Proper nutrition for adolescents (14-16 years old). Diet for teenage girls: the main rules for losing weight

Hello dear readers. How should the nutrition of adolescents of 14 years be adjusted? And why is this particular period of adolescent life interesting to us? Surely, because during this age period the strongest growth and evolution of the organism take place, and the health of a person in the future depends on a balanced, proper diet for a 15-17 year old teenager.

So, proper nutrition for a 14-year-old teenager should be thought out correctly, it should be strictly balanced, taking into account all the important micro and macro elements. In adolescence, endocrine glands are dynamically formed. There is a need for an excess of calories. It is important to formulate the diet correctly.

Basic foods for a teenager

In the daily diet, in any case, there must be proteins, fats and carbohydrates in a ratio of 1: 1: 4:

the first, it is important to pick up about 2-2.5 grams per 1 kilogram of weight (and choose proteins from animals for half this amount);
include the second component in the amount of about 100 grams (moreover, let 70% of the fats come from plants - the corresponding oils, and the rest from animals is sour cream, butter);
the third component of the diet, include about 10-15 grams per kilogram of weight (cereals from cereals, vegetable group, greens, bread, legumes, berries);
liquid - 50 ml per kg of weight in the form mineral waters(gas is not welcome), decoctions, juices, compotes, tea.

Here is a table to help you with the indication of how much protein (number of grams) are present in 100 grams of the following foods.

At the age of 14-16, increased appetite is more than the norm. And do not limit the growing body in nutrition. The daily amount of calories, both for a guy and a girl, is not less than 3000 kcal, and when playing sports - 3500-4000 kcal. And the right approach to eating adolescents involves dividing them into 4-5 meals.

Approximate menu

Considering the percentage distribution of products in the daily diet, one must not forget that breakfast should be 25-30% of the daily diet (snacks from vegetables or fruits, cottage cheese or cheese, eggs, salads; hot porridge, vegetable stews, fish; jelly or tea). Lunch - respectively 35-40% (soup, for the second side dish with something meat or fish; cookies, yoghurts will not interfere with drinking here). Snack - 10-15% (fruits, vegetable salad, cottage cheese). For dinner, we set aside 20-25% (chicken meat with vegetables, cottage cheese casserole, which can also be with apples, omelet with pasta or porridge).

Foods to avoid

Adolescence begins at 12-13 years old - it's time to take care of a healthy diet. Eating improperly since childhood can become habitual and cause overweight and associated health problems in adulthood. And most importantly, this age is a period of active restructuring of the body, its rapid growth, hormonal surge, the emergence of interest and entry into the sexual sphere of life - therefore, if you do not introduce proper nutrition for a teenager, he may begin to be persecuted dangerous diseases and appearance problems. The latter is often perceived as a tragedy by both girls and boys.

Eating the right diet for teens should eliminate obesity-related foods such as chips, soda, mayonnaise, store sauces, chocolate bars, and candy. They should be replaced with dried fruits, berries, natural juices. Also remove processed meat products - smoked sausages, sausages, canned food. Let the need for protein be covered by natural meat, fish, eggs, dairy. Fast food in any of its variations is harmful, as well as baked goods: pies, donuts, pizza. Fried, smoked, fatty food is extremely undesirable, we replace it with stewed, boiled and steamed.

However, it is necessary not to go to extremes and not restrict the child in food, because lack of nutrients can lead to dizziness, loss of performance, decreased concentration, immunity disorders, and malfunctioning of the gonads. Following generally accepted principles healthy eating does not mean diet. During the period of active growth, any diet is contraindicated. Lack of nutrients in the diet can lead to joint disease and brittle bones.

An example of a menu for a week:

For breakfast during the week, you can serve casserole with raisins, oatmeal, scrambled eggs, scrambled eggs, vegetable stew, cottage cheese pancakes, yogurt.
For breakfast # 2 - zero fat yogurt, your favorite fruit or vegetable.
Lunch must include the first, second and third - it can be, at choice, vegetable soup, spaghetti, stewed vegetables, baked potatoes, porridge with the addition of meat, vegetable salad in vegetable oil, juice, compote or tea.
For an afternoon snack, take chopped vegetables, a glass of yogurt or kefir.
For dinner, products of your choice - fish baked with vegetables, cottage cheese with dried fruits on sour cream, vegetable salad, to which you can add a piece of meat, juice.

