Tweens need
to eat well too
By Smriti Daniel
Have you heard the saying "you are what you eat"? This
is something that all parents keep telling their young children.
However, once the average teen turns into a 'tween', eating a healthy
diet rarely remains a priority. This is dangerous in more ways than
one, reveals Mrs. Noor Iqbal, consultant dietician at the Nawaloka
Hospital - for not only is your present physical and mental wellbeing
adversely affected, but you are bound to continue to pay the price
well into the future.
High blood pressure, osteoporosis, diabetes, early heart disease,
and even certain types of cancer are known to result from poor dietary
control. Poor performance at work, emotional and mental strain have
also been linked to poor diet.
So how should you structure your meals? You would do well to take
note of the fact that no one meal is 'more important' than the other.
However, breakfast comes closest, as it literally breaks the body's
nightlong fast. When planning this morning meal, aim for foods that
will give you plenty of energy and supply your requirement of protein.
Whole grain cereals with fruits, sandwiches with fish or white of
egg, for instance, meet these requirements.
Traditionally, most families in this country partake of a heavy
dinner - a habit which Mrs. Iqbal says is a mistake. Big dinners
are difficult to digest, and also have the added disadvantage of
disrupting one's sleep. As an ideal meal should include plenty of
vitamins and minerals, Mrs. Iqbal recommends a light meal of one
glass of non-fat milk, one serving of a green leafy vegetable, a
fruit and protein in the form of meats or pulses. White meat is
always better than red meat. However, red meat stripped of its fat
could make for the occasional treat.
Work can be demanding and stressful for many young people. Present
in most vegetables, the simple introduction of Vitamin B complex
into one's diet is known to help ease stress by soothing and calming
the nervous system. Make sure you don't over-boil or overcook your
vegetables and avoid starchy vegetables like potato, beetroot and
yams where possible. In fact, in some parts of Africa, it is widely
believed that anything that grows under the soil is poison while
anything that grows above is nutritious.
If you're planning on a night out, opt for a smaller meal instead
of skipping one altogether. Combine small helpings of starch with
vegetables, and settle for a dessert of fruits. If it suits your
inclination, add soup to the menu and lighten your meal even further.
Try and eat your meals at fixed times; this will not only help you
battle energy loss, it will also help your body get the most out
of the meal. Try to turn your meal into a rest period and relax
while you eat.
Drink at least eight glasses of plain water every day. To beat your
thirst, opt for fresh fruit juices (like water melon, sweet melon,
lime, orange or papaw), thambili, kolakenda, and milk. Gradually
wean yourself off sugar, or restrict your sugar intake, as sugar
not only decreases nutrient content, it also increases blood sugar
levels and piles on the calories.
Remember that while you are not 'growing' as such, you are still
growing older and that you need to maintain your body if you wish
it to serve you well. And one way to achieve that is by making more
realistic and considerate demands on your digestive system.
In consultation with:
Mrs. Noor Z. Iqbal, Consultant dietition/nutritionist, Nawaloka
Hospitals
|
