Ask Dr Nerenberg | Health and Fitness

Healthy eating plan for the adolescent?

I have 12 years and need help to plan healthy meals a day. I have no idea what it is average meal plan seems sometimes do not know if I'm getting the right amount of food and nutrition. Please help me with a healthy breakfast, lunch, dinner and snacks. Thank you!

Eating a healthy breakfast will actually help you lose weight by making your body work. Fruits like apples, bananas and oranges are a great start, eggs are rich in protein and low in calories (if cooked in olive oil spray), and a bowl of whole grain cereal or flour Oats will keep you from feeling hungry. If cereal and oatmeal are boring to you, they are dressed with cinnamon (not cinnamon and sugar), blueberries, bananas or strawberries. Many teens drink soda execute the shot of caffeine in the morning. Soda is full of sugar, so stay away from that. If you need a morning pick-me-up, try a cup of tea once you're in school, you may not be allowed to eat in class, but you can probably hide a healthy snack in your mailbox and eat between classes. Fruit is the best (but make sure you eat in the same day he brought.) Granola type bars is OK, but make sure they are low in sugar and not have the word "hydrogenated" in the ingredients. Hydrogenated products are highly processed and are terrible for your heart. Snacks to stay away from include chips (even those that appear healthy), cookies and candy bars. They pack a lot of calories and still leave you feeling hungry • Have a lunch sandwich on whole wheat bread murderer and lean meats like chicken, turkey or tuna. (If you're having tuna, go with a mixture having little mayonnaise) dressed in all the vegetables you can find -. lettuce, cucumbers, tomatoes, peppers, olives – and top it with mustard or hummus. Another piece of fruit raisins or almonds, or a low-fat yogurt, makes a great dessert. Foods to avoid during lunch, especially if you're eating in a cafeteria, including French fries, pizza, chicken nuggets and nachos. These foods are okay once in a while, but eat every day will make you gain weight and feels sluggish. If you go off campus for lunch, stay away from hamburger chains and opt for a sandwich shop instead. • Other snacks between lunch and dinner, eat another bite, as a bag of carrots or light popcorn. The consumption of small meals throughout the day is much better for you to starve and eat one or two times a day. It helps the body burn calories at a healthy pace (this process is called metabolism.) Drink lots of water • Staying hydrated is an important part of a healthy diet, especially if you play sports. But even if you do not, you will find that drinking water can keep you from feeling hungry. The human body often confuses hunger thirst and if you stay hydrated, some of the pangs of hunger may disappear. In addition, drinking water regularly helps keep your metabolism healthy.

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