Teenage anti-acne diet booklet

16 Pages·2007·0.85 MB·English

THE AUSTRALIAN
APPROVED BY
The Teenage
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SCIENTIFICALLY PROVEN HIGHER PROTEIN-LOW GI EATING PLAN FOR HEALTHY SKIN
NUTRITIOUS
FAMILY RECIPES
Delicious, quick meal ideas
the whole family will enjoy
Exercise tips The diet at Kids in the Simple steps
to keep teens a glance kitchen to clear,
active healthy skin
When it comes to your health,
you can’t underestimate the importance
of a good diet and exercise plan. As
well as fuelling your energy levels, the
right foods help you to fight disease
and maintain your optimum physical
condition – including clear skin.
The latest findings from RMIT,
highlighting the link between a high-
starch Western diet and acne, are
extraordinary and the resulting eating
plan for teenagers that appears in this
booklet is recommended reading for
every parent.
DEBORAH THOMAS
Editor-In-Chief The Australian Women’s Weekly
Like all dermatologists, I was taught For years, I’ve had a special interest
that diet did not affect acne. This in the area of nutrition and how the
belief was based on two poorly human diet has evolved over time.
controlled studies published more I found that, although acne is quite
than 30 years ago. common in Western societies such as
I was fascinated by this Australia, it‘s almost non-existent in
groundbreaking research from RMIT traditional hunter-gatherer societies,
University and the Department of where the diet is based on natural,
Dermatology at the Royal Children’s minimally processed foods.
and Royal Melbourne hospitals. This This inspired me and my colleagues,
Dr Anne Howard Dr Neil Mann
study is the first of its kind to look at including Robyn Smith, Dr George
President of the Associate Professor
Australasian College a total dietary approach to acne. I of Nutritional Varigos and Dr Anna Braue, to study
of Dermatologists believe the results are significant, Biochemistry, the diet and acne relationship further.
providing us with some scientific RMIT University We’re pleased to share with you the
evidence to what we always results of our work, which challenges
suspected anecdotally – that the diet/ previously accepted beliefs that diet and
acne link may not be a myth! I look acne are unrelated.
forward to further research on diet’s Here, the science is turned into a
role in acne management. practical diet and lifestyle plan that
can be used alone or with anti-acne
treatments to help improve acne and
overall quality of life.
Clear skin is not only a sign
of good health and vitality in
your teenager, it is critical to helping every young person develop self-confidence and
a positive self-image. That’s why The Australian Women’s Weekly, in partnership with
Meat & Livestock Australia (who funded the study), are proud to present The Teenage
Anti-acne Diet, based on up-to-the-minute research about the link between diet and
adolescent skin disorders. This booklet is designed to help parents understand the
important role nutrition and exercise play in the management of acne. It provides you and
your teenager with information and advice about food preparation, exercise and skincare.
Once you are better informed, you can guide your teenager and the rest of the family to
make the best lifestyle choices to maintain a clear complexion and optimum health for life.
2 | THE TEENAGE ANTI-ACNE DIET
contents
ACNE & DIET RECIPES & MEAL PLAN
4 FACTS ABOUT ACNE 10 THE ANTI-ACNE MEAL PLANNER:
The signs and causes of acne and WEEK ONE
why teenagers are affected Meal Planner
5 F INDING THE LINK 11 D ELICIOUS RECIPES
How diet can improve acne by Steak Sandwich, Vietnamese Beef
For years, I’ve had a special interest affecting hormones and insulin levels and Glass Noodle Salad, Garlic and
in the area of nutrition and how the Oregano Roast Lamb
human diet has evolved over time. DIET & EXERCISE
12 MORE DELICIOUS RECIPES
I found that, although acne is quite
6 EATING FOR HEALTHIER SKIN Herb-Crusted Lamb Cutlets, Spaghetti
common in Western societies such as
The importance of a higher protein- Bolognese, Creamy Beef Stroganoff
Australia, it‘s almost non-existent in
traditional hunter-gatherer societies, low GI eating plan for skin health 13 T HE ANTI-ACNE MEAL PLANNER:
where the diet is based on natural, 6 CLUED-UP ON CARBOHYDRATES WEEK TWO
minimally processed foods. The Glycaemic Index explained; how Meal Planner
This inspired me and my colleagues, to choose healthier carbohydrates
including Robyn Smith, Dr George ACNE & LIFESTYLE
7 P ROTEIN POWER
Varigos and Dr Anna Braue, to study
How protein nourishes growing 14 KIDS IN THE KITCHEN
the diet and acne relationship further.
