Healthy eating and weight for your adolescent

The high school is hard work and that requires your adolescent healthy eating and drinking. But how much and what? And does your adolescent have a healthy weight?

Your teenager eats like you according to the eat the five basic food groups. Of course there are differences per person. One child is very active or is in a growth spurt, and can therefore use some extra products from the eat the five basic food groups. While the other person prefers to gamet or the smallest of the class, and therefore needs less than average. With the eat the five basic food groups. for you you can see what your child needs.

Adolescents are often hungry. Not surprising, because they are growing very fast now. It is good to eat something between meals, but make conscious choices. Give them something out of the eat the five basic food groups, so some vegetables, fruit or a full wholemeal sandwich, sandwich or wholemeal crispbread. If they want something to snack, keep it small. A cookie or a licorice for example. 

Does my teenager have a healthy weight?

Adolescents come in all shapes and sizes, but at what weight is there something more going on? The Body Mass Index (BMI) indicates whether the weight is correct for the height. It is a good indication to see if your adolescent has a healthy weight. Calculate the BMI below. You will receive a customized advice immediately. Is the BMI really too high or your child is far too light? Then ask the school doctor or general practitioner for advice or go to a dietitian. They can more accurately determine whether your teen is indeed too heavy or too light and gives specific advice.

To move

For adolescents, the advice is to exercise at least one hour of moderate to intensive exercise every day. Cycling to and from school also counts. The longer and more intensively your child moves, the better. It is important that your child does exercises at least 3 times a week that strengthen the muscles and bones. Think of gym classes at school, sports, dancing, running. And prevent your child from sitting still, such as watching TV, computing, gaming and reading.

5 tips for home (give it a healthy example)

Even if your child goes to secondary school, as a parent you still play an important role in his choices. He still looks at what you do. Make smart use of it. Give the healthy example.

Tip 1: Take the time for breakfast

Breakfast together at the table, also on school days. So you show that you also just breakfast and take the time for it.

Tip 2: Make a healthy port from home

Seduce your child at home with healthy choices. Put a nice fruit bowl on the table, read a solid fruit moment and give some snack vegetables if you have a nice appetite. Eat the meals comfortably at the table and limit the number of distractions, such as a television in the background. That way you pay attention to your food and to each other.

Tip 3: Bring sandwiches to school

If you just take sandwiches to work, then your adolescent probably also takes ordinary sandwiches. So he does not have to buy something in the canteen every day. Idea: discuss what he has eaten on a school day and explain the benefits of healthy choosing. Do not eat your child so much at school, make sure that when he gets home he can make a sandwich from wholemeal bread or spread a sandwich.

Tip 4: Keep your own size with candy

Do not constantly ask that sweets and snacks are so bad. But show that it's okay, as long as you do not eat too much. Do not use candy as a reward and do not keep a snack for punishment.

Tip 5: Take water as standard

Your child's body needs about 1.5 to 2 liters of fluid every day. Water and tea without sugar are perfect for that. Milk also counts. There is a lot of sugar in juice and soft drinks. Just look at the picture below how many sugar cubes there are in the different drinks. Give the good example and also drink water as a standard thirst quencher.

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