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Shape My Body Healthy
I am a sixteen year old female who is borderline petite, I weigh 118 lbs & I'm 5'5". I also have a fast metabolism. I know that I am young & have time to grow but I want to stay on the right track starting now. I'd like to actually fit my clothes for once & not feel so insecure... How can I gain weight & shape my body healthier? What foods do I eat & what exercises do I do? Thank you.
For a 16 year old and for the rest of your life a healthy diet means choosing to eat nutrient dense foods over empty calorie foods.
Nutrient-dense foods you get from a food, given the number of calories it contains. These foods give you the most nutrients for the lowest number of calories. Nutrient-dense foods are as close to how they appear in nature as possible, with limited processing. These foods are fruits, vegetables, whole grains, nuts and seeds, lean proteins, beans and lentils and healthy fats from olive oil, avocados, nuts and fish.
Nutrient-poor foods are also known as empty calorie foods. These foods have few nutrients compared to their calorie level. Examples of empty-calorie foods are refined foods, chips, sodas, cakes, candies, sweets, juices sweetened with added sugar and fried foods. These foods often seem tempting, but provide your body with little nutritional benefit and, over time, daily consumption of these foods puts your body at risk for certain diseases including obesity, heart disease and type 2 diabetes.
Nutrients vary from teen to teen, depending on gender, activity level, body composition and genetics. Most active female teens need approximately 2,400 calories per day and most active male teens need approximately 2,800 calories per day. Counting calories is not necessary. By choosing nutrient-dense foods at meals and snacks you will be off to a good start at making sure your body is optimally nourished. Including a fruit and vegetable with each meal and snack help to ensure that you are eating adequate vitamins, minerals, fiber, antioxidants and phytochemicals. Make it a goal to eat a minimum of three servings of fruit a day and three servings of vegetables.
Breakfast can help you to do better in school by increasing your attention span and memory, giving you more energy and preventing feeling of irritability and restlessness. Give yourself enough time in the morning to eat breakfast. A smoothie made with fruit, yogurt and peanut butter is great. Some quick breakfasts are a whole grain bagel with peanut butter, yogurt mixed with dried fruit, seeds and nuts, a peanut butter and honey sandwich, or a tortilla filled with peanut butter and jelly.
If you check my journal you will see many great smoothies.
Including snacks will help to keep your energy level up and help you to stay focused in school. Good snacks include a whole grain and a protein or a fruit and a protein. Examples of a whole grain and a protein are crackers and cheese, a peanut butter sandwich and pretzels with yogurt. Examples of a fruit and a protein are banana with peanut butter, dried fruit and nuts, fruit with cottage cheese or an apple with string cheese.
For breakfast have two servings of fruit, one serving of protein, and three servings of whole grains. Like a small apple, 6 ounces of orange juice, a whole grain bagel, and 2 tablespoons peanut butter. For the mid-morning snack choose a dairy or dairy substitute serving, two whole grains and a piece of fruit. One string cheese, eight whole grain crackers and a banana is good.
For lunch two servings of vegetables, three whole grains, three servings of protein, and two servings of dairy or dairy substitute. Like a turkey sandwich with two slices of whole grain bread, 3 ounces of turkey, a slice of cheese, 10 whole grain pretzel sticks, ½ cup of baby carrots and 8 ounces of milk. A mid-afternoon snack choose one whole grain, one protein and one fruit. Make your own trail mix with ½ cup whole grain cereal and 1/4 cup nuts and dried fruit.
For dinner choose three servings of vegetables, four whole grains, three servings of protein, and one serving of low-fat diary or dairy substitute.
A burrito made with a whole grain flour tortilla, 1 cup whole grain rice, 2 ounces of chicken breast, ¼ cup black beans, lettuce, tomatoes and olives, two avocado slices and 1 cup of milk.