bodies, minds and young skin How to encourage children to
We’re pleased to share with you the
8 F OLLOWING THE DIET eat more healthily
results of our work, which challenges
previously accepted beliefs that diet and Combat acne with this 14 EATING OUT
acne are unrelated. comprehensive eating plan W hat you and your child
Here, the science is turned into a 9 MOVE IT ... should know about
practical diet and lifestyle plan that Exercise tips to make moving an choosing healthy
can be used alone or with anti-acne enjoyable habit for your teenager takeaway food
treatments to help improve acne and and the rest of the family 15 S MARTER SKIN CARE
overall quality of life. Simple tips on caring for
teenage skin and treating
acne break-outs
These recipes have
been triple-tested by
The Australian Women’s
Weekly Test Kitchen.
THE TEENAGE ANTI-ACNE DIET | 4
FACTS ABOUT ACNE
What is acne? Normal oil production Who suffers from acne?
Unlike the odd pimple or blemish, which clears Skin surface Acne is a disease of modern societies,
after several days, acne is a chronic skin condition. affecting between 79 and 95 per cent
It appears as an outbreak of pimples, blackheads, of all adolescents in Australia. Yet in
whiteheads, red/flesh-coloured lumps or cysts hunter-gatherer societies, it is almost
Sebaceous
on the face and sometimes the back, chest (oil) glands non-existent. What is the difference?
and shoulders.
The difference is their diet, which is based
HEALTHY SKIN
What causes acne? on more natural, less-processed foods,
The sebaceous glands supply oil to the skin to help such as fresh fruits, vegetables, lean meats,
Skin surface
keep it supple. Acne occurs when a mixture of oil seafood and wholegrains.
and dead skin cells form a plug that blocks the
Interesting fact: Acne only appeared among
skin’s hair follicles and pores. Though blocked, the
the Eskimos when they adopted a Western
gland keeps pumping out oil, providing a perfect
diet of highly processed and refined foods.
breeding ground for bacteria. The resulting
inflammation causes redness, swelling and How does diet affect acne?
ACNE
tenderness of the surrounding skin. The link between diet and acne has long
been considered a myth. This belief is
TYPES OF ACNE
based on two poorly controlled studies,
Type of acne Characteristics Location published more than 30 years ago. Now
Mild Blackheads Generally found on the face. this groundbreaking study1, led by Dr Neil
The black colour is due to the oil reacting They do not cover large areas Mann from RMIT University in Melbourne,
with oxygen in the air – it is not dirt. of the face or body. has challenged this belief, showing that the
right diet can reduce acne by more than
Whiteheads
Stay below the skin’s surface. 50 per cent, in only 12 weeks. The changes
involved were simple and included eating
Moderate Papules Widespread across the face or
Raised and inflamed lumps. oily parts of the body, such as more lean protein (eg, red meat, fish and
the back, chest or shoulders. chicken) and low Glycaemic Index (GI)
Pustules foods (eg, wholegrain bread, basmati rice
Raised and inflamed lumps with white
and baked beans).
or yellow centres.
Severe Cysts and nodules Cover large areas of the face
Large, solid, painful lumps under the skin. and body.
5 | THE TEENAGE ANTI-ACNE DIET
FINDING THE LINK

This RMIT study is the first of its kind to investigate the effect of diet
on acne symptoms. Young men aged 15-25 were split into two
groups and prescribed a diet for three months. One group followed
the typical Western teen diet of highly processed foods, such as white Protein
bread, potatoes and snacks such as biscuits and chips. The other Fat 30% 25%
group mirrored the hunter-gatherer diet of fresh and natural foods.
Study aim:
To compare the effects of two different diets on acne.
