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A guide to healthy eating for teenagers

12/06/2018 by Alexandra

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This guide helps to give some advice and tips on healthy eating. We look at how to get your 5-a-day to look and feel your best. We also explain how important it is for a healthy body and beautiful skin to get enough water every day. Finally we suggest some of our favourite healthy but delicious smoothie recipes.

Healthy eating top tips:

  • Start your day with a healthy breakfast. Adding fruit to your cereal or yoghurt is a great way to get you on your way to 5 a day
  • Eat a variety of foods every day. Eating fruit and vegetables of all different colours will give you a wide range of vitamins and minerals, the more colourful the better
  • Try to eat whole grains and other fibre rich foods - they are healthy, will get your bowels moving and fill you up
  • Listen to your body. Eat when you are hungry, but stop when you feel full
  • Remember to thoroughly chew your food before swallowing
  • Keep an eye on portion sizes, the more full your plate is the more you will eat. Start with a smaller plate of food and if you’re still hungry you can always fill up on fruit for desert
  • Snacking is fine, but make sure you're still making healthy choices. A piece of fresh fruit, nuts and seeds are great options

grapefruit

What counts as 1 of your 5-a-day?

Often it isn't clear what actually counts as 1 portion of fruit or vegetables. We have laid out some guidelines below to help you out:

FRUIT:

  • 1 medium sized fruit (apple, orange, etc.) counts as one serving
  • 1 handful (9 to 10) of blackberries or grapes
  • 2 handfuls (4 heaped tablespoons) of blueberries or raspberries
  • 14 cherries
  • 2 clementines
  • 7 strawberries
  • 1 large slice of pineapple
  • 3 heaped tablespoons of canned fruit salad
  • 3 whole dried apricots
  • 1 medium glass (150ml) of fruit juice - 5 glasses doesn’t count, you can only count one glass towards your 5 a day as it doesn’t contain all of the goodness of fresh fruit.

VEGETABLES:

  • 2 spears of broccoli
  • 2-inch piece of cucumber
  • 14 button mushrooms or 3 handfuls of slices
  • 3 heaped tablespoons of frozen peas
  • Half a fresh pepper
  • 1 corn on the cob or 3 heaped tablespoons of canned sweetcorn
  • 1 medium or 7 cherry tomatoes
  • Although a vegetable remember potatoes don’t count as a 5-a-day portion. This is because they are considered a 'starchy' food and are counted as a carbohydrate instead.

Are you dehydrated?

If you are thirsty, the chances are that you actually are dehydrated. Not drinking enough water is responsible for a whole load of problems you might get, from tiredness and lack of concentration to headaches and feeling sick.

A lot of people exist in a constant state of dehydration simply because they don’t drink enough.

" A lot of people exist in a constant state of dehydration simply because they don’t drink enough."

We get so used to existing without enough water that we become accustomed to feeling tired and getting headaches not realising that with just a few more glasses of water a day we could feel so much better. and furthermore help the body rid itself of unwanted toxins.

How much water should I drink?

Most experts recommend drinking around 6 to 8 glasses of water a day to be getting enough. If some of this water takes other forms – such as herbal tea or juice – then that’s fine, but it is best if as much is pure water as possible.

  • Carry a bottle of water with you and refill where you can
  • Have a drink when you feel a little hungry – sometimes your brain gets confused between hungry and thirsty.
  • Have a large glass of water after every meal
  • Eat plenty of fruit and vegetables, as these have a really high water content and will help your hydration levels, and also your 5-a-day intake!

Healthy smoothie recipes to enjoy

apricot

Trying to keep up with having all of your 5-a-day can be difficult for some people. Smoothies are a great way to get your 5-a-day as they are jam-packed full of fruit and go down really well on their own or alongside your normal breakfast in the morning. Plus a 150ml glass will count as one portion of your 5-a-day.

We have included some great recipes to get you started but why not experiment with your favourite fruits? You could even add vegetables to get added flavour.


BANANA SMOOTHIE


  • 240 ml ice-cold Almond, Soy or Rice milk
  • 1 ripe medium banana, peeled and sliced
  • 1 tbs honey
  • Vanilla extract or vanilla sugar
  • 4 ice cubes
  • Combine all ingredients and blend until smooth. Makes 2 servings.

STRAWBERRY SMOOTHIE


  • 360 ml yogurt strawberry or vanilla
  • 10 large frozen strawberries
  • 400 ml Almond, Soy or Rice milk
  • Combine all ingredients and blend until smooth. Makes 2 generous servings.


SUPER NUTRITIOUS SMOOTHIE


  • 2 large bananas
  • 10 strawberries, frozen or fresh
  • 240 ml blueberries, frozen or fresh
  • 100 ml orange juice
  • 750 ml Almond, Soy or Rice milk
  • almonds or cashews
  • flax seeds
  • wheat germ
  • peaches, sliced (optional)
  • nectarines, sliced (optional)
  • mangoes (optional)
  • guava (optional)
  • pineapples (optional)
  • Combine all desired ingredients and blend until smooth. If you'd like a colder, thicker smoothie, simply add a fistful of crushed ice before blending. Makes 2 nutrition packed servings.


MIXED BERRY SMOOTHIE


  • 500 ml mixed berries (raspberries, blackberries, and strawberries)
  • 240 ml plain yogurt
  • 1 ripe banana, sliced
  • 120-240 ml apple juice
  • Combine all ingredients and blend until smooth. Start with the lower amount of apple juice and continue adding the juice until the smoothie is your desired consistency. Makes 2 servings.


Oy! is all about embracing a healthy lifestyle that looks after your body as well as your skin. We hope you have found this guide useful. If you would like more information about our organic skin care range, please call us on 01403 740350 or leave a comment or question below.



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