For a girl, the menu should be rich in iron-containing foods. These are lean fish from the sea and other seafood, beef, beans, beans, peas, buckwheat, spinach, cabbage. Dairy and fermented milk, eggs, chicken meat are necessary for the construction of tissues of a growing body and the full production of sex hormones.

Sample menu for a girl 14 years old

Serving size should be weighed against the number of meals. If there are 3-4 meals, then the portion size should be medium, about 200-250 g. If 5-6, then the portion size will be smaller. If 2-3, then the portions should be larger. However, the most rational is 4-5 meals a day. It does not overload digestive system and ensures the normal absorption of nutrients.

A teenager's slimming menu should completely exclude simple carbohydrates, confectionery, fatty and smoked foods. It is necessary to abandon fatty meats, to minimize the consumption of carbohydrates. Daily energy requirements should be covered in the range of 1500-2000 kcal. Meals should be fractional and include fiber.

Menu for a losing weight teenager

For example, this:

Breakfast - coarse porridge, omelet, 1 apple, a glass of kefir or low-fat yogurt.
Lunch - lean meat or fish baked, boiled or steamed, vegetable salad with olive oil.
Dinner - vegetables, low-fat cottage cheese, drinking yogurt.

Proper nutrition for a teenager must be combined with moderate physical activity. The meal schedule is also important - if you eat at the same time, it will be easier for the body to properly manage nutrients. When teaching children to healthy eating, parents must follow its principles themselves, otherwise, teaching harmful examples is fraught with copying wrong behavior.

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Familiar not only to adults, but also to adolescents. And, of course, adolescents will cope with this problem, adults should help. Since adolescents do not have enough experience and are not yet sufficiently guided in proper nutrition, adults should help choose the best nutritional option for a teenager, so as not to let them harm their body.

At this age, the child is not yet very self-organized, and in order to help him lose weight, you must make an effort. You'll have to:

Find a balanced diet for your child;
Completely exclude unhealthy foods from the diet;
Train your child to play sports.

V adolescence his body will easily cope with the task. With your help, he will cope faster, and you can get closer to your child, solving a common problem.

First of all, it is necessary, of course, to consult a specialist regarding the state of health of your child. He will be able to determine if there are any health problems of the child and serious disorders in the body's metabolism. What can affect the diet menu and exercise restrictions.

2. Features of the diet for adolescents 13, 14, 15 years old:

Consider the features of the diet for adolescents of different age categories. It should be noted that, no matter how old your child is, the basic rules remain the same for everyone. First of all, we exclude prohibited foods from the diet. These include:

Chocolate and chocolate products;
Butter rolls and sweet pastries;
Chips, croutons;
Industrial-made carbonated drinks and juices;
Fast food;
All fried foods;
Sauces, ketchups, mayonnaises;
Smoked and salted fish;
Industrial sausages;
Alcoholic drinks.

Foods that can be eaten include: all kinds of cereals, vegetable soups, dairy products, stews or baked meats (such as chicken, turkey, pork, lean cuts, rabbit meat, beef), seafood, eggs, protein bread ... Once a week, baked potatoes (or boiled "in their uniforms") and pasta made from durum wheat are allowed.

Starting from the age of 15, it is allowed to arrange a fasting day once a week. You can use a one-day diet, buckwheat diet, or any other option you like.

One of the main conditions in the fight against adolescent overweight is playing sports. You will need to choose an activity that suits your child and supervise that your child attends it. In our century computer addiction it's very hard to force yourself to look up from the monitor. It is even more difficult for a child to do this. You may interest him personal example, it will also have a beneficial effect on your figure too, and you will also be able to spend more time together. You can do: swimming, yoga, aerobics, dancing, running, wrestling and more. Choose any sport, just do it regularly and conscientiously, at least two to three times a week.

3. Menu of a diet for weight loss for teenagers for a week:

You will have to count calories while following this diet. For girls, the daily calorie intake should be 2600, and for male adolescents - 3000. Meals should be divided by 4-5 times, food should be taken slowly, chewing food thoroughly.