Carbohydrate 45%
1. WESTERN DIET – containing highly processed and refined foods.
2. THE ANTI-ACNE DIET – a higher protein-low GI diet containing
more natural foods, such as fresh fruits, vegetables, lean red meat,
seafood and wholegrains, with processed food and takeaway kept Nutritional breakdown of The Anti-acne Diet.
to a minimum.
It took only 12 weeks
higher protein-
on a
low GI
diet for
WHAT THE STUDY SHOWED
teenage boys in the
The RMIT study found a number of key benefits from dietary changes, which included:
•REDUCTION IN ACNE RMIT study to reduce

•DECREASE IN INSULIN RESISTANCE
acne
their facial
•LOWERING OF HORMONES LINKED TO ACNE

50 per cent
•IMPROVED QUALITY OF LIFE by

• REDUCTION IN ACNE • LOWERING OF HORMONES Children’s Hospital, who was also involved
In the RMIT study, the young men who were LINKED TO ACNE in the study, says he was not surprised by
on The Anti-acne Diet for 12 weeks enjoyed Most acne begins during puberty, due to this result, which he feels further supports
a significant improvement in their skin hormonal changes. Testosterone (a male and establishes the role of diet in both
problems. The Anti-acne Diet was shown to hormone found in both men and women) contributing to acne and helping to control it.
reduce acne more than in the group on the and insulin-like growth factor are the two
• IMPROVED QUALITY OF LIFE
Western diet. hormones most closely linked to acne. Now
In addition to improvements in acne, the
evidence suggests that the effect of these
• DECREASE IN INSULIN RESISTANCE group on The Anti-acne Diet showed
hormones can be altered by switching to a
The benefits of The Anti-acne Diet are more significant improvements in quality of life
more natural diet. During the RMIT study,
than skin deep. factors. “In our research, we found acne
the group on The Anti-acne Diet showed a
had a huge impact on quality of life, with
During the RMIT study, the young men on significant decrease in available testosterone
improvements having a positive effect on
The Anti-acne Diet experienced a beneficial and growth factor activity.
self-esteem, confidence and on overall
reduction in insulin levels and insulin
This decrease corresponded with an mood. Therefore, the more we can learn
resistance. This is good news, given that
improvement in acne, providing further about acne, its causes and treatment, the
higher insulin levels are not only linked with
support for the dietary connection. better,” Dr Mann says.
acne, but also to increased risk of weight gain
and Type 2 diabetes later in life. Dr George Varigos, head of dermatology at This study was supported by an educational grant
Royal Melbourne Hospital and the Royal from Meat & Livestock Australia
The Anti-acne Diet was found to:
•
Reduce acne by more than 50 per cent after 12 weeks.
REFERENCE:
• 1. Smith, R., Mann, N., Braue, A., Makalainen, H.
Reduce insulin levels, which helped to control hormonal
and Varigos, G. “The effect of a higher protein, low
imbalances associated with acne.
glycaemic load diet vs a conventional, high glycaemic
• Have a positive effect on energy levels, self-esteem, load diet on biochemical parameters associated with
acne vulgaris. A randomised, investigator-masked,
confidence and overall mood.
controlled trial.” Journal of the American Academy
of Dermatology (in press).
THE TEENAGE ANTI-ACNE DIET | 6
CLUED-UP ON CARBOHYDRATES
EATING FOR
HEALTHIER SKIN TEENAGERS ARE ALWAYS ON THE GO. WHEN NOT
The findings of the study showed: AT SCHOOL, THEY ARE BUSY WITH STUDY, SPORT,
SOCIALISING AND CASUAL WORK. THE RIGHT
CARBOHYDRATES PLAY AN IMPORTANT ROLE IN
SUPPLYING THEIR BODIES WITH MUCH-NEEDED FUEL.
Choosing
Increasing low GI
protein intake carbohydrate- • WHAT IS THE GLYCAEMIC INDEX (GI)?
rich foods Only carbohydrate foods affect blood glucose levels. The GI measures the rise-and-fall effect
specific carbohydrates have on blood glucose. It is based on a 50g serve of carbohydrate.
