Writer: Rachel Holland, (979) 862-1556,workn1@agcom.tamu.edu
Contact: Dr. Sharon Francey Robinson, (979) 845-6379,s-robinson@tamu.edu
COLLEGE STATION – Teens may spend time studying history and working algebra problems, but a nutrition specialist with Texas Agricultural Extension Service said teens need to brush up on nutrition, too.
“Too many teens weigh too much,” said Dr. Sharon Francey Robinson. “Too few receive the nutrients they need.”
Teens’ weights are influenced by how many calories they consume and how many calories they expend. Some factors that influence intake are:
*what teens eat
*where they eat
*how much they eat
*who they eat with
*why they eat
“Teens’ lifestyles influence the calories they expend,” she said. “Teens who are more sedentary in their hobbies expend fewer calories than teens who participate in regular physical activities or sports. Many teens have after-school jobs and this influences their activity level too.”
Robinson said the lifestyles teens develop today affect their health tomorrow. Yet, too often teens fail to make the grade when it comes to healthy choices.
“It’s very important that teens consider this, because obesity is related to chronic disease – not only chronic disease later in life – but disease that will affect them in the teen years, such as diabetes,” she said.
Overweight teens should work with a health professional such as a doctor or dietician, eat sensible portion sizes of healthful foods and get regular physical activity. Robinson said starvation diets, pills and supplements do not work.
“They’re very hard on the body,” she said. “If you do lose weight at all, the weight loss is not long-lasting.”
Robinson said teens have to personally commit a healthy lifestyle, beginning with physical activity. Only one in five teens are physically active.
“Teens should work up to at least 45 minutes of physical activity per day,” she said. “This activity helps to reduce the risks of heart disease, cancer and diabetes.”
They should also start each day with a healthy breakfast. Robinson said teens who start the day with breakfast have better overall diets than those who do not.
“Teens need to load up on fruits and vegetables instead of high calorie foods that don’t pack a punch,” she said. “The most commonly consumed vegetable among teens actually is French fries, which are high in fat and not a good source of the nutrients supplied by (other) vegetables.”
Robinson said better choices among fruits and vegetables are broccoli, fruit juice and canned fruits.
Grain-based foods should be the foundation of these healthy meals. Less than 10 percent of teens get the recommended three servings of whole grains daily. Grain servings can be added through a slice of whole wheat bread, one-half cup brown rice or one cup of a whole grain breakfast cereal.
Teens also need the calcium found in dairy foods. Four out of five female teens and half of all male teens are not getting the recommended level of calcium.
“Calcium-fortified orange juice, breakfast cereal and rice are sources of calcium other than milk, yogurt and cheese,” Robinson said. “Remember your calcium; it’s advice you can stand on.”
Parents can help teens commit to a healthy lifestyle by stocking their pantries with healthful foods. Robinson said parents can provide interesting and healthful foods like pretzels instead of chips or calcium-fortified orange juice instead of soda to help teens make healthy choices.
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