. Modifying diet related behaviour As you have read in the chapter on ‘Self ’, adolescence is a time when an individual begins to question authority and tries to establish her/his status. Eating behaviour is one of the mediums through which individuality may be expressed by adolescents. Thus, rejection of routine home food (which may be healthy) and eating outside (not so healthy), sometimes in order to conform to peer preferences, is not uncommon in adolescence.
It is easier for us to change lifestyle and diet patterns if we are convinced that we want to do so. What are the ways in which adolescents can modify their own behaviour? The next section tells us more about how to adopt healthy dietary practices. Limiting television viewing: Television viewing should be limited to about one or two hours each day (this includes playing video games or using the computer).
Watching television does not use up many Calories and it encourages eating erratically, since it is common to eat while watching TV. Overeating and under-eating is common among those who do it. Healthy eating habits: Eat three balanced meals of average size each day, plus two nutritious snacks. One must try not to skip meals.
Snacks: Snacks should be limited to two each day and they can include low calorie foods, such as raw fruits or vegetables. Avoid using high calorie or high fat foods for snacks, especially potato chips, biscuits and fried foods. Of course, favourite snacks can be consumed once in a while, but this should not be made a habit. Drinking water: Drinking four to six glasses of water each day, especially before meals is a good habit.
Water has no calories and it will create a feeling of fullness. Avoid drinking soft drinks and fruit juices too frequently, as they are high in energy ( - calories per serving). Diet journal: It helps to keep a weekly journal of food and beverage intake and also of the amount of time that is spent in watching television, playing video games and exercising. Recording body weight each week is a good practice.