High GI foods with a score of 70 or more, such as sugary ready-to-eat breakfast cereals, white
bread, potatoes and biscuits, are more quickly digested and absorbed, causing blood glucose
levels to rise rapidly. This sudden glucose spike triggers the pancreas to produce high levels of
insulin, which stimulates hormones associated with acne. Low GI foods with a score of 55 or less,
such as porridge, wholegrain bread, basmati rice and baked beans, are slowly digested and absorbed,
causing blood glucose levels to rise slowly over time and have a lower insulin response.
Slow and steady
rise in blood
glucose levels • HOW TO CHOOSE HEALTHIER CARBS ON THE TEENAGE ANTI-ACNE DIET
Western diet The Anti-acne Diet
Sugary ready-to-eat breakfast cereals High-fibre breakfast cereals, rolled oats, natural muesli
White or wholemeal bread Grainy bread, sourdough bread, fruit loaf
White rice Basmati or Doongara rice, pasta, fresh noodles
Crackers Grainy crispbreads
Sugar Honey
Lower insulin levels Biscuits, cakes, lollies, muesli bars Fresh fruit, vegetables, dried fruit, unsalted nuts, seeds,
low-fat dairy foods
Crisps Plain popcorn
Potatoes Sweet potato, sweet corn or carrots
Soft drink Water, low-fat milk, fruit juice
LOW GLYCAEMIC INDEX FOODS
Control of
hormones GI GI GI
associated VALUE VALUE VALUE
with acne
FRUIT - FRESH Freshly squeezed orange Four bean mix 37
Apple 38 juice (unsweetened) 50 Red kidney beans 36
Banana 52 Pineapple juice 46
PASTA & NOODLES
Grapes 53
VEGETABLES Fresh rice noodles 40
Kiwi fruit 53
Asparagus 0 Lasagna 53
Mango 51
Broccoli 0 Macaroni 47
Orange 42
Capsicum 0 Spaghetti 44
Peach 42
Carrot 41 Vermicelli 35
Pear 38
Reduction in acne Cauliflower 0
Plum 39 Celery 0 DAIRY
Strawberries 40 Cucumber 0 Low-fat chocolate milk 34
FRUIT - DRIED Lettuce 0 Low-fat fruit yogurt 33
Apple 29 Mushrooms 0 Low-fat vanilla ice cream 46
Apricots 30 Onions 0 Reduced-fat custard 37
Prunes 29 Snowpea sprouts 0 Skim milk 32
Spinach 0
MEAT, SEAFOOD
To help control blood glucose, FRUIT – CANNED, Squash 0 AND PROTEIN
NATURAL JUICES Sweet corn 46
insulin and hormone levels to Beef, lean 0
Peach 45 Tomato 0
keep acne in check, it is important Chicken, skinless 0
Pear 44 Zucchini 0
your teenager includes both: Eggs 0
1. Protein-rich foods FRUIT - JUICE BEANS AND LEGUMES Fish 0
Apple juice (unsweetened) 40 Baked beans 49 Lamb, lean 0
2. Low GI carbohydrate foods
Cranberry juice 52 Chickpeas 28 Veal, lean 0
More information on choosing low GI foods can be found in The Low GI Shopper’s Guide to GI Values 2007 Prof. Jennie Brand-Miller and
Kaye Foster-Powell, published by Hachette Livre Australia © 2006 at $12.95
7 | THE TEENAGE ANTI-ACNE DIET
PROTEIN POWER
REPLACING SOME HIGHLY PROCESSED AND REFINED
FOODS WITH PROTEIN CAN HAVE POSITIVE RESULTS
FOR THE SKIN.
Protein-rich foods, such as red meat, fish and poultry, do not increase blood glucose
levels, helping to keep insulin levels, hormones and acne under control. As any parent of a
fridge-raiding teenager knows, adolescents have very high energy needs. These cannot be
sustained simply by switching from a high GI to a low GI diet. Enter protein. Foods such as
• WHAT IS THE GLYCAEMIC INDEX (GI)?
red meat, chicken, fish and eggs not only help teenagers to control their acne, they also play
Only carbohydrate foods affect blood glucose levels. The GI measures the rise-and-fall effect
an essential role in growth and the function of all cells.
specific carbohydrates have on blood glucose. It is based on a 50g serve of carbohydrate.
