For your information, it would take 134 minutes jogging to work off a large Big Mac meal or 326 minutes walking. It is the equivalent to eating nearly five Mars Bars. Scary isn't it?
Many people don't know what a healthy portion size looks like. The Australian Healthy Food Guide website has a free downloadable PDF Portion Poster which I highly recommend looking at. According to the Eat for Health website, 14-18 year old girls need the following:
Vegetables... 5 serves
Fruit... 2 serves
Grains... 7 serves
Lean meat, poultry, fish, eggs, nuts, seeds and legumes... 2 1/2 serves
Milk, yoghurt, cheese... 3 1/2 serves
Active, older or taller girls can have 0-3 extra serves of food or treats.
It would be a very useful exercise to keep a journal of what you eat and work out how many portions of each food group you eat per day.
Overeating is a problem for many people over the holiday season. Here are some tips to avoid gaining a couple of kilos this Christmas.
Melanoma is the most common type of cancer in 12-24 year old Australians (Cancer Council). The MyUV website can tell you the UV level where you are and recommend the times you should take precautions. Your skin also ages prematurely when exposed to the sun unprotected.
Slip on protective clothing like a rashie or shirt
Slop on some sunscreen UV30+ or higher
Slap on a hat - preferably a wide brimmed one
Seek some shade
Slide on some sunnies.
Alcohol and drugs can have serious side effects such as anxiety, depression, psychosis, and death from overdose. They can also make you look ugly:
Teen Compass has a Wellness Assessment survey that you can work through and see what areas of your life might need a bit of work. It covers relationships, emotions, spirituality, rest and play, resilience, care for body, organisation and school and work. You can find it here.