1st day:

On breakfast:
For the 2nd breakfast: one green apple or pear, low-fat yogurt - 1 cup;
For lunch: vegetable soup, fresh vegetable salad. The salad can be seasoned with olive oil or lemon juice;
Afternoon snack: low-fat kefir or yogurt - 1 glass; any fruit other than a banana;
For dinner: baked pork, stewed vegetables, freshly squeezed juice - 1 glass.

2nd day:

On breakfast: curd casserole with raisins, weak black tea without sugar - 1 cup;
For lunch: fruit salad dressed with low-fat yogurt;
For lunch: any porridge with boiled chicken, fresh vegetable salad. The salad can be seasoned with olive oil or lemon juice;
Afternoon snack: non-fatty cottage cheese with fruit, seasoned with low-fat sour cream;
For dinner: baked potatoes - 2 pcs., stewed fish fillets, fresh vegetables.

3rd day:

On breakfast: any milk porridge with fruit, weak black tea without sugar - 1 cup;
For lunch: 2 egg omelet, freshly squeezed juice - 1 glass;
For lunch: borscht, cooked in vegetable broth, seasoned with low-fat sour cream, croutons, dried without oil;
Afternoon snack: boiled chicken fillet, fresh vegetable salad. The salad can be seasoned with olive oil or lemon juice;
For dinner: fish cutlet and baked vegetables.

4th day:

On breakfast: muesli with dried fruits, low-fat milk - 1 glass;
For lunch: one banana;
For lunch: mushroom soup cooked in chicken broth, a sandwich with low-fat hard cheese;
Afternoon snack: boiled chicken fillet, stewed vegetables;
For dinner: fruit salad dressed with low-fat yogurt.

5th day:

On breakfast: green or weak black tea without sugar - 1 cup, a sandwich with low-fat hard cheese, one boiled egg, any vegetables; For lunch: low-fat kefir or yogurt - 1 glass, one apple or peach;
For lunch: buckwheat porridge without oil, baked fish or beef with vegetables;
Afternoon snack: a fresh vegetable salad. Salad can be seasoned with olive oil or lemon juice, hard cheese;
For dinner: pancakes on water with fruit.

6th day:

On breakfast: freshly squeezed juice - 1 glass, cottage cheese casserole with dried fruits;
For lunch: two apples or a bunch of grapes;
For lunch: steamed vegetable soup, pork or beef cutlet;
Afternoon snack: low-fat milk - 1 glass, a sandwich with low-fat hard cheese and herbs;
For dinner: boiled or baked fish fillets, cucumber salad with herbs and feta cheese, seasoned with olive oil.

7th day:

On breakfast: green or weak black tea without sugar - 1 cup, a sandwich with low-fat hard cheese, one boiled egg, one tomato or cucumber;
For lunch: fruit salad dressed with lemon juice;
For lunch: any porridge with boiled pork or chicken, fresh vegetable salad. The salad can be seasoned with olive oil or lemon juice;
Afternoon snack: curd casserole with raisins, low-fat yogurt - 1 glass;
For dinner: boiled chicken fillet, fresh vegetable salad dressed with olive oil or lemon juice.

Watch what your child is eating. Proper nutrition will help you avoid overweight problems.

The living conditions of modern adolescents create all the conditions for children to gain excess weight. Today's children do not play football and other outdoor games in the yard, preferring to spend their free time v social networks where they communicate with their peers. Parents should monitor their child's balanced diet and be aware that excess weight can cause diseases common for adolescents.

Diseases in adolescents

Of cardio-vascular system;
Disorders of the endocrine system;
Disease of the digestive system.

Perhaps a teenager, due to health problems, quickly gets tired, his concentration of attention decreases, so he is not attracted to sports, and he becomes a victim of computer addiction. The presence of all these signs cause recruitment excess weight.

What if a teenager starts gaining weight?

The teenager must be shown to a doctor who will prescribe a comprehensive examination of the child. If the examination does not reveal any pathological changes in the state of health, then the child should be explained about all the serious consequences of excess weight and persuade him to start a weight loss program.

Advice

If your child is not convinced by your reasoning for benefits healthy way life, parents should, together with a doctor, find such arguments and motivation for losing weight so that the teenager perceives them as a way to act.