High GI foods with a score of 70 or more, such as sugary ready-to-eat breakfast cereals, white Vital nutrients for growing bodies
bread, potatoes and biscuits, are more quickly digested and absorbed, causing blood glucose
Protein-rich foods from animal sources (beef, lamb, fish and poultry) are excellent for
levels to rise rapidly. This sudden glucose spike triggers the pancreas to produce high levels of
providing the body with a wide range of nutrients essential for health and vitality.
insulin, which stimulates hormones associated with acne. Low GI foods with a score of 55 or less,
such as porridge, wholegrain bread, basmati rice and baked beans, are slowly digested and absorbed, • Red meat (beef, lamb and veal) is the richest supplier of well-absorbed iron, which
helps move oxygen around our bodies and is essential for normal brain development and
causing blood glucose levels to rise slowly over time and have a lower insulin response.
function. Red meat is also rich in zinc, which helps to keep the immune system strong.
Our bodies absorb both zinc and iron more effectively from meat than from plant foods.
• HOW TO CHOOSE HEALTHIER CARBS ON THE TEENAGE ANTI-ACNE DIET • Red meat, poultry, fish and eggs are excellent sources of vitamin B12, a nutrient HTeEeAnLaTgHeY s kLiInV IbNeGn eTfIiPts from a
not found in plant foods. Vitamin B12 has a special role in protecting our DNA and protein-rich diet, so one serve
nervous system. of protein should be included at
• Fish and seafood are packed with healthy omega-3 fatty acids, with the second-largest every meal. At breakfast, cook
some eggs, at lunch pack
sources in our diet being beef and lamb. Omega-3s help protect the health of the heart.
sandwiches with skinless chicken
or tuna, and at dinner, serve lean
beef or lamb.
The Australian Guide to Healthy Eating recommends
the inclusion of red meat three to four times a week.
DIETARY GUIDELINES FOR CHILDREN AND ADOLESCENTS IN AUSTRALIA
THE TEENAGE ANTI-ACNE DIET | 8
FOLLOWING THE DIET
ASK THE EXPERT
Catherine Saxelby
Follow these helpful hints to boost levels of protein-rich Accredited Practising Dietitian
foods and low GI carbohydrates: Q
What
1 makes
Power up with protein: the findings
• I nclude lean beef, lamb or veal at least three to four times a week of this study so
and fish twice a week for dinner. significant?
• E at lean protein (red meat, poultry or fish) for lunch daily. A
The
• Aim for three serves of low-fat dairy foods each day.
research
• Remember to include eggs.
clearly shows that your daily diet can
Go low GI: improve acne symptoms. This is
To ensure carbohydrate choices are low GI: highly significant and contrary to
3 • S tart your day with high-fibre breakfast cereals, such as porridge, current recommendations that say
natural muesli or wheat biscuits. that what you eat plays no role in
• S wap white bread for wholegrain and rye varieties. acne. A healthy diet with low
• C hoose pasta and basmati rice instead of white rice. GI carbohydrates and higher levels
• A dd legumes, tofu, lentils or chickpeas to stews and salads. of protein is now the first line of
Get fresh: treatment for anyone suffering from
• A im for three serves of fruit a day. acne, in addition to any cream or
• E at at least 2½ cups of vegetables a day, preferably non-starchy ones, ointment your dermatologist
recommends. When used for acne
such as broccoli and capsicum, which have a lower GI value.
in its early stages or for mild to
Have an oil change: moderate cases, this may mean
• U se canola and olive oil in cooking. up to 100 per cent improvement
5 • C hoose a monounsaturated margarine. in symptoms.
• S prinkle nuts and seeds on cereal. Q
• A dd avocado to a sandwich or salad. What role do protein-rich
foods play in skin health?
