How to Maintain a Healthy Diet at School (Teens)

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Maintaining a healthy weight at school requires a healthy and balanced diet. This article provides a group of healthy suggestions that will keep you in shape, in your normal weight range and will ensure that you have the energy required for sports, fitness, and keeping up with everyone else.

Steps

1. First and foremost, follow a healthy regimen every day. Every now and then you can splurge on a treat, but don't graze over the sweets regularly.
   
2. Eat breakfast. Breakfast is an essential meal at the beginning of the day to stoke your energy and get you motivated. Good suggestions include:
   
   • One egg on a slice of whole wheat toast
     
   • A piece of fruit if needed and a drink of water
     
   • Freshly squeezed juice or a herbal tea.
     
3. Eat a healthy morning snack at school. Nutritious items include an apple and a bottle of water, or some cut up vegetables such as carrots, baby tomatoes, and celery sticks with low-fat peanut butter.
   
4. Keep lunch simple and filling so that it keeps well until lunchtime in your schoolbag. Sandwiches are a good choice, with a salad filling, as well as some snack pieces of vegetables, fruit, raisins, etc. For dessert, you can pack a granola bar, trail mix, etc.
   
5. If you'd like an afternoon snack, keep it simple. Have a bottle of water or juice, a light salad with fat-free crackers, etc.
   
6. Ask you parents to prepare light and healthy dinners to help your regimen. There should be at least three servings of vegetables, grains and beans, perhaps rice with chicken or tuna. A raw salad accompanying every evening meal is a good idea. Drink water with some lemon juice squeezed into it.
   

Tips

• Avoid fatty and sugary foods most of the time; these are the weight gaining foods and they are also not healthy for you in the long-term.
  
• If you need snacks, always have healthy foods to hand, such as a tin of tuna, a bowl of lettuce and carrots, pieces of watermelon, etc. Occasional small handfuls of nuts are excellent additions too.
  

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