Nutrition for teenagers and adolescents
Teenager is an important phase of life. Teens go through a lot emotional, social, mental and hormonal changes. Growth and development are rapid during teenage years, and the demand for most nutrients is relatively high.
Many teens need more of these nutrients:
Calcium builds strong bones and teeth. It helps build peak bone mass, which will go a long way in helping strengthen the bones.
Dietary allowances for calcium are about 600-800 mg/day, which one can get from milk and milk products, fox tail millet (Ragi), til etc.
Vitamin D supports bone health.
Potassium helps lower blood pressure.
Dietary fiber helps digest your food better and feel full.
Protein helps you grow strong and powers you up.
Iron supports your growth and maintains blood volume and stamina.
Vegetables including green leafy vegetables and locally available seasonal fruits should be part of their daily menu.
Snacks make a useful contribution to the nutrient requirements, in older children and adolescents.
Cooking oils/ghee (25-50g) should be consumed. Over-indulgence in fats may be avoided.
Excessive salt intake should be avoided particularly by children having a family history of hypertension.
Adolescence is the
vulnerable stage for developing wrong food habits as well as bad habits like
smoking, chewing tobacco or drinking alcohol. These should be avoided. In addition
to consumption of a nutritious well balanced diet, physical activity is also very important.
Healthy eating involves taking control of your food portions, how much and what types of food you eat.
Charge your battery with high-energy foods.
Avoid pizza, candy, and fast food.
TO SUM IT UP
1. EAT BREAKFAST.
2.KEEP SNACKS IN LOCKER FOR THOSE HUNGRY MOMENTS.
3.EAT A WHOLESOME DINNER.
4. RAID FRIDGE FOR FRUITS AND VEGETABLE JUICES.
5. LIMIT YOUR GADGET TIME AND BE PHYSICALLY ACTIVE THROUGHOUT THE DAY.
Stay powered up all day.
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