Limit processed foods: A
• A void sugary breakfast cereals and ready-to-eat snacks. Dermatologists now believe
• D rink water instead of soft drinks. that teens go through a phase
• K eep quick meal options at home so you don’t send out for takeaway. of “insulin resistance”, where the
• L imit refined white foods, such as bread, cakes and biscuits. body doesn’t “recognise” the
hormone insulin. This means insulin
(as well as sugar) builds up in the
HEALTHY CHOICE GUIDE
bloodstream. This is thought to trigger
a chain of hormonal events that
LEAN PROTEIN-RICH FOODS LOW GI CARBS ultimately sets the scene for acne.
RED MEAT, FISH, POULTRY AND BREADS AND CEREALS Protein-rich foods, such as lean red
ALTERNATIVES (3 serves a day) meat, fish or eggs, lower the amount
For lunch 1 serve equals:
of insulin the body makes, helping to
100g serve of any lean-protein source 2 slices wholegrain bread
(fish, seafood, chicken, pork, ham, beef, ³⁄₄ cup high-fibre cereal reduce excess testosterone (the male
lamb, turkey or eggs) every day. ³⁄₄ cup porridge hormone linked with acne). By
³⁄₄ cup natural muesli
For dinner keeping hormone levels “steady”,
2 wholegrain crispbreads
3 to 4 serves of lean red meat
³⁄₄ cup cooked pasta there’s less likelihood of acne.
(150g raw weight) each week.
³⁄₄ cup Doongara or basmati rice Q
Fish (150g raw weight) is I was always told to steer
recommended twice a week. FRUIT clear of chocolate to keep my
(3 serves a day)
Skinless chicken or other lean meat (150g skin clear. Is this still the case?
1 serve equals:
raw weight) may be included once a week. A
1 medium piece of fruit For many years, chocolate has
DAIRY 2 small pieces of fruit
been singled out as a villain for
(3 serves a day) 30g dried fruit
1 serve equals: 150g canned fruit in natural juices bad skin but this new study shows that
1 cup low-fat milk 150ml fruit juice, unsweetened many everyday starchy foods – such as
1 tub (200g) low-fat yogurt
VEGETABLES white bread and potatoes – are more
200g low-fat custard or dairy dessert
1 slice (40g) low-fat cheese (at least 2¹⁄₂ cups a day) to blame than chocolate. Chocolate has
1 serve equals: only a moderate GI due to its high fat
At least ½ cup cooked vegetables
content. You don’t need to avoid it
FATS AND OILS At least ½ cup salad vegetables
1 starchy vegetable (carrot, sweet potato completely but nor should you go
(4-6 teaspoons of added oils/fats a day)
1 serve equals: or corn) overboard as it’s kilojoule-dense and
1 teaspoon canola, olive or sunflower oil ¹⁄₃ cup legumes easy to over-consume (who stops at
2 teaspoons margarine just one chocolate?). So enjoy a small
20g avocado
piece occasionally as a treat.
30g nuts or seeds
9 | THE TEENAGE ANTI-ACNE DIET
ww promotion
MOVE IT ...
regular exercise
is as important as
diet in helping your
teenager to look
and feel healthy
and maintain
healthy skin.
• GYM FOR THE SKIN
Exercise helps reduce elevated insulin levels,
which increase certain hormones known to
contribute to acne. How? By improving the
body’s sensitivity to insulin. The result? Less
insulin is needed to maintain blood glucose
levels. Yet that’s not the only way exercise
keeps our skin in shape. During and after
working out, our circulation increases, helping
the bloodstream to deliver more oxygen and
nutrients to the skin, enhancing skin repair
and new cell growth.
