Healthy Teens Fact Sheet

Brought to you by qualified nutritionist and former TV presenter Karen Fischer (What's Up Doc? Channel 9). Check out Karen's website and ask a health question at www.healthbeforebeauty.com

Examples of unhealthy school meals: Meat pies, sausage rolls, pizza, fried chicken, burgers, chips, cream buns, pastries, flavoured milk, soft drink, energy drinks, white bread, bread that contains preservatives*, snack bars, chocolate, lollies, doughnuts and biscuits. *Preservative 282 (calcium propionate) can cause hyperactivity and poor concentration.

When you eat HEALTHY foods, what's in it for you?

Eating nutritious foods benefit you in many ways: You are more likely to have beautiful skin, sustained energy and better concentration during exams. Eating healthy food daily also means you'll be less prone to getting depression, diabetes and unhealthy weight gain. You deserve to feel good and you deserve all the benefits of eating healthy food. You also deserve occasional sweet treats so relax and have fun when hanging out with friends. Remember: healthy eating is NOT about strict dieting, it's about giving your body what it needs so you feel happy and healthy.

Good breakfast options: Low GI grainy breads (topped with 1-2 eggs, beans, avocado, or occasionally sugar-free jam); rolled oats/porridge (NOT instant oats); muesli and wholegrain cereals that contain no added sugar. Sweeten your cereal with fresh fruit/honey on porridge.

Good morning tea/afternoon snack options: fresh fruit; a sandwich made with grainy bread; yoghurt with fresh fruit; sushi; vegetable sticks; salad/egg/tuna/legumes/chicken/ plenty of water, low GI crackers (jatz, grainy crisp breads, vegemite, sugar-free quality jam).

Good lunch options: 1-2 sandwiches made with salad, grainy bread & protein (e.g. tinned tuna/chicken/tofu/beans/egg). If you're having a wrap (a non-grainy carb) then make sure you have it with plenty of protein and salad. Also, try pasta with olive oil, protein and veggies.

For dinner, fill ½ your plate with salad or vegetables, then have ¼ plate of protein and ¼ wholegrain carbohydrates such as brown rice. Meal ideas will be on my website soon so stay tuned.

Treat yourself! It is okay to have occasional treats, especially when relaxing with friends. Being obsessive about food and how much you do or do not eat is unhealthy for your wellbeing. Eat healthy food because you care about yourself, do not diet as self-punishment.

Drink water and avoid skipping meals. Always have breakfast, morning tea, lunch and dinner. ALWAYS! No exceptions - you want to create a fast metabolism and enjoy meal time.

Try some of Karen's healthy and delicious recipes:
Tasty Omelette
Delicious Salad Dressing