Adolescent Diet

Adolescent Diet

Adolescent Diet

In adolescence, your body undergoes many physical changes, so these must be supported by a healthy and balanced diet.

By eating diverse and balanced adolescent diet ingredients, you should be able to get all the energy and nutrients you need from the food and drink you eat.

This allows your body to grow and develop properly.

Some important nutrients that should be included in adolescents' diets:

• iron.
• Vitamin D.
• Calcium.

Eating healthy doesn't mean giving up your favorite foods. It simply means eating a variety of useful foods and reducing foods and drinks that are high in fat and sugar. For example, sugary soft drinks, crisps, cakes, and chocolate should be eaten at a lower rate and in lower quantities.

If you are monitoring your weight, a healthy and balanced diet is the way to maintain your weight and grace, and it should be noted that skipping breakfast or starving yourself doesn't work.

Tips to make a healthy and useful diet

Do not miss breakfast: Skipping meals will not help you lose weight and will not benefit you, because you may miss important nutrients, but eating breakfast will help you get some vitamins and minerals you need for good health.

Fruits and vegetables every day: fruits and vegetables are the most important ingredients of the diet for adolescence. You should eat 2 cups of fruit and 2 cups of vegetables every day (for a diet containing 2,000 calories).

1300 milligrams of calcium per day: You should eat three servings of one cup of low-fat or fat-free calcium-rich foods every day. Include good sources (yogurt or milk). Equations containing one cup also include 1. 5 ounces of low-fat cheddar or 2 ounces of fat-free American cheese.

Protein for muscle and organ building: You should eat 5 ounces of high protein foods every day, for example, good sources of protein (lean meat, poultry, or fish), one ounce for other protein sources rewards half a cup of beans or tofu, one egg, one tablespoon of peanut butter, and half an ounce of nuts or seeds.

Whole grains of energy: A teenage diet must include 6 ounces of cereal every day. An ounce rewards one slice of whole grain bread or half a cup of wholegrain pasta, brown rice, one cup of bulgur, or one cup of wholegrain breakfast cereals.

Iron Rich Foods

Boys double their slim body mass between the ages of 10 and 17, so they need iron to support their development, as well as girls need iron to grow as well, and to compensate for the blood they lose during menstruation.

Good sources of iron include (lean beef, cereal, iron-fortified bread, beans, dried peas, or spinach).

Fat Reduction

Adolescents should limit their fat intake to (25 - 35%) of total calories every day, so they should choose unsaturated fat over saturated fat whenever possible.

Healthy unsaturated fats include olive oil, sunflower, corn, and soybeans, Fat cold water fish such as salmon, tuna, white fish, nuts, and seeds.

Other tips

Stay hydrated

Drink 6 to 8 cups of fluids per day, water and low-fat milk are healthy options. Even unsweetened fruit juice is sugar.

Total combined beverages of fruit juice, vegetable juice, and juices should not exceed (150 ml per day), which is a small glass

Feeling tired

If you feel overwhelmed, your iron may be low, Adolescent girls are therefore particularly vulnerable because they lose iron during menstruation.

Try to get iron from a variety of foods, for example (red meat, iron-fortified breakfast cereal, and bread).

Vitamin D

Foods rich in Vitamin D help maintain healthy bones and teeth. We get most vitamin D from the sun, but vitamin D is also available in some foods.

Fad diets and adolescent diet

Diets aimed at rapid weight loss are often nutritionally unbalanced, so you may miss out on important vitamins and minerals. These diets also tend to focus on short-term outcomes, in the end, you get to re-weigh again.

Parents' role in a healthy diet for their children

Parents can play a very important role in influencing their teenage children to continue on a healthy diet.

These tips can help parents:

• Encourage your teenager not to neglect meals, especially breakfast. This is because a balanced breakfast is necessary to keep your son or daughter fed all day.
• Educate boys about healthy snack options.
• Packing your fridge with healthy food and snacks.
• For example, nuts, fruits, vegetables, whole grains, low-fat milk, lean meats, and poultry.
• However, avoid buying soft drinks and other sugary drinks and low-nutritional foods.
• Motivate your son to participate in choosing foods and prepare them to teach him to make healthier choices.
• Teach your son how to choose healthy when eating out at restaurants.
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Exercise besides the adolescent diet

Like good nutrition, physical activity can build muscle and bone and raise morale in a teenager. In addition, it can reduce a teenager's risk of chronic diseases such as type 2 diabetes, heart disease, and high blood pressure.

Adolescents must be active for 60 minutes or more on most or all days of e week. In this case replace TV and computer time with physical activities such as swimming, running, or basketball.

As a result of a healthy and balanced adolescent diet along with exercise, healthy life is significantly free of disease. the