• MAKE EXERCISE AN OPPORTUNITY
The National Physical Activity guidelines the longest without a break. Enjoy family relays Regular exercise is
recommend engaging in 30 minutes of physical in the backyard or washing the car together.
critical to maintaining
activity on most days. This should be of moderate If your teenager is a couch potato, suggest a
intensity – for example, a brisk walk or session of 15-minute walk while they listen to their iPod skin health by
cycling, where you have enough breath to talk, – they’ll be so busy enjoying the music, they’ll
reducing insulin levels,
but not to sing. Are you having trouble motivating hardly notice they’re moving.
your teenager to move? Encourage three • BEAT WORK-OUT BOREDOM which in turn lowers
10-minute bursts of activity each day, such Variety is the key to keeping exercise certain hormones
as rope skipping, jumping on the trampoline interesting. So if your child is flagging with
that kick-start or
or walking to the shops. They will still get all tennis, suggest Tae Bo or rollerblading. If
the health benefits of exercise, but be more basketball is no longer a challenge, buy a exacerbate acne.
easily motivated. pedometer to spur your teenager on to
• GET THE TEAM SPIRIT increase their daily steps. Throw a few formal
As a team player, your child will feel motivated classes in the mix, such as tae kwon do,
to keep up training and work harder while gymnastics or salsa dancing – the more varied ice-skating. Why not join in with your kids to
improving motor skills, co-ordination and the activities, the more chance your teen will find keep up your own fitness?
reflexes. They will look forward to the social an exercise they love or are very good at. • MAKE IT A HABIT
aspects of exercise and benefit from burning off • CUT COMPUTER TIME Like breakfast and cleaning teeth, exercise
steam. Consider sports such as soccer, hockey,
Limiting your teenager’s computer and should become a daily routine. Encourage your
rowing, volleyball, basketball, football and
television time to an hour a day is important teenager to get to and from school on foot
netball during different seasons.
to getting them moving, but no help at all if or walk two stops further before catching the
• FAVOUR THE FUN FACTOR they listen to CDs in their room instead. Make school bus. Every afternoon, as a family, go for
There are plenty of fun ways the entire family it a rule that every afternoon your child has a walk, head to the swimming pool or gym or
can stay fit together, so don’t just stick to to spend half an hour or more outside being enjoy a game of soccer in the park. Model more
obvious activities, such as throwing a frisbee or active – whether riding a bike or kicking a active lifestyle habits yourself, such as taking
playing a game of cricket. Put on some music soccer ball. On rainy days, engage in indoor the stairs instead of the lift and getting up to
and have a dance-athon to see who can go activities such as indoor rock climbing or change the television channel.
THE TEENAGE ANTI-ACNE DIET | 10
Week 1
The Anti-acne Meal Planner
A healthy eating plan, which includes protein-rich foods and low GI carbohydrates, is the best way to combat
acne. Try our recommended two-week menu planners with great, healthy recipe choices.
BREAKFAST LUNCH DINNER
M
1 2 slices of wholegrain toast with Lamb salad Tandoori chicken strips
1 small can of baked beans. 100g diced lean lamb with 1 cup 150g skinless chicken strips cooked in E
Y of salad vegetables and 1tbsp tandoori sauce with 1 cup of vegetables. N
A 1 glass of low-fat milk with oil-free dressing. Serve with 34 cup of steamed basmati rice.
cocoa. Dessert: U
D
11 ppiieeccee ooff ffrreesshh ffrruuiitt.. 1 small bowl of stewed fruit, unsweetened,
P
with 200g low-fat yogurt.
L
A
2 2 boiled eggs and 1 fruit HHaamm aanndd mmuussttaarrdd ssaannddwwiicchh Vietnamese Beef and Glass Noodle Salad N
smoothie (blend 1 piece of 22 sslliicceess ooff wwhhoolleeggrraaiinn bbrreeaadd wwiitthh (see recipe opposite). N
Y fresh fruit, 12 cup of low-fat milk, 100g lean ham, 12 cup of salad Dessert: E
A 12 a tub of low-fat yogurt and vegetables and 1 tsp mustard. 1 small bowl of peaches (canned in R
1 tsp of honey). natural juices, drained) with 2 scoops
D of low-fat ice cream.
3 34 cup high-fibre breakfast cereal Rare roast beef and salad wrap Grilled snapper
with 12 cup of low-fat milk, 12 cup 1 wholemeal pita bread with 150g grilled snapper with garlic, ginger
Y of low-fat yogurt and 1 piece of 100g lean rare roast beef, 12 cup and olive oil. Serve with 2 cups of
fresh fruit. ooff ssaallaadd vveeggeettaabblleess aanndd 11 ttbbsspp sstteeaammeedd vveeggeettaabblleess..
