An Ideal Diet For Youngsters
- 03 Oct, 2020
Teenage also referred to as the children of age group 13-19 is one of the most crucial stages of life where nutrition becomes of utmost use and the health earned during teenage goes on to fight the body against diseases in the future. Teenage also comes with adolescence which is a beautiful phase of life where the body develops itself and turns into an adult being. The hormones play a very important role in how the body functions during teenage and they are directly related to the type of diet a teenager consumes. With the teenage years come a tremendous amount of changes in the body. The teen grows emotionally, functionally, and intellectually, developing a sense of independence, identity, and self-esteem during these years. The teen also grows physically, increasing their need for calories and nutrients. Helping the teenager develop a positive relationship with food will go a long way in guiding him or her to become the healthy, self-reliant adult you want him to be so that the future could be healthy.
Teenagers especially girls go through a growth spurt around the age of 12 and boys around the age of 14. Whether your teen feels too gangly or too fat, it’s important to take the focus off your teen’s body and instead aim your teen’s attention on eating well and eating healthy foods instead of junk.
The best way in which teenagers can maintain a healthy weight is to eat a diet rich in whole grains, fruits, vegetables, no-fat or low-fat milk products, beans, eggs, fish, nuts, and lean meats. Eating healthfully means getting the right balance of nutrients: Fruits and vegetables every day. Your teen should eat two cups of fruit and two cups of vegetables every day. 1,300 milligrams of calcium daily. Teenagers should eat three 1-cup servings of low-fat or fat-free calcium-rich foods every day. Good sources include yogurt or milk. One-cup equivalents include low-fat cheddar cheese or fat-free cheese.
Taking Enough Protein
Protein is very necessary to build muscles and organs. Teenagers should eat protein-rich foods every day. Good sources include lean meat, poultry, or fish. One-ounce equivalents of other protein sources include ½ cup of beans or tofu, one egg, a tablespoon of peanut butter, and ½ ounce of nuts or seeds.
Whole Grains For Energy
Teens should get whole grains every day. One-ounce equivalents include one slice of whole grain bread, ½ cup of whole grain pasta or brown rice, 1 cup of bulgur, or 1 cup of whole grain breakfast cereal.
Consuming Iron Rich Food
Most of the teenage body double their lean body mass between the ages of 10 and 17 which needs iron to support their growth. Girls also need iron for growth too and to replace blood they lose through menstruation which is a new process for them. Good sources of iron include lean beef, iron-fortified cereals and breads, dried beans and peas, or spinach to overcome the lack of protein.
Teens should limit their fat intake to 25 to 35 percent of their total calories every day and they should choose unsaturated fats over saturated fats whenever possible. Healthier, unsaturated fats include olive, canola, safflower, sunflower, corn, and soybean oils; fatty, coldwater fish like salmon, trout, tuna, and whitefish and nuts and seeds.
Your teen should drink mainly water and low-fat or fat-free milk. Think of soda and artificially sweetened fruit juices as desserts or treats and reserve them for special occasions. They may be tasty but they are full of empty calories. Water is the most essential drink and must be consumed in ample amounts for the growing children.
Like good nutrition, physical activity can also build muscles, bones, and lift the teen’s spirits. It can also help in reducing the teen’s risk for developing chronic diseases such as type 2 diabetes, heart disease, and high blood pressure which might be inherited from parents. Teens should be active for sixty minutes or more on most or all days of the week. A teenager must replace TV and computer time with physical activities he or she enjoys like swimming, running, or basketball, have your teen walk or bike to school, and include activities like walking with the dog, jogging in the morning etc.