NUTRITIONAL REQUIREMENTS FOR A TEENAGER
Teenage is a highly vulnerable period in a person’s life. It is the time when the major bodily and emotional changes take place. Therefore, it is very important that the nutritional needs of teenagers are fulfilled.
The important nutrients that a teenager requires to be healthy and fit are:
Fats and oils
Vitamins and minerals
Protein is a rich source of energy and is termed as the building blocks of life. It is also used to stimulate hormones, enzymes and other body chemicals. Protein is very essential for teen‘s growth and development.
The amount of protein teenagers need varies at different stages of development
Teenagers between the age group of 13 to 18 need about 0.85 grams of protein for each kg of their body weight .
For a non-vegetarian meat and fish are important sources of protein. Whereas, pulses, soybeans, almonds, walnut etc. are a rich source of protein for vegetarians.
Carbohydrates are the chief source of energy. They contribute to 60-70% of total caloric need of the body,
Carbohydrates are grouped into 2 categories-
Simple carbohydrates and complex carbohydrates
Milk, milk products, vegetables and fruits come in the category of simple carbohydrates, whereas cereals, starchy vegetables and whole grain food are the examples of complex carbohydrates.
FATS AND OILS
Fats and oils are important to our body as it helps our body to gain energy. It also supports cell growth. Fats are also known as the carrier of vitamins.
There are many other benefits of fats
- It improves the elasticity of blood vessels
- It supports the immune system
- It reduces inflammation, etc.
Fat is an important part of every teenager’s diet. It helps them to stay energised and fit. On an average a teenager between the age group of 13 to 18, needs 25% to 30% of calories from fats. Therefore, a teenager should consume 70 to 100 grams of fat daily.
VITAMINS AND MINERALS
Vitamins are organic substances that we get from plants and animals .Whereas, minerals are inorganic substances. Vitamins supports immune system .It boasts the development and growth of body.
The essential vitamins and minerals required for a teenager are as follows:
CALCIUM-A teenager should consume 1,300mg daily
FIBER-A teenager should consume 25 grams of fibre a day
B12 AND OTHER VITAMINS-2.4 micrograms should be consumed by a teen per day
VITAMIN E-Teenagers need 22IU daily
We can get vitamins and minerals from green leafy vegetables, seeds and nuts, soya beans etc.
Water is very essential for all of us. It regulates the temperature of our body. It helps excrete waste through urination and perspiration. Water is instrumental in transporting all major and minor nutrients throughout the body. Without sufficient water content in the body, one cannot expect to be totally healthy. It is important to stay hydrated all the time. Water regulates the metabolism and helps in burning calories.
Best Equipment for Home Workout
The best equipment for the home workout is the ones that are affordable and make your workout exciting and interesting. Simple items make your workout wonderful.
This pandemic has locked all of us in our homes. There’s no way to go outside without risking our lives. We have to ensure that we boost our immunity during this lockdown as well. So, what can we do now to make our workout more interesting and more productive?
In this article, we will tell you about the best equipment for home workout. These gadgets and equipment are cheap and easily available. They will make your workout routine enjoyable and effective.
Let’s find more about them:
Jump Rope or Skipping Rope
This is a very cost-effective fitness solution. If you want to increase your metabolism and burn enough calories to help you lose weight quickly. Jump ropes give you a quick cardio workout. Perform 3 sets of 50 and see the change in your body.
Weights are must-have workout equipment. Since all the gyms are closed due to this corona outbreak you can be your own trainer at home. Get some light and heavy dumbbells and start your sets for a toned body. You can also check out some easy exercises for your arms and legs to bring them in shape.
No one is unknown to the power of yoga. Yoga and meditation are greatly beneficial for our physical, mental, and spiritual growth. Buying a yoga mat is important so that you can perform all such exercises that require sitting or lying on the ground comfortably. These mats provide a soft and comfortable surface.
A mirror is important not just so you can check yourself out but also maintain a proper posture while working out. It is essential for you to exercise in the correct manner and posture. Often we don’t realize that we aren’t bending in the right manner or that are hands or legs are straight. If you have a full-size mirror in front of you, you can keep a check on yourself easily.
The major difference between working out at home and working out in a gym is the environment. In a gym, everyone is pumping up, sweating, and full of energy. But at home, you do not get the much-needed motivation. In such situations, headphones really help. Play some upbeat tracks that give you an adrenaline rush and get on with your workout.
These are some cheap and best equipment for home workout. Use them and make the most of your routine every day.
However, considering the global lockdown, if you do not have the equipment at home and the markets are closed, do not worry!
Instead of dumbbells, you can use water bottles.
Use any regular mat in place of a yoga mat.
Play music on the speaker.
Jump normally without skipping ropes in sets of 20-25.
Just stay active and fit. Develop your immunity with a healthy diet.
How to boost immunity during the lockdown?
