Adolescence period; It is a transition process from childhood, when healthy eating habits begin to form, to adulthood, when these habits are established. And unfortunately, the rapidly increasing obesity in our country is largely due to changes in eating habits and decreasing physical activity with the development of industry and technology.
Nutritional style during adolescence is extremely important for growth and development. Junk food consumption, fast-food style nutrition and standing snacking habits, which are frequently encountered in this period covering the 10-19 age group, invite serious health problems, especially obesity. Overweight and obesity are inevitable as a result of the decrease in physical activity in this age group, which has to consume most of its meals outside or in canteens with its peers, after going to school and classrooms. In addition to the many problems that adolescence brings, psychological problems caused by obesity negatively affect both the individuals and their families.
Obesity during adolescence is a health problem that must be taken precautions for. And since the warnings given by families during this period are often misunderstood by adolescents, this process should be overcome with the help of a psychologist and dietitian. Rather than dieting, they should be provided with an adequate and balanced diet, and it should be known that if they consume the required amounts of each food group, weight loss will occur over time. Not skipping breakfast, replacing food consumed outside with home-cooked meals, consuming snacks, and staying away from high-calorie foods are the basic changes that can be made to achieve weight control.
For breakfast, eat protein-rich foods such as milk, cheese, and eggs, as well as whole grain bread. Soup, meat and vegetable dishes, salad, yoghurt and whole grain bread should be preferred instead of fast food, rice/pasta and pastries for lunch and dinner. If there is a toast or sandwich option made from whole grain bread in the meals to be consumed from the canteen, it can be consumed with ayran, otherwise it would be more appropriate to prepare it from home. Carrying foods such as fruit, ayran, yoghurt, walnuts and roasted chickpeas for snacks can lead to unhealthy eating as a result of sudden hunger. It will prevent food consumption. Ready-made fruit juices and carbonated drinks with high sugar content, foods prepared by frying and oily sauces should be avoided, and milk or fruit desserts should be preferred instead of sherbet dumplings.
In order to establish the balance between the energy consumed and the energy spent. You should definitely exercise for 1 hour a day, reduce the time spent in front of the computer and TV, consume 2-2.5 liters of water a day, eat every 2.5-3 hours, not stay hungry for more than 4 hours as much as possible, and definitely increase your metabolism within the first half hour after waking up. You should have breakfast to speed things up.
Read: 0