Slimming a teenage boy at 14 years old

Nutritionists do not prescribe a strict diet for a teenager at this age, but they put forward several requirements that a teenager must comply with:

Strictly limit yourself to the use of sweets and carbonated sugary drinks.
Replenish glucose in the body only with natural products (honey, dried fruits)
Breakfast should consist of any porridge other than semolina.
Only steamed or boiled dishes are suitable for food. Fried and baked with a golden crust should be excluded from the teenager's menu.
Meals should be at least five times a day and in small portions.
When composing a menu for your child, you must take into account that the daily diet should consist of 20% proteins: dairy products, lean meat and fish. Eggs can be included in the menu no more than 2 pieces per week.
The menu should include as many vegetables and unsweetened fruits as possible.
Snacks in the form of chips and chocolate bars between meals are completely eliminated.

Nutritional features of a 14 year old girl

For the normal development of the growing body of a girl, 2500 calories are needed per day, while for boys this norm consists of 3000 calories. In girls, by the age of 14, the monthly cycle may already begin, so nutrition should be such that the body receives all the necessary nutrients, including vitamins and trace elements.

Sample day menu for a teenage girl

Breakfast - carbohydrate food only;
Lunch consists of protein foods;
Dinner is a low calorie meal.

Fats, which are a necessary component for the growing body of a girl, should be present in the daily diet up to 20%.

What should be avoided from the diet

When joining the fight for weight loss, parents should, together with their child, exclude from the diet all bakery products made from premium flour. Include bran bread instead. Explain to your child that fast food is not the kind of food that promotes weight loss. All dairy products are selected with the lowest fat content.

Teenage nervous system very vulnerable, especially at the age of 14. You need to pay more attention to your child, talk to him and see all his changes, both outside and inside. You should not allow your teen to eat a lot of sweet starchy foods, and, especially, overuse fast foods. Teens should eat lightly and exercise. More vitamins and then the teenager will not feel discomfort and extra pounds.

How to lose weight for a teenager

Along with women seeking to lose weight, adolescents also strive to get an ideal figure. “I want to be like everyone else! I can eat nothing and lose weight! " - this is how girls and boys think at 13–16 years old, not realizing that an improper diet and refusal to eat can lead to depletion of the body.

There is a professional diet for teens, and parents just need to gently nudge their child into it.

Calorie calculation of products

Products alphabetically

Diet for children aged 13 and over

Finally, the body ceases to form by the age of 22.

Up to this age, any experiments on appearance can bring only one result - health problems. But how can you explain this to a girl, for example, 14 years old, who sees photos of models in glossy magazines, on TV and on website pages? Yes, it is difficult, and parents will have to make a lot of effort to persuade the growing child.

Nutritionists and pediatricians recommend that teens use light diets that are more like eating well than strict weight loss systems. But with such diets, it is imperative to combine sports activities that will help you lose weight and give your figure a clear outline.

What parents and children over 13 years old need to know about losing weight?

At the age of 13-17, the metabolism in a growing body is different from that of an adult. If the pediatrician has not diagnosed obesity, then you cannot starve yourself, but you can correct your diet.
If, at the age of 13–17, you exclude good nutrition from your own life, nothing will happen. But after 5-7 years, an early diet will make itself felt: weak joints and bones, poor dental health, brittle nails, as well as gastritis, impaired metabolism.
Strict adolescent diets are never used unless prescribed by a pediatrician. The fact is that by the age of 20, the weight will return to normal, and the figure will be fully formed. To achieve this result, it is recommended to enroll the child in the pool, dance or any other sports section.
During the diet, be sure to take a complex of vitamins for adolescents.

If a teenager still wants to lose weight, what to do?

If your child is categorically determined to lose weight, then together you will have to master the basics of healthy eating. The child should eat often and in small portions. A clear meal schedule is introduced, which consists of breakfast, lunch, afternoon tea and dinner.

During a diet for adolescents, junk food is excluded from the child's menu:

Fast food.
Food from "bags": nuts, croutons, chips, cookies and candies with dyes.
Carbonated water, purchased juices.
It is also recommended to give up sweet fresh baked goods, which, apart from two minutes of joy, do not bring any benefit to the body.
Condiments, spicy foods, appetite-enhancing flavorings.
It is better to switch from sausages and sausages to fresh meat.
Coffee, cocoa.
Mayonnaise.

How to organize dietary meals for a child of 13-15 years old

The diet for adolescents is prescribed and compiled by a pediatrician. All that a mother can do at home is to establish a diet and prepare healthy food.

