Diet for Teens

 

Diet for Teens

It is important to have the right nutrition to keep the body healthy and to remain energetic throughout the day. It is important to pay special attention to this, especially among adolescents, because this is a period in which there is rapid development of physical, mental, hormonal. They need the right amount of nutrients to keep in tune with all these things. Carbohydrate, protein, vitamins, calcium, iron etc. are abundant in their diet.

Let us understand what is the importance of nutrition during adolescence? Also what harm is caused by its deficiency?

As soon as children step into their teens, all kinds of tantrums, likes and dislikes are received in the matter of food. Often, at this age, children get addicted to eating outside, which is nutritional deficiency. Instead of healthy food, they like to eat junk food and food of their own choice. Things like golgappa, deep fried tempt them. Not eating healthy things causes lack of fiber and other nutrition in their body which causes various diseases. Malnutrition problem arises.

If such a situation does not arise, it is the responsibility of the elders that we have to save them before going into this situation. It is important to give them nutritious and balanced diet. Which should protect them from the risk of disease.

During adolescence, there are many physical and mental changes as well as their weight and length disorders. Adolescence is a sensitive period in terms of nutrition. It is important to have the right nutrition to keep them healthy and to stay energetic.

During this time, besides calories and protein, nutrients like fat, carbohydrate, iron, zinc, vitamins, fiber are needed. Girls require calories up to 2200 while boys need up to 2500 - 3000. If there is a shortfall in it, you will face bad results in the future. Includes lengthening, osteoporosis (weak bones), hyperlipidemia (increased fat in the blood) and obesity.

Adolescence is a nutritionally sensitive period, so it is very important for parents to fulfill some responsibilities during this period.

First thing, some habits have to be included in the Daily Routine and parents themselves should follow these habits as well.

1.     Encourage children to have a diet full of balanced nutrients and get used to it. Also, inform your good people about the right health food. 

2.    As far as possible try to have all the members sit together and have their meal. It is very important as a positive attitude will be maintained with the children. 

3.   Unhealthy food whenever children. Demand or tell them, instead of saying good and bad, tell them the physical harm caused by love. 

4.     Include Healthy Food in Teens' Lunch Box. 

5.     Encourage teenagers to eat homemade healthy food. 

6.    Children should watch the habit of drinking milk or Milkshake before sleeping at night, which is very important for their health growth.

Next thing : Parents should inform their teenagers about the side effects of unbalanced eating and the physical problems that result from it. Consuming fast food more often consumes energy, causes frequent dizziness, fatigue, obesity, heart problem, kidney diabetes.

1.     Negative Effects on the Brain: Teens have a special attraction towards junk food, which definitely fills the stomach but they are 100% non-nutritious food, which does not contain protein, carbohydrates. There is a negative impact on the mind. Headache, sleeplessness, affect the ability to think. Affects Neurodevelopment.

 

2.   Threat of Allergies: Due to excessive use of flavors and colors, it causes allergic reactions on the skin. And at times, there is no cure.

 

3.     Weak Bones: Also, junk food is made, because processed food contains an element called phosphate, which makes food tasty, but these elements make bones weak.

 

4.    Mood Swing: That is, to change the mood from moment to moment. Due to high trans fat in fast food, they work to disturb the balance of omega 3 fatty acids in the body. And when its balance deteriorates, it causes mood swing.

 

5.     Obesity: Junk food is high in calories, sugar and fat, which is the main cause of obesity. A soda contains up to 10 tsp of sugar which is very harmful for health. Obesity is a serious problem in teenagers.

 

6.  Blood Pressure: The problem of blood pressure arises due to the high amount of sodium in fast food.

 

7.     Heart Diseases: The amount of "trans fat" is found more in fast food. Which causes arteries and heart diseases. Increases hypertension. Triglyceride increases the amount of fat in the blood. The arteries get blocked when the high triglyceride exceeds a threshold. Which causes death. Hence trans-fat is called Slow Poison Slow Poison.

 

8.     Cholesterol Rise: Cholesterol problems have become common for teenagers by eating junk food. Fatty junk food increases the amount of cholesterol in the blood, causing many physical problems.

 

9.    Diabetes Problem: When you say healthy food, the body gets glucose which controls insulin. On the contrary, when the foods do not provide nutritional content, sugar levels are high in them, which causes diabetes.

 

10.  Liver Problem: The trans-fat that is in junk food gets jammed on the liver and there are problems due to it.

 

11.  Acidity: With excessive intake of junk food, digestion becomes weak and stomach upset problem becomes a part of life. Because deep frying is done repeatedly in the same oil and this oil gets deposited in the stomach. It contains 0% fiber, due to which it is difficult to digest.

 

12.  Cancer: According to a recent study, junk food contains high level sugar and fat, which increases the problem of cancer.

 

Therefore, Dear Parents should keep their Teens away from fast food so that these problems do not have to be faced in future. Also, inform your children about all these tattoos, which is very important. Do not eat all those things which have a lot of sugar in them. Eat less food like fatty acid food, pastries, cakes, cookies, pakoras.

Friends, in order to keep your teenagers healthy and energetic, make these food items part of their plate in their plate.

1.     Protein :  If there is a deficiency of proteins in the plate of teens, then their muscles become weak and flabby. Protein helps to build strength and maintain an oozy level. Protein-rich foods such as sprouted grains, tofu, cottage cheese, soy, milk-yogurt, dill, beans, nuts, beams, eggs, fish, seafood, etc.

 

2.     Calcium : Calcium helps strengthen the bones and teeth as well as help the body to withstand stress. Eat a good amount of broccoli, nuts-seeds, amla, milk, dairy products, cabbage, beans, etc.

 

3.     Fat : Fat is a much-needed nutrient for teenagers that is extremely beneficial for physical and mental development as well as skin and hair. Fat is a main source of energy.

 

4.     Iron : Strengthens the body, so teens should be taken in plenty of iron. broccoli, spinach, carrots, peas, bananas, beans, white cabbage, oatmeal whole grains. There are good sources of iron.

 

5.     Vitamins : Adolescents require adequate amounts of all vitamins for good health and a strong mind. They should consume all kinds of vegetables and fruits. 

Dear Parents, no matter what the weather, never ignore your Teens breakfast, 1st meal is very important. In the same way, if the necessary nutrients are not taken for the whole day, then you have to play with health. So take very special care of your Teens.