Tips for optimal health in the teens
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Optimal health for teens begins with three common habits: nutrition, exercise, and sleep. Teens don't always make the healthiest choices when it comes to nutrition. They are always on the go. Computer games and TV can quickly take priority over training, and sleep is often given a lower priority.
Teenagers need a lot of energy from calories in their food, and these calories should come from healthy and nutritious food. All too often, teenagers tend to eat a lot of fast food, and food with added sugar. Instead, think about eating lots of fruit and vegetables, whole grains, proteins and low-fat dairy products.
In the teenage years, you grow a lot. Calcium is important for building and maintaining strong bones and teeth. Teenagers are recommended an intake of 900 mg of calcium every day. Fill the fridge with low-fat milk, cheese, yoghurt and other low-fat dairy products that are also good to have as snacks during busy weekdays. Add yogurt to a smoothie, granola or eat as a dessert with fresh summer berries. Probiotics in yogurt are also good for gut health, and like other low-fat dairy products, a healthy source of protein.
For teenagers with dairy intolerance, soy products are available as an alternative. For example, calcium-fortified soy milk, soy yogurt and tofu. Vegetables are also a source of calcium. Add dark leafy vegetables to salads or with roast potatoes and broccoli.
Vitamin D increases the absorption of calcium. Teenagers are recommended 10 micrograms of vitamin D daily. Sources of vitamin D are the sun, food such as eggs, tuna, salmon and sardines. Certain dairy products are also enriched with vitamin D. Make eggs for breakfast, and have fish for dinner - a little more often!
Iron is important for healthy red blood cells. Oxygen passes through these cells to give us energy. Fatigue can be a sign of low iron levels. It is particularly important for girls who have an increased need for iron due to, for example, menstruation.
Chicken, turkey, halibut, tuna and beef are rich sources of iron. Legumes are also an excellent source of iron. Grilled black bean burgers on the grill sounds good! See our recipe below. Bring the young people into the kitchen and cook together with the whole family.
Vegetable sources of iron are leafy vegetables such as spinach, kale and Swiss chard. Iron is better absorbed in conjunction with vitamin C. Mix a green salad with some red summer strawberries full of vitamin C, and not least yellow paprika - and you're on your way.
Vitamin C is also important for collagen production, and the development of ligaments and tissue to support bones. For those over 14, the recommended daily intake is 75 mg. Other rich sources of vitamin C include citrus fruits and kiwi.
Parents who love Aarja Health's products look for nutritional supplements to ensure that teenagers get the vitamins and minerals they need, and not least clean and safe products. Check out Aarja's Vitamin C and D3 for children , chewable tablets with a wonderful taste of Nordic blueberries.
Regular exercise should be part of every teenager's daily life. Many teenagers are active through team sports, dance, or swimming throughout the school year, but less active during the holidays. Summer is the time to enjoy the lovely weather and longer days. Go on trips together or explore new natural gems on the bike. Any activity is better than no activity.
Sleep is another important element of teenage health. It is recommended for teenagers aged 14-17 to sleep 8-10 hours every night.
Healthy habits formed in the teens help promote healthy habits as an adult.
Grilled black bean burgers
6 burgers
90 grams of large oatmeal flakes
1 tablespoon olive oil
½ large onion, finely chopped
2 cans black beans, drained, washed and dried
1 teaspoon chili powder
½ tsp cumin
¼ teaspoon smoked paprika
2 large eggs
Salt and pepper to taste
¼ cup sliced spring onions or leeks
2 tablespoons fresh basil, chopped
1 tablespoon fresh thyme, chopped
2 tablespoons BBQ sauce
Accessories:
Serve with your favorite cheese, lettuce, tomato, onion and homemade hamburger buns (optional).
1. Place oatmeal in the food processor until it is ground into flour.
2. Heat a pan over medium-high heat. Add olive oil.
3. Add onion and paprika. Heat until the onion is transparent approx. 5-7 minutes.
4. Let it cool slightly, then transfer to the food processor.
5. Put in 3/4 of the black beans. Add spices, eggs, salt and pepper.
6. Run everything together in the food processor until everything is well mixed.
7. Stir in spring onions/leeks, basil, thyme and the rest of the whole black beans.
8. Shape the dough into 6 evenly sized burgers.
9. Grill burgers on medium-high heat, on greased aluminum foil for approx. 6 minutes.
10. Add cheese during the final stages of cooking.
11. Serve with or without bread, choose the side dish you like best.