Importance of Healthy Eating During Adolescence

**IMPORTANCE OF HEALTHY EATING DURING ADOLESCENCE** NUTRITION - is the process of taking in food and converting it into energy and other vital nutrients required for life. BMI (Body Mass Inde3x) - is a person\'s weight in kilograms (or pounds) divided by the square of height in meters (or feet). A...

**IMPORTANCE OF HEALTHY EATING DURING ADOLESCENCE** NUTRITION - is the process of taking in food and converting it into energy and other vital nutrients required for life. BMI (Body Mass Inde3x) - is a person\'s weight in kilograms (or pounds) divided by the square of height in meters (or feet). A high BMI can indicate high body fatness. BMI screens for weight categories that may lead to health problems, but it does not diagnose the body fatness or health of an individual. VITAMINS - any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body. NUTRIENTS - a substance that provides nourishment essential for growth and the maintenance of life. YOGA - is a type of exercise in which you move your body into various positions in order to become more fit or flexible, to improve your breathing, and to relax your mind. - "Pinggang Pinoy" was formulated by the Department of Health, Department of Science and Technology, and Food and Nutrition Research Institute - It will give you a better and easier understanding of the food guide which includes a recognizable food plate model to convey the proper amount of food group quantities on per-meal sources. - "Pinggang Pinoy" is comprised of 3 food groups namely Go, Grow, and Glow food - Pinggang Pinoy comprises 17 percent fruits, 33 percent vegetables, 33 percent carbohydrate-rich foods, and 17 percent protein. - ***Go Foods -*** are grains or starchy foods like bread, rice, pasta, or oats. Are high in carbohydrates. Give our body energy to do things like run and play. Go Food examples: rice, bread, corn, pasta, noodles, kakanin and kamote. - ***Grow Foods -*** help the body grow and develop strong bones and muscles. Grow Food examples: Fish, meat, eggs, milk products, some grains, beans, seeds and nuts. - ***Glow Foods -*** help protect the body from disease. Grow Food examples: Vegetables and the Fruits. - Dietary needs implies that the diet as a whole contains a mix of nutrients for physical and mental growth, development and maintenance, and physical activity that are in compliance with human physiological needs at all stages throughout the life cycle and according to gender and occupation - Vitamin and mineral malnutrition impact our health and economy. Low levels of vitamins and minerals can result in mental impairment and central nervous system defects in infants. Poor nutrition contributes to many costly diseases, including obesity, heart disease, and some cancers. - - - Good nutrition is very important in enhancing your quality of life and in preventing diseases - Calories or kilocalories are units of heat that measure the energy used by the body and the energy that foods supply to the body. - Nutrients, on the other hand, are substances in food that your body needs to grow, repair itself, and to supply you with energy. - To achieve your full growth potential, proper food selection and eating are very essential - Following certain guidelines will help you choose a balanced and healthful diet. Eat a variety of foods every day. Choosing and eating a variety of foods each day is important in building a healthy body. Consume fish, lean meat, poultry, or dried beans. Eating these will give you protein, vitamin B, iron, and zinc. These foods may contain high levels of fats but choosing lean meat and poultry without skin and limiting the egg yolks, nuts, and seeds can help limit fat intake. Eat more vegetables, fruits, and root crops. Vegetables and fruits are rich in vitamins and minerals, and some are high in fiber. Eating a variety of food from this group will help you prevent chronic diseases and will keep you healthy. Eat foods cooked in edible/cooking oil in your daily meals. Eating foods cooked in edible/cooking oil daily prevents chronic energy deficiency. Fats and oils are also essential for absorption and utilization of fat-soluble vitamins, such as vitamin A. Olive oil is the best and healthiest oil and it\'s good for your health. Consume milk, milk products and other calcium-rich foods, such as small fish and dark leafy vegetables. These are good sources of protein and calcium. Use iodized salt but avoid excessive intake of salty foods. Consuming less salt can reduce your chance of developing high blood pressure or can decrease your risk of cardiovascular disease. Eat clean and safe food. It is important to handle and prepare food safely by observing cleanliness. Wash hands and use clean utensils in preparing and cooking food. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and avoid drinking alcoholic beverages. **ATTAIN IDEAL WEIGHT FOR AGE AND HEIGHT** The keys to reaching or staying at a healthy weight are regular exercise and good eating habits. Some people think exercise and good eating require lots of effort or planning. But that\'s not true. In fact, the best way to work them into our lives is by making small changes that gradually become part of our routine. Teens should get 60 minutes or more of physical activity a day. Note the word \"activity\": As long as you\'re getting your body moving, it doesn\'t have to mean doing complicated exercises or hitting the gym. Formula in getting your BMI **Improve Physical and Mental Performance** Mental and physical health are equally important components of overall health. Good mental health can positively affect your physical health. In return, poor mental health can negatively affect your physical health. **How to Take Care of Your Mental and Physical Health** Get regular exercise. Exercise is important for keeping physically fit, but it can also help improve your mood. A daily 10-minute walk may increase your mental alertness leaving you energetic and in a good mood. Eat a proper diet. A diet high in fruits and vegetables and low in processed sugars or fats can make you feel better physically and mentally. Consider working with a qualified nutritionist to help you create a diet plan customized according to your needs. Avoid alcohol and drugs. Although drinking and smoking may make you feel better in the short term, they can have a negative effect on both your physical and mental health. Get enough sleep. A good night's sleep is around seven to nine hours for adults. You can also take a 30-minute nap during the day to feel more alert. Try relaxation techniques. Meditation, deep breathing, and focusing your thoughts can all help when you are feeling stressed. Develop good mental practices. Try to focus on positive emotions and events rather than negative ones Seek help from others. Talking with friends or family members can help you feel less stressed. Getting others to help with difficult situations can also reduce the burden you feel. **Yoga** originated in ancient India and has been practiced for thousands of years. It has evolved into a broad group of practices including numerous styles and traditions, but the fundamental concepts remain anchored in non-manipulative motions. **The Principles of Yoga** **Mind-Body Connection** Yoga is all about the harmonious connection between the mind and body. It encourages you to be fully present in each movement, creating an awareness of the body\'s capabilities and limitations. **Gentleness and Non-Force** Yoga is not about forcing your body into positions. Instead, it\'s about gently coaxing your body to stretch, strengthen, and relax. **Breath Control** The breath is a vital component of yoga. It helps in maintaining composure, oxygenating the body, and enhancing flexibility **Non-Judgment and Acceptance** Yoga teaches us to accept our bodies as they are and not to be harsh on ourselves. It is about self-compassion and accepting that everyone\'s journey is unique. **Benefits of Yoga** **Flexibility -** Regular yoga practice enhances flexibility by stretching and lengthening muscles and improving joint mobility. **Strength -** Many yoga poses involve holding and supporting your body weight, which contributes to muscle strength. **Stress Reduction -** The emphasis on mindful breathing and relaxation techniques in yoga helps reduce stress and anxiety. **Balance and Posture -** Yoga poses promote better balance and posture, which can prevent injuries and musculoskeletal problems. **Mental Clarity -** Yoga fosters mental clarity and focus, which can help in academic and everyday life. **Emotional Well-Being** - It improves emotional regulation and helps manage mood swings. **Improved Circulation** - The various poses and stretches encourage better circulation, enhancing overall cardiovascular health.