A sweet chilli sauce. DDeesssseerrtt::
D 11 ssmmaallll bboowwll ooff ddiieett jjeellllyy wwiitthh
1 piece of fresh fruit. 220000gg llooww--ffaatt ccuussttaarrdd..
34 cup natural untoasted muesli SSaallmmoonn aanndd ssaallaadd ssaannddwwiicchh MMeeddiitteerrrraanneeaann FFeettaa LLaammbb CChhooppss
4 with 200g low-fat vanilla yogurt 22 sslliicceess ooff wwhhoolleeggrraaiinn bbrreeaadd GGrriillll 115500gg lleeaann llaammbb cchhooppss aanndd 11 bbuunncchh
and slices of fresh fruit. with 100g salmon (canned in of asparagus with lemon juice and olive oil.

Y water, drained), 12 cup of salad Scatter cherry tomatoes and reduced-fat
A vveeggeettaabblleess aanndd 4400gg llooww--ffaatt feta over the chops. Serve with 1 cup of
cchheeeessee.. mixed salad vegetables.
D
Dessert:
1 small bowl of fresh fruit salad.
2 slices of wholegrain toast TTuurrkkeeyy aanndd mmaayyoo ppiittaa Grilled calamari
5 wwiitthh 11ttsspp mmaarrggaarriinnee,, ssaauuttééeedd 11 wwhhoolleemmeeaall ppiittaa bbrreeaadd wwiitthh 150g grilled calamari with 2 cups of salad
mushrooms and tomato. 100g lean turkey, 12 cup of salad vegetables and 1 tbsp dressing (garlic,
Y vegetables and 1 tbsp low-fat olive oil and balsamic vinegar).
A 200g low-fat yogurt. mayonnaise. Dessert:
11 ssmmaallll bboowwll ooff sstteewweedd ffrruuiitt,, uunnsswweeeetteenneedd,,
D
1 piece of fresh fruit. wwiitthh 220000gg llooww--ffaatt ccuussttaarrdd..
2 slices of wholegrain toast, Sweet corn, spinach and SStteeaakk SSaannddwwiicchh (see recipe opposite)
6 40g low-fat ricotta cheese, mushroom omelette wwiitthh 1112 cups of salad vegetables and
cinnamon, drizzle of honey. 22 eeggggss,, 4400gg llooww--ffaatt ggrraatteedd 11 ttbbsspp ooiill--ffrreeee ddrreessssiinngg..
Y cchheeddddaarr cchheeeessee,, 12 cup of Dessert:
A 1 piece of fresh fruit. sswweeeett ccoorrnn aanndd 12 cup of 1 bowl of stewed fruit.
ssppiinnaacchh aanndd mmuusshhrroooommss..
D
22 sslliicceess ooff ffrruuiitt aanndd ssppiiccee ttooaasstt CChhiicckkeenn aanndd ppaassttaa ssaallaadd Garlic and Oregano Roast Lamb
7 with 1tsp margarine. 110000gg sskkiinnlleessss cchhiicckkeenn,, 11 ccuupp ooff (see recipe opposite) with
salad vegetables, 34 cup of cooked 112 cups of roasted vegetables.
Y 1 piece of fresh fruit. pasta and 1tbsp oil-free dressing. Dessert:
A 1 small bowl of fresh fruit salad and
1 glass of low-fat milk. 2 scoops of low-fat ice-cream.
D
S Have three snacks a day in addition to main meals by choosing one from each of the groups below:
K LOW GI CARBS LOW-FAT DAIRY FRUIT
C • 30g or a handful of nuts • 200g low-fat yogurt • 1 piece of fresh fruit
• 2 slices of fruit and spice toast • 200g low-fat frozen yogurt • 30g dried fruit (apricots,
A
with 1 tsp margarine • 200ml low-fat drinking yogurt apple, peaches, pears, prunes)
N • 1 cup of popcorn, plain • 150g canned fruit, in natural
S and unsalted juices, drained
These suggestions serve one person.
11 | THE TEENAGE ANTI-ACNE DIET