If you do sports then add a snack after dinner.
exercise, http://fullspike.com/bodybuilding/workouts/best-workout-for-16-17-18-year-old
Nutrient-dense foods you get from a food, given the number of calories it contains. These foods give you the most nutrients for the lowest number of calories. Nutrient-dense foods are as close to how they appear in nature as possible, with limited processing. These foods are fruits, vegetables, whole grains, nuts and seeds, lean proteins, beans and lentils and healthy fats from olive oil, avocados, nuts and fish.
Nutrient-poor foods are also known as empty calorie foods. These foods have few nutrients compared to their calorie level. Examples of empty-calorie foods are refined foods, chips, sodas, cakes, candies, sweets, juices sweetened with added sugar and fried foods. These foods often seem tempting, but provide your body with little nutritional benefit and, over time, daily consumption of these foods puts your body at risk for certain diseases including obesity, heart disease and type 2 diabetes.
Nutrients vary from teen to teen, depending on gender, activity level, body composition and genetics. Most active female teens need approximately 2,400 calories per day and most active male teens need approximately 2,800 calories per day. Counting calories is not necessary. By choosing nutrient-dense foods at meals and snacks you will be off to a good start at making sure your body is optimally nourished. Including a fruit and vegetable with each meal and snack help to ensure that you are eating adequate vitamins, minerals, fiber, antioxidants and phytochemicals. Make it a goal to eat a minimum of three servings of fruit a day and three servings of vegetables.
Breakfast can help you to do better in school by increasing your attention span and memory, giving you more energy and preventing feeling of irritability and restlessness. Give yourself enough time in the morning to eat breakfast. A smoothie made with fruit, yogurt and peanut butter is great. Some quick breakfasts are a whole grain bagel with peanut butter, yogurt mixed with dried fruit, seeds and nuts, a peanut butter and honey sandwich, or a tortilla filled with peanut butter and jelly.
If you check my journal you will see many great smoothies.
Including snacks will help to keep your energy level up and help you to stay focused in school. Good snacks include a whole grain and a protein or a fruit and a protein. Examples of a whole grain and a protein are crackers and cheese, a peanut butter sandwich and pretzels with yogurt. Examples of a fruit and a protein are banana with peanut butter, dried fruit and nuts, fruit with cottage cheese or an apple with string cheese.
For breakfast have two servings of fruit, one serving of protein, and three servings of whole grains. Like a small apple, 6 ounces of orange juice, a whole grain bagel, and 2 tablespoons peanut butter. For the mid-morning snack choose a dairy or dairy substitute serving, two whole grains and a piece of fruit. One string cheese, eight whole grain crackers and a banana is good.
For lunch two servings of vegetables, three whole grains, three servings of protein, and two servings of dairy or dairy substitute. Like a turkey sandwich with two slices of whole grain bread, 3 ounces of turkey, a slice of cheese, 10 whole grain pretzel sticks, ½ cup of baby carrots and 8 ounces of milk. A mid-afternoon snack choose one whole grain, one protein and one fruit. Make your own trail mix with ½ cup whole grain cereal and 1/4 cup nuts and dried fruit.
For dinner choose three servings of vegetables, four whole grains, three servings of protein, and one serving of low-fat diary or dairy substitute.
A burrito made with a whole grain flour tortilla, 1 cup whole grain rice, 2 ounces of chicken breast, ¼ cup black beans, lettuce, tomatoes and olives, two avocado slices and 1 cup of milk.
If you do sports then add a snack after dinner.
exercise, http://fullspike.com/bodybuilding/workouts/best-workout-for-16-17-18-year-old
Everyone wants to be fit, but only some % of people do that. For Fitness, you need to very disciplined, dedicated and motivated. For you, cardio is the best workout for you which will keep you fit and also help to gain weight that support your fitness. Here are some of the foods that you can add in your diet and increase the some more years in your life. Know about the best food here http://medicalgearforlife.blogspot.in/2014/08/add-years-to-your-life-anti-aging-foods.html
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