half the recommended serves of fruits and vegetables per day. One in three adolescents buys unhealthy takeaway food every day. If you eat takeaway 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 your eating habits, but even a few simple changes will make a huge difference. You’ll feel better and may find managing your weight easier.

Junk food is poor fuel for your body

Many teenagers eat junk food every day. This might be sugar-sweetened drinks like fizzy drinks and high-kilojoule 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 kilo joules.

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-kilo joule snacks.

Eat breakfast every day so you’re less likely to snack on junk food at morning tea. A wholemeal or wholegrain breakfast cereal that is low in sugar served with low-fat milk can provide plenty of vitamins, mineral and fibre. Other fast and healthy options include yoghurt or wholemeal 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 wholemeal rolls with vegetable fillings or sushi.

Change the way you think about food

There are lots of myths about healthy food. Don’t make food choices based on false beliefs. Suggestions include:

Compare the prices of junk foods against the price of healthier food options to see that ‘healthy’ doesn’t have to mean ‘expensive’.

Experiment with different foods and recipes. You’ll soon discover that a meal cooked with fresh ingredients always beats a limp burger or soggy chips.

Try different ‘fast’ options like whole-wheat breakfast cereal, muesli, wholemeal bread, wholegrain muffins, fruit, yoghurt or pasta.

Don’t think that your diet has to be ‘all or nothing’. Eating well doesn’t mean you must be a health food freak. A good diet allows for treats occasionally.

Change your eating environment

Suggestions include:

Lobby your school canteen for healthier food choices.

Ask your school canteen to include a range of low-price healthy food choices.

Help with the grocery shopping and choose fewer processed foods.

Get involved in cooking at home.

Where to get help

Your doctor

Dietitian

Dietitians Association of Australia Tel. (02) 6163 5200

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.

source: https://www.betterhealth.vic.gov.au/health/healthyliving/eating-tips-for-teenagers

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How to Get in Shape as a Teen

Do you get teased about your weight in school? Are you tired of failing gym class? Or do you just want to be healthier? Read on!

Steps 1

Exercise. This may seem obvious, but some people either just don't get it, or they do but don't do it right. Start with 5 minutes of stretching, then walk around the block, do as many push ups and crunches as you can. Then cool down again by stretching.

If you have trouble starting an exercise routine, you can help by just getting off your butt. Instead of spending your free time on Facebook, in front of the TV, or playing computer games, dance to upbeat music, play football with you friends, clean your room, rent workout DVDs from the library, get an active hobby or a pet! You will get exercise!

Steps 2 

Join a sport. There are so many sports out there, one must be perfect for you. If you are overweight, one of the best sports for you to get involved in is swimming. It is a gentle exercise, and exercises your whole body.

Steps 3

Drink a lot of water. Believe it or not, this actually helps you lose weight, the recommended amount of water to drink is 64oz. Though this may seem a lot, really it only comes down to 4 tall glasses of water, drink one when you get up, one when you come home from school or at lunch, one at dinner, and one at night. One way to know that you are getting enough water is if your urine is clear. You also should drink before, during, and after any sort of exercise, as you need to replace the water you lose in sweat.

Reduce soda-drinking to no more than one or two a week. Sodas are full of sugars and empty calories that provide no nutritional value.

Steps 4

Eat healthy. One of the best ways to start is by eating a big breakfast. You may not realize it but your body just went 8 or more hours without food. If you don't eat, it will go into starvation mode, and you will overeat at lunch and dinner, then your body won't use all of it and will get fat. Also eat way more fruits and veggies than breads or meat. Eat fruit in moderation though, because it is naturally high in sugar. Stay away from over-processed foods, as they contain a lot of fat, sugar, and salt, and hardly anything good. Also, if you eat your big breakfast, it will kick your metabolism into high gear, giving you lots of energy, and you burn fat!

Identify unhealthy habits. Many teens have and afternoon snack where eat things such as cookies, chocolate milk, ice-cream etc. Try to replace those foods with something healthy. Don't eat if you're not hungry.