To lose weight - and we are talking about several kilograms - you need to eat boiled, stewed, baked or steamed food.

Work with your child to create a menu, use calorie tables and a list of recommended foods. It is also worth remembering that the daily calorie intake during the diet for adolescents is reduced by 20%. The norm for girls is 2.5 thousand kcal, for boys - 2.7 thousand kcal, it is these figures that decrease by 20%.

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The child must have a strict nutritional schedule, these are 4 receptions that occur at a specific time:

A hearty breakfast at 8-9 am, which consists of oatmeal or buckwheat porridge, vegetable or fruit salad. You can also eat scrambled eggs and toast, cottage cheese. After breakfast, drink freshly squeezed fruit juice, apples, carrots, and other seasonal fruits are great.
At lunchtime (13:30), you must definitely eat a hot dish: soup, broth, milk soup. This is the basis of a healthy diet, it is the soups that contribute to the normal functioning of the stomach.
Light meals are recommended for afternoon tea (4:30 pm) and dinner (6:30 pm). It can be fruit, boiled meat or fish, a large number of vegetables, juices and compotes.

Eating too much before going to bed is harmful for both an adult and a growing body. Therefore, if after dinner you wanted to have a snack, then you should choose kefir or yogurt, an apple or an orange. The menu should include all the foods that the child ate before the diet.

It's just that sweet drinks are replaced with homemade ones with honey, white bread - with wholemeal flour, fried potatoes - with jacket potatoes, etc.

Sample diet menu for adolescents from 14 years old

The menu for teenagers who have chosen light diets for healthy weight loss consists of delicious and quite varied dishes. Let's make a menu for 1 day.

Breakfast includes 30% of the daily ration.
For breakfast, eat 200 grams of cottage cheese 5% fat, wash down with a glass of green or black tea.
Lunch includes 40% of the daily ration.
Lunch consists of vegetable soup, and the second is 200 grams of rice and a piece of fish baked in the oven. Take a meal with vegetable or fruit juice (200 ml).
An afternoon snack includes 10% of the daily diet.
During an afternoon snack, you can enjoy fruit salad or cheese cakes.
Dinner includes 20% of the daily diet.
For dinner, cook a steamed cutlet with vegetable salad for your child. You can drink it with a glass of kefir or tea.

Each meal should last at least 15 minutes. A teenager 12 years and older should chew food thoroughly, without drinking it every minute with water, without being distracted or throwing food leftovers on the plate. If the calorie rate is reduced even more, then this will definitely not bring benefits to the body.

Monitor the amount of water your child drinks. At 13 years old - this is 1.5 liters per day or more, at 14-16 - already 2.5, excluding drinks.

Water helps cleanse the body and relieves false hunger.

How and how does weight loss occur?

You should not expect a quick weight loss, because we are talking about a healthy diet for an unformed body. The transition to proper nutrition is serious step, thanks to which a teenager can get rid of 2-4 kg per month.

Fast diet for teens from 15 years old

Such a diet is used only when the teenager's BMI exceeds 85. This diet is stricter than the light menu options, absolutely everything flour and sweet is excluded from the diet. A teenager should drink more than 2.5 liters of water per day. The diet is also combined with exercise.

Potato menu for a week for a quick diet:

For breakfast, drink a glass of tea, eat 150 grams of boiled potatoes and 15 grams of black bread.
For lunch - 120 grams of boiled potatoes, the same amount of boiled meat and 90 grams of vegetable salad (radishes, carrots).
During an afternoon snack - a potato casserole, a glass of milk up to 1% fat.
For dinner - mashed potatoes with boiled egg and 50 grams of green peas. It is recommended to drink a mint broth to improve sleep.

The adolescents follow a potato diet for 5-7 days after consulting a pediatrician. During this period, the child can lose up to 5 kg, but it is impossible to follow the diet for more than 7 days!

Teenage girls, in addition to dietary meals, should arrange a fasting day once a month. During such a day, food consists of green apples or kefir, just like adults. If it is difficult for a girl to endure strict restrictions, then the diet can be supplemented with nuts, biscuits or fruit juice.

Weight loss during the adolescent diet is due to the fact that the child eats at home and on time.

