This is the season for graduation celebrations, and my four-year-old granddaughter was thrilled. With her little square cap proudly on her head, she waved excitedly to us all as she and her classmates were honored for completing kindergarten.
As notifications from high schools poured in, two notifications came in from nephews in New Mexico. One particularly thoughtful invitation came from a young man in our community who was being homeschooled by his mother. His notification proudly stated that he had achieved status as valedictorian, class president, and teacher’s favorite.
So, dear graduates, wherever your next destination is after this milestone, I congratulate you and, if I may, offer you some wise advice.
Watch what you say: What you put into your body, as well as what you say, has the power to make or break you. Experts say that young adults, more than any other age, are at highest risk for nutritional deficiencies that can harm their health for years to come.
For example, young women are especially at risk of not getting enough protein in their diet. This nutrient is essential for everything from muscle development to hormone control. Try to include protein-rich foods like eggs, lean meat, poultry, seafood, beans, soy products and nuts in every meal. These foods also provide iron, zinc and other nutrients to keep young bodies and minds in top condition.
Learn to love vegetables. Your mom was right: Vegetables of all colors and varieties contribute to healthy skin, disease resistance, and a healthy weight. Researchers say that red and orange vegetables, like peppers, carrots, and tomatoes, are most lacking in the diets of young people. In fact, nutrition experts say that half of your plate should be made up of vegetables. It’s true.
Take care of your bones. Your bones continue to absorb bone-building nutrients and reach peak strength around age 30. Then, you start to slowly lose bone. So think of calcium- and protein-rich foods like milk, yogurt, and calcium-fortified soy drinks as “money” in your lifetime bone piggy bank. The more you save now, the better you’ll be able to withstand gradual bone loss in the future.
Try something good, like learning how to cook, I guarantee it’s a skill you’ll use for the rest of your life.
Learn to enjoy all foods in moderation, including sweets and treats. You may not appreciate it now, but your body needs to serve you for years to come. Take care of your body and it will take care of you.
Listen to the wise adults around you, because one day you will be one of them. Congratulations on your graduation!
Barbara Quinn-Intermill is a registered dietitian and certified diabetes educator at Monterey Peninsula Community Hospital. She is the author of Quinn-Essential Nutrition (Westbow Press, 2015). Email her at [email protected].
