Commandment 1: Drink at least 8 cups of water daily. Drinking water can be bceneficial to your immune system, your ability to work, cramps, headaches, skin, and can also flush out toxins in your body. Commandment 2: Make sure to do exercise every day. Go for a run, swim, bike! Don’t stress over your physical strength. Give your body rest every now and then. You can set a schedule for yourself where you can rest every other day, or rest after every two days you work. Physical exercise can benefit you because it can clear you’re your mind when you feel stressed, controls weight, prevents you from getting diseases, and can help you have a good metabolism.
Commandment 3: Calcium is very essential to life. You can have 1-2 servings of dairy products every day; it can provide calcium which makes your bones, teeth, and muscles stronger and healthier. Ex. Milk, cheese, Greek yogurt etc. It is also important to take in food that gives you protein. Food such as fish, eggs, nuts, etc. gives you proteins. Proteins are one of the key functional components needed to run your body.
Commandment 4: You should only intake 5-8 teaspoons a day of fat sugar (unnatural). A teenager should only be in taking 1,800-2,000 calories every day. Avoid taking in too much sugar by avoiding sugary beverages such as soda, fruit drinks, and sports drinks with packed sugar. Although in taking too much sugar can be bad, there are still healthy sugar such as honey, cane sugar, and brown sugar that are important to your body; blood. It is recommended to have 6 teaspoons of sugar per day for women. Commandment 5: Eat at least 150 grams of carbohydrates a day. (Equivalent to 2 and a half egg) Carbohydrates give you energy and are especially needed for sports players. Examples of healthy carbohydrates are including grains, vegetables, fruits, nuts and seeds. Daily minimum intake of whole grains per day is 3 ounces for teenage girls. (Equivalent to 3/4 cup of shredded chicken) Example of whole grains; spaghetti, rice, whole-grain bread.
Commandment 6: Eat at least 7 serves of grain a day. ex. Cereal, porridge, Oats, Quinoa etc.
Commandment 7: According to the United States of Agriculture, average teens should intake 2 cups of whole fruits daily. Fruit juice does no good because it is very full of water and processed sugar consists of very little nutrition. Fruits can reduce risks of heart diseases, obesity and certain types of cancer. Fruits are low in fat, sodium, and calories, and have no cholesterol. They also helps form red blood cells and includes vitamin C which helps your wounds heal quickly, and keeps your gum healthy.
Commandment 8: Eat more vegetables, particularly green, orange and red vegetables. ex. Broccoli, cabbage, tomato, spinach. Eat at least two to half a cup of vegetables every day.
Commandment 9: Don’t buy too much store bought food, such as cakes, and muffins. Only eat them once a week or even less. You shouldn’t eat too much of these fatty food because they can give you high blood pressure, cause heart diseases and can also block your arteries.
Commandment 10: Try avoiding food including MSG. MSG is used in food to add flavor which makes you want to intake more of. It is common in fast foods, and chips. If in taking anything exceeding 3 grams of MSG, it is too much. It can cause kidney diseases, hypertension, painful headaches and other heart diseases. It also can weaken your bones because our body can compensate by taking in too much MSG. Eating too much MSG can also make you thirsty for high-calorie drinks. Read labels and choose lower sodium containing food.