Give us 3 minutes of knowledge!

Tips

Keep hydrated

Like everything, this will take time, just be patient, you will get results.

Try fun workouts to keep things exciting, for example, dancing.

If your parents give you a chore, make it fun and make it exercise! put on some headphones and strap on ankle or wrist weights while you do the dishes or clean something.

Try doing squats while you brush your teeth—it gets some exercise in when you have no time.

Walk or bike to school if you are close, instead of taking the bus or having your parents drive you.

Get your family and friends into healthiness, too! It won't be very easy to sit at the dinner table and eat your body-smart foods if your family and friends are pigging out!

Don't deprive yourself from all the yummy stuff. Have one snack on Friday as your reward.

Try jogging and running a lot if you have the time.

Warnings

Don't push yourself too much, you will not be able to do very much without hurting yourself the first day, gradually build your fitness level.

If it hurts when you stretch, ease up, you don't want to tear something.

Remember to cool down after a workout.

Give yourself a rest every workout or so, that way your body can repair itself and actually have time to build the muscle you've worked so hard at exercising. You don't want to do it all over again do you?

source : http://www.wikihow.com/Get-in-Shape-as-a-Teen

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Healthy eating for teens

As a teenager, your body is going through many physical changes – changes that need to be supported by a healthy, balanced diet.   

By eating a varied and balanced diet as shown in the eatwell plate, you should be able to get all the energy and nutrients you need from the food and drink you consume, allowing your body to grow and develop properly. Some important nutrients to be aware of are:

iron

vitamin D

calcium

Eating healthily doesn't have to mean giving up your favourite foods. It simply means eating a variety of foods and cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes and chocolate. These foods should be eaten less often and in smaller amounts.

If you're watching your weight, a healthy, balanced diet is the way to go. Dieting, skipping breakfast or starving yourself don't work.

Here are some tips to help you eat more healthily:

Don't skip breakfast

Skipping meals won't help you lose weight and is not good for you, because you can miss out on important nutrients. Having breakfast will help you get some of the vitamins and minerals you need for good health. Try our healthy breakfast ideas.

Get your 5 A DAY

Fruit and vegetables are good sources of many of the vitamins and minerals your body needs during your teenage years. Aim to eat at least five portions of a variety of fruit and veg a day. Find out what counts as 5 A DAY.

Healthier snack ideas

Cut down on food and drinks high in fat, sugar and salt, such as sweets, chocolate bars, cakes, biscuits, sugary fizzy drinks and crisps, which are high in calories (energy). Consuming too many calories can lead to weight gain and becoming overweight. Get tips on eating less sugar, fat and salt. 

Stay hydrated

Aim to drink six to eight glasses of fluids a day – water and lower-fat milk are all healthy choices. Even unsweetened fruit juice is sugary, so try to drink no more than one glass (about 150ml) of fruit juice or smoothie each day. 

Feeling tired?

If you often feel run down, you may be low on iron. Teenage girls are especially at risk because they lose iron during their period. Try to get your iron from a variety of foods. Some good sources are red meat, breakfast cereals fortified with iron, and bread. Find out more in iron deficiency.

Vitamin D

Vitamin D helps keep bones and teeth healthy. We get most of our vitamin D from the sun, but it is also available in some foods. Find out more about getting vitamin D.

Calcium

Calcium helps to build strong bones and teeth. Good sources of calcium include milk and other dairy products, and leafy green vegetables. Find out more about calcium.

Fad diets

Diets that promise quick weight loss are often not nutritionally balanced, meaning you could miss out on important vitamins and minerals. They also tend to focus on short-term results, so you end up putting the weight back on. Get tips on losing weight the healthy way.

Eating disorders

Does eating make you feel anxious, guilty or upset? An eating disorder is serious and is not something you should deal with on your own. Talk about it with someone you trust. Learn more in eating disorders explained.

source by : http://www.nhs.uk/Livewell/Goodfood/Pages/healthy-eating-teens.aspx

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