COVID 19 has hit the world very hard. It is a deadly pandemic disease that has become fatal. Since the coronavirus can spread from one person to another, it is a serious problem. The outbreak started to form China and in no time it has spread around the world. Some of the most affected countries with this virus are Italy, Spain, the USA, China, etc. The mortal house has been full and the death toll has spiked up exponentially in these countries. It is a deadly virus that has covered the whole world under its awe.
It is a respiratory disease that spreads from inhaling the virus if the infected person near you sneezes. Since it is a communicable disease, it is recommended to stay at least one meter apart from people. The virus is heavy in terms of weight so it settles on the surface. If you touch that contaminated surface and then touch your nose, mouth, or eyes, the virus can get into your system. The main openings to your body for this virus are eyes, nose, and mouth. This is the reason why it is asked not to touch your face and use sanitizer or wash hands regularly.
Since no vaccine has been developed so far, people are taking some external measures. It is noted that the virus is attacking people with low immunity. It is found mainly in old age people or infants. This is the reason one should focus on building strong immunity during this lockdown. If your body will be strong, you will have very fewer chances to get affected. Here are some tips to boost your immunity during the lockdown:
- Vitamin C plays a very important role in boosting immunity. Try to consume vitamin C daily in to form of lemon, orange, amla, etc.
- Drink lukewarm water.
- Eat moderated sugar.
- Try to include green vegetables in your diet but boil them before eating. Avoid eating raw vegetables.
- During lockdown one should not become lethargic. Do exercise at home only. One can also do yoga. It boosts up your immunity significantly and also helps in maintain the stress level.
- Eat alkaline food which is healthy for your body and stomach.
- Include turmeric in your diet. It is a very good immunity boosting agent.
- Do not indulge in smoking or drinking.
- Eat anti-inflammatory food like olive oil, fish, walnut, ginger, etc. It boosts up your immunity.
- One can also make various kinds of detox drinks like ginger tea, masala tea, green tea, cucumber mint water, etc.
All these tips will not only boost your immunity but also provide a positive mindset. You will feel good after eating healthy food and doing exercise. After the lockdown, you will get a fit and active body. Following these tips will also improve your skin and body shape. So utilize this time wisely so that you can fight the battle against coronavirus.
Best Tips for a Fitter Thanksgiving
Celebrating the festival with the best tips for a fitness thanksgiving. Spread love, health, and the blessings of a long life. Eat healthy food and stay fit.
The great Thanksgiving ain’t too far now. This festival holds an important place in our society. It is a day to be thankful for so many things. But this Thanksgiving, let us pledge to be thankful for our healthy body.
Every shape is beautiful and every size is right. However, with too much weight comes too many problems, such as obesity, diabetes, etc. Hence, we must look at ourselves and try to be fit. In this article, we will discuss the Best Tips for a Fitter Thanksgiving.
Fitness is not just about the body. It is a broad concept. It comprises the mental, physical, emotional, social, and spiritual health of an individual. We cannot be called fit unless we are totally healthy inside out. Therefore, let us promise ourselves to get fitter this Thanksgiving.
Let us find out the best tips for a fitter Thanks9giving and get going:
Most of us have desk jobs. Although it is extremely hectic for the brain our physical health is compromised. We sit in one position for hours and work. Our jobs are so stressful that we hardly get time to work out or hit the gym. However, you have to take out some time from your busy schedule for exercise. You can perform many interesting outdoor activities or go swimming. You can even buy some cheap gym machines at home and become your own personal trainer.
Stay Hydrated and Drink Fresh
Staying hydrated is one of the best tips for a fitter thanksgiving. If you want to lose that extra weight of yours, you must drink lots of water. Drinking water has its own perks. You stay alert and energetic for a long time. Other than water, if you have the urge to drink some other beverage, DO NOT go for soft drinks. Instead, drink fresh and healthy drinks for health. Also, try to cut down on your alcohol intake. You are already going to drink more than usual in the Thanksgiving holidays. So, save it!
Eat Healthy, Feed Healthy
Thanksgiving is all about sharing memories, love, and food. Most of us either host the special Thanksgiving dinner or go to one with a dish cooked of our own. You must make sure that whatever you serve on the table is tasty as well as healthy.
Try to avoid such dishes that contain a lot of sugar or oil.
Use fat-free chicken broth to make the turkey’s gravy and to baste it.
Use fruit purees instead of oil and sugar substitutes for cooking.
Use fat-free yogurt.
Stress and anxiety are the evils that cause the greatest damage. They are major turn-offs and party- poopers. If you want to enjoy the festival, you must have a peaceful mind. Meditate and do Yoga for mental peace. Do not overburden yourself with responsibilities. Share them with your loved ones. Glowing skin is very important to look good. Therefore, do not get panicky at all.
This Thanksgiving, be the best version of you.