青少年的健康飲食

青少年的健康飲食

If teenagers feel like everybody's trying to tell them what they should and shouldn't eat, they're probably right, and for good reason: many teenagers rely on junk food or don't eat regular, balanced meals, despite all of the energy demanded by their rapidly growing bodies. But healthy eating for teenagers doesn't have to mean eating bland, boring foods. Parents trying to help their teens eat a healthy diet should focus on highly nutritious meals and snacks that are quick and easy to prepare.

如果青少年覺得每個人都在試圖告訴他們什么該吃，什么不該吃，他們可能是對的，而且理由很充分:許多青少年依賴垃圾食品或不吃規(guī)律、均衡的膳食，盡管他們快速增長的身體需要所有的能量。但是對青少年來說，健康飲食并不意味著吃乏味的食物。試圖幫助青少年吃健康飲食的父母應(yīng)該注重高營養(yǎng)的飯菜和零食，準備起來又快又容易。

Teenagers are always on the go, between school, sports, and socializing at the mall. Healthy eating habits can keep teens at their best, both physically and mentally. Lucky Business/Shutterstock

Poor eating habits in teens

青少年不良的飲食習慣

Adolescents are always on the go, between school, hanging out with friends and taking part in sports and other activities. But many skip meals, especially breakfast, depriving their bodies of critical nutrients that they need in order to grow into healthy adults. Eating breakfast every day can boost teens' metabolism, helping them maintain a healthy weight, balance their moods and perform better in school.

青少年總是忙個不停，在學(xué)校之間，和朋友出去玩，參加體育和其他活動。但許多人不吃飯，尤其是不吃早餐，這使他們的身體失去了成長為健康成年人所需的關(guān)鍵營養(yǎng)。每天吃早餐可以促進青少年的新陳代謝，幫助他們保持健康的體重，平衡他們的情緒，并在學(xué)校表現(xiàn)更好。

And then, of course, there's the bad eating habit that teens are best known for: consuming too much junk food. Colorful, well-marketed, high-fat foods with low nutritional value are all too tempting, especially when they come in convenient serving sizes that are easy to throw into a backpack. Studies have shown that teenagers are also drinking more soft drinks than ever before, which could lead to a host of health problems including osteoporosis and hypertension.

當然，還有青少年最出名的不良飲食習慣:吃太多垃圾食品。色彩鮮艷、市場營銷良好、高脂肪但營養(yǎng)價值低的食品都太誘人了，特別是當它們以方便的食用量，很容易就可以放進背包里的時候。研究表明，青少年喝的軟飲料也比以往任何時候都多，這可能會導(dǎo)致一系列的健康問題，包括骨質(zhì)疏松和高血壓。

Meeting teens' special dietary needs

滿足青少年特殊的飲食需求

Teenagers need more calories and higher amounts of certain nutrients than children and adults. Girls require approximately 2,200 calories per day, while boys need 2,500-2,900. Protein in the form of lean meats, fish, poultry, soy, beans, nuts/seeds and eggs should account for 15 percent to 20 percent of their daily calories. Calcium is particularly crucial, as nearly half of all skeletal growth occurs during adolescence. Teenagers should aim for 1,300 milligrams of calcium per day with at least three 1-cup equivalents of low-fat dairy products per day including yogurt, cheddar cheese and milk. Total fat should make up no more than 30 percent of daily calories, and trans fats – found in baked goods, snack foods and fried foods – should be limited.

青少年比兒童和成人需要更多的卡路里和更多的營養(yǎng)物質(zhì)。女孩每天需要大約2200卡路里，而男孩需要2500 - 2900卡路里。瘦肉、魚、家禽、大豆、豆類、堅果/種子和雞蛋中的蛋白質(zhì)應(yīng)該占他們每日熱量的15%到20%。鈣是特別重要的，因為近一半的骨骼生長發(fā)生在青春期。青少年每天應(yīng)該攝入1300毫克的鈣，每天至少攝入三種1杯當量的低脂乳制品，包括酸奶、切達干酪和牛奶。總脂肪應(yīng)不超過每日熱量的30%，而反式脂肪——存在于烘焙食品、零食和油炸食品中——應(yīng)加以限制。

Healthy eating for teenagers should also include vitamin D, which ensures proper absorption of calcium, as well as iron and B vitamins. Teenage girls are particularly susceptible to anemia due to iron deficiency; iron-rich foods include meats, pulses, green vegetables and fortified cereals. B vitamins like thiamin, riboflavin and niacin are required to maintain energy levels and are present in whole grains, meat, potatoes, lentils and bananas. See a full chart of teenagers' nutrient needs at World's Healthiest Foods.

青少年的健康飲食還應(yīng)包括維生素D，它確保鈣的適當吸收，以及鐵和維生素B。由于缺鐵，少女特別容易患貧血;富含鐵的食物包括肉類、豆類、綠色蔬菜和強化谷物。維生素B如硫胺素、核黃素和煙酸是維持能量水平所必需的，它們存在于全谷物、肉類、土豆、扁豆和香蕉中。請看世界上最健康食物中青少年營養(yǎng)需求的完整圖表。

Making healthy food fun and easy

讓健康食品變得有趣和簡單

One of the ways adolescents assert their new-found independence is to make more of their own dietary choices, but there are still some ways in which parents can ensure healthy eating for teenagers. Teens aren't likely to be swayed by lectures about nutrition, but they will often grab whatever quick, appetizing foods that parents make available to them. Pre-made healthy sandwiches that are all ready to go in the refrigerator when a teen gets home from school can reduce fast-food temptation while string cheese, all-natural fruit leather, bagged baby carrots, bean burritos and whole-wheat English muffins are easy to take on the go.

青少年維護他們新獲得的獨立性的方法之一是更多地做出自己的飲食選擇，但父母仍有一些方法可以確保青少年的健康飲食。青少年不太可能被營養(yǎng)方面的講座所左右，但是他們經(jīng)常會抓住父母提供給他們的任何快速的、有食欲的食物。孩子們從學(xué)校回家后就可以把預(yù)先做好的健康三明治放進冰箱里，這樣可以減少快餐對他們的誘惑，而奶酪條、純天然水果皮、袋裝小胡蘿卜、豆卷餅和全麥英式松餅也很容易被帶走。

Make trail mix more enticing by adding some chocolate chips, or keep a pitcher of fruit and yogurt-filled smoothies in the fridge. Satisfy savory cravings with hummus or black bean dip with veggies and wheat pita chips or popcorn sprinkled with parmesan cheese. Fun breakfasts like 'waffle sandwiches' made with peanut butter and fruit or breakfast burritos spiced up with salsa can help teens start the day off right.

加入一些巧克力片，讓什錦干果更加誘人，或者在冰箱里放一罐水果和酸奶奶昔。用鷹嘴豆泥或黑豆蘸蔬菜、小麥皮塔餅或撒上帕爾瑪干酪的爆米花來滿足你對美食的渴望。有趣的早餐，比如用花生醬和水果做的“華夫餅三明治”，或者加了調(diào)味汁的墨西哥卷餅早餐，可以幫助青少年正確地開始新的一天。