Tá mo dhéagóir cruinn: conas is féidir liom cabhrú leis a réim bia a bhainistiú níos fearr?

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Tá mo dhéagóir cruinn: conas is féidir liom cabhrú leis a réim bia a bhainistiú níos fearr?

Young growing girls have specific dietary needs. The intakes of nutrients, iron, calcium and vitamin D are important. Even if sport is compulsory at school, the movement time is not sufficient to balance the often too rich energy supply from the foods consumed during the day. Some simple tips to put in place to help him find a good balance.

Your child loves sugar

Surplus sugar quickly turns into fat. And food contains a lot of it. To help them regulate their consumption, a few tips:

  • Do not buy too many cakes, ice creams or dessert creams to avoid temptations;
  • Beware of light foods low in sugar: they often hide fat and maintain the taste for sweetness. You have to read the labels and look at the calories but also the sugar contained in the product;
  • Between a fruit tart and a cream cake, it is better to choose the fruits;
  • Replace sodas with fruit juice without added sugar or sparkling water. Get used to recognizing the feeling of thirst and drinking water.

Parents can also play the teething card. “Watch out for your smile…”. Teeth do not like sugar and despite brushing, sugar combines with bacteria in the mouth to form an acidic mixture that will attack them in depth. If the young girl is afraid of cavities, and of the dentist, it is a good argument to convince her to limit sugar.

Your child loves fast food

Without depriving herself of her little pleasure, the young girl can choose, for example, a simple hamburger, without the addition of bacon or sauce included. She can favor the one that contains salad and raw vegetables and once in two, not accompany it with fries. Fast food restaurants also offer small salads or sachets of cherry tomatoes. The drink is also very high in calories, a 33 cl cola contains the equivalent of 7 lumps of sugar (35g). She can choose the light version or even better for the body a fruit juice without added sugar or mineral water.

It can be fun going through her favorite foods with her and looking at their lumpy sugar counterparts. Teens may not realize what the foods contain. A nice and educational moment, which can bring awareness.

Your child does not like to play sports

With a food rebalancing, dieticians, nutritionists, nutrition coach advise to increase the movement time. No need to sign her up for a sport she doesn’t like, she won’t go. Better to show him that 30 minutes a day of playful movements such as walking or cycling, dancing with Tik Tok, skipping rope… will allow him to live a healthy life.

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This is also the main recommendation of the World Health Organization (WHO) to fight against adolescent obesity.

“In order to improve their cardio-respiratory endurance, their muscle and bone condition and the cardiovascular and metabolic biological markers” adolescents must accumulate 60 minutes of activity per day. These 60 minutes per day include:

  • an cluiche
  • the sports
  • displacements
  • daily tasks
  • gníomhaíochtaí áineasa
  • physical education or planned exercise, in the family, school or community context.
  • anmoderate to sustained physical activity.

Eat more, but better

Contrary to popular belief, it is important not to enter into a diet or a restriction. This leads to compulsive behaviors and in the most severe cases bulimia or anorexia.

Even if the girl does not like green vegetables, it is possible to incorporate them into dishes. For example, spinach pasta, zucchini lasagna, salad spring rolls … Many sites offer balanced recipes that are easy and quick to make. This is what Myriam-Anne Mocaer, naturopath, recommends in her nutritional support. Nice, colorful, creative dishes. A good time spent together and the weight loss will be done quietly, without the feeling of deprivation.

“A supplement in vitamins or even trace elements is sometimes necessary in adolescents, because, without a balanced and diversified diet, the body is exhausted, and gives what I call” teenage fatigue “. The studies, the late exits and the lack of sport can obviously be an element adding to this fatigue and this one can unfortunately settle for a long time. “

The teenager will pay attention to the looks of others, may develop a problem with her relationship with food. It is important to remind her that what her friends eat or don’t eat has nothing to do with her own dietary needs. Each person is unique. Being accompanied by your attending physician, a nutritionist, a dietician, sports coach is possible. It will thus be able without depriving itself to find a balance.

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But maybe it is his way of expressing something, a concern, a stress or quite simply of being “rebellious”. In this case, the body speaks and calling a psychologist can also help to resolve anxieties, which are alleviated by the act of eating. A very broad subject.

 

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