He eats food prepared by Mom or Dad, and a balanced menu does the trick. A large role is played by rejection of bad food: chips, sugary drinks, pizza, etc. It was these foods that played a key role in weight gain, poor health, and interfered with the work of the whole body before the start of the diet.

In any school class there is at least one fat teenager who, with his appearance, provokes ridicule from his peers. And how painful physical education lessons seem to them and needless to say. The question of teenage weight loss should be asked already at the first signs of a child entering the "dangerous weight zone", since this negatively affects both his physical and moral health. Fortunately, at the age of 14, you can get rid of excess body weight without any particular difficulty due to the rather rapid metabolism in a growing body. It is enough to adjust the diet and provide the child with the necessary loads.

Causes of adolescent obesity

As a standard, excess pounds are not the result of serious pathologies. internal organs... Teenagers gain weight as a result of hormonal changes in the body, which is accompanied by minimal motor activity and unhealthy diets.

Parents today have little time to keep track of what their child eats at or after school. As well as providing him with the opportunity to go in for sports in any of its manifestations.

Excess weight provokes uncontrolled consumption of fast food, chips, carbonated drinks, crackers and other industrial products with a high glycemic index. In addition, such a diet is high in calories, and the content of preservatives and flavor enhancers in it motivates the teenager to eat more and more portions of his favorite food. And this with all that it is absorbed behind the TV screen or computer.

Losing weight without dieting

At the age of 14, the body goes through an intensive stage of growth and development, therefore, any diets are contraindicated during this period.

It is much safer, more effective and more expedient to adjust the diet by removing from it:

instant noodles;
crackers and chips;
French fries;
sweet soda;
hamburgers and stuff.

The usual white soft bread, which is simply consumed out of pleasure, should be replaced with a whole grain product, instead of three teaspoons of sugar, put only one in a cup of tea.

Snacks consisting of cakes and pies should be replaced with bananas, apples and other fruits.

There is no need to instill in a teenager that he should give up his favorite rolls or pastries. Just limit their daily amount to a tolerable level, or even better, allow the pie to be eaten every few days.

It turns out that sample menu should look like this:

Breakfast consisting of one banana, a cup of tea with honey, a couple of boiled eggs and one slice of whole grain bread;
For lunch, you can give half a bar of dark chocolate, or send the child to the school cafeteria;
Lunch can consist of a portion of lean borscht with boiled chicken, a side dish of buckwheat or solid pasta;
For an afternoon snack, fruits, low-fat cottage cheese, sour cream and yogurt are allowed;
Dinner consists of stewed vegetables, steamed fish or vegetable salad.

So that the child does not fall asleep hungry, and the process of losing weight takes place with minimal negative emotions, allow him to drink a glass of skim milk or kefir before bed, eat yogurt or drink tea with honey.

Remember that whatever your new menu, you need to eat at the same time.

A huge role is played by the duration of sleep, which should be at least 8-9 hours in a row.

How to deal with physical activity?

No amount of advice and admonition will force a teenager to volunteer to go to the gym. He already has the ability to reasonably assess his physical capabilities and will not want to become the object of ridicule or lagging behind. All this leads to the fact that the most important helpers should be relatives and friends.

Since it is the mother and father who are the best example for the child, they should start playing sports together. To do this, you can use the individual services of a fitness instructor, sign up for the whole family in the pool, or do exercises at home that were found on the Internet.

It is very important to realize that it is almost impossible for a child to cope with a problem alone, and parental support will come in handy.

It is better to deal with the overweight situation during the holidays. During this time, parents will also be able to arrange a vacation. This will allow:

give the child maximum time, attention and support;
provide a healthy diet;
control the time spent in front of the TV, computer or tablet;
motivate walking or cycling;
drive to training and stuff.

Usually such parental help is perceived with joy, but the first noticeable results lead to the fact that the teenager wants to achieve ideal weight by their own efforts.

Unfortunately, in one to two weeks, even if they are filled with physical training and an adjusted diet, it will only be possible to start the process of burning excess weight. But if you succeed in doing this, then after a couple of months your child's body will demonstrate its new look.

But torturing a child with cruel diets or even starvation is a direct way to reduce performance, deteriorate well-being, nervous breakdowns, uncontrolled gluttony, mental and physical health... Take care of your children and their health!