Nutrition and Healthy Eating

Welcome back friends! The next topic that I have researched is about nutrition and healthy eating. Promoting healthy eating habits in teenagers is important for your overall well being by: keeping your eyes, teeth, and skin healthy, supporting your muscles, strengthening your bones, supporting your brain development, boosting your immune system, helping your digestive system with its functions, improving your mood and energy, and impacting your memory and cognitive functions for the good.

Energy is what helps you to grow; it powers all of the biological processes in your body. One of these processes is cell division and growth. Your body needs energy to produce new cells– which is crucial for growth and repair. Energy from food is used to create the molecules and structures that make up new cells. Next, proteins are the building blocks of your body. They are necessary for growth, repair, and maintenance of tissues. Energy is requires to synthesize proteins from amino acids. Metabolism is the set of life-sustaining chemical reactions in your body. It includes breaking down nutrients from food to release energy and using that energy to build and repair tissues. Hormones regulate growth and development; energy is needed to produce and secrete hormones. Last, physical activity promotes growth by strengthening muscles and bones. Energy from food duels these activities, helping you to grow stronger. Basically, energy from food is converted into various forms that your body uses to grow, repair tissue, and maintain all of its functions. This energy comes primarily from foods and beverages that are high in vitamins, minerals, fibers, lean proteins, complex carbohydrates, and healthy fats.

Fibers help maintain digestive health, help us to feel full longer, control blood sugar, and lower cholesterol levels. Some good sources of fiber that you could add into your Mels are fruits (ex. pears, apples, melons, passion fruits), vegetables (ex. celery, carrots), whole grains (ex. oatmeal), nuts, and seeds. Calcium and Vitamin D promote bone health– our bodies make vitamin D from sunshine, but some individuals may not be able to produce enough of it, and calcium can be found in different foods. To increase your calcium and vitamin D intake, try drinking a dairy beverage with some of your meals, eat salmon or sardines weekly, eat vegetables like spinach, collars, bok choy, mushrooms, or taro root, drink soy beverages (ex. soy milk, soy smoothies, soy lattes, soy protein shakes), eat soy yogurt, drink orange juice, and eat whole-grain cereals. All of these items have the added nutrients needed to successfully consume these minerals and vitamins. Potassium helps the kidneys, heart, muscles, and nerves to function properly. In order to add more potassium to your diet, try recipes with beet greens, lima beans, swiss chard, orange juice, pomegranate juice, prune juice, or banana. Limiting added sugars in your diet can decrease your risk of diabetes, any heart conditions, and obesity. Added sugars are sugars or syrups that are added to food and drinks when they are being processes and prepared. To limit added sugars, drink water more often then sugary drinks, add fruit to your cereal or yogurt for sweetness, skip flavored syrups or whipped cream when drinking coffee and try to drink black coffee instead of whatever you normally drink. Even though cutting back on some of your favorite foods may be dull, aiming for a variety of colors in your foods may be fun. Sprinkle lush green herbs on top of pasta, make a red sauce with tomatoes, add green vegetables to give food a boost of colors, and add your favorite red, green, yellow, and blue fruits to your yogurt.

Eating healthy is vital and essential for overall health in your bodies, but it is perfectly okay to indulge in sweet treats sometimes. In fact, I will probably help myself to some oreos after dinner tonight! I hope you enjoyed reading this and for now, goodbye friends!

A variety of easy and healthy recipes you should try!

Avocado Toast: Ingredients- whole grain bread, ripe avocado, salt, pepper, and any additional optional toppings (ex. cherry tomes, radish, or a poached egg). Instructions- First toast the bread. Then, mash the avocado. Next, mash the avocado and spread it on the toast. Last, add salt, pepper, and any other toppings you like.
Quinoa Salad: Ingredients- cooked quinoa, cherry tomatoes, cucumber, red onion, feta cheese, olive oil, lemon juice, salt, and pepper. Instructions- First, mix all the ingredients into a bowl and toss with olive oil and lemon juice. Last, season with salt and pepper to taste.
Chicken Stir-Fry: Ingredients- chicken breast, mixed vegetables (bell peppers, broccoli, and snap peas), soy sauce, garlic, ginger, and olive oil. Instructions- First, sauté garlic and ginger in olive oil. Then, add the chicken and cook until done. Next, add the vegetables and stir fry until tender. Last, add soy sauce to taste.
Smoothie Bowl: Ingredients- frozen berries, banana, Greek yogurt, almond milk, and toppings like granola, chia seeds, hemp heart, and fresh fruit. Instructions- First, blend the frozen berries, banana, Greek yogurt, and almond milk until smooth. Last, pour into a bowl and add your favorite toppings.
Baked Salmon: Ingredients- salmon fillets, olive oil, lemon, garlic, salt, pepper, and fresh dill. Instructions- preheat the oven to 375 degrees Fahrenheit (190 degrees celsius). Then, place the salmon on a baking sheet, drizzle with olive oil, and season with salt, pepper and minced garlic. Next, top with lemon slices and fresh dill. Last, bake for 15-20 minutes, or until the salmon is cooked through.
Greek Yogurt Parfait: Ingredients- greek yogurt, honey, fresh berries, and granola. Instructions- First, layer the Greek yogurt, honey, fresh berries, and granola in a glass or bowl. Last, repeat layers until you reach the top.
Fruit Salad with Mint: Ingredients: your favorite fruits (berries, melon, kiwi), fresh mint leaves, and a squeeze of lime juice. Instructions: First, chop the fruits and mix them in a bowl. Then, add chopped mint leaves and a squeeze of lime juice. Last, toss to combine.
Mango Sorbet: Ingredients- ripe mangoes, lime juice, and a sweetener if needed. Instructions- First, been peeled and chopped mangoes with lime juice until smooth. Last, freeze for a few hours, then blend again for a creamy texture.