Group: General Diet & Nutrition

Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

Join group

Healthy diet for 13 year old?

starprincessme
starprincessme
Posts: 1
Joined: 2011/12/13
Bangladesh
2011/12/13, 02:24 AM
I've lost a lot of weight over the past few months with dieting and vigorous exercising. Now, I want to follow a healthy diet that will become my permanent lifestyle. I do different workouts 5-6 days a week for at least 40 minutes and I try to be as active as I possibly can. I'm currently 5 feet 4 and weigh 100-102 pounds. I was wondering if anyone would suggest a healthy eating plan for life long weight management. Currently, this is what I eat:

Breakfast: Boiled veggies, 1 boiled egg and 2 maida roti
Snack: 1 fruit
Lunch: White rice, with vegetable and spinach curry, chicken/fish curry and lentil curry
Snack: Chicken vegetable soup
Dinner: Same as lunch, just smaller portions

Post workout: Soy milk and strawberry shake, no sugar

Sometimes, I eat too many sweets and chocolate deserts all at once, however I don't gain weight (Just water weight for a few days and then the scale returns back to normal). I also overindulge in biscuits way too often. I was wondering if there were healthier alternatives. By the way, all the curries are cooked with moderate amounts of soy bean oil and I have green tea twice a day. I avoid junk most of the time, but once I start having unhealthy food, I can't seem to stop. (Although I compensate the next day by exercising and eating healthy). I eat 5 hours before going to bed, and I fast maybe once a month. I am pretty health conscious compared to my class mates, but I just want to ensure a good health and growth rate.

So would anyone help me construct a balanced healthy diet or perhaps give me suggestions to improve my current one? And by the way, how many calories do I need per day? Since I live in Bangladesh, I might not be able to implement all your tips, but still I would appreciate it.