Healthy Diet For Teenagers

 

Teenagers are in the growing up phase and they do need a healthy diet to take care of all their nutritional requirements. They lead an extremely hectic lifestyle by being on the run throughout the day what with school, classes and extra-curricular activities and sports.

 

Calorie and Nutrient Laden Diet: A teenager’s diet must consist of plenty of calories and must be laden with nutrients. They must also have lots of calcium and iron in their diets. These are important for their all round development and growth so that they can seamlessly move into the next phase of life which is adulthood.

 

Calorie Requirement by a Teenager: An average teenager will require calories from about 1800 to 2100 calories and more in the case of boys. These must not be hollow and empty calories from junk food and colas. A teenager’s body is growing at a fast pace and is shooting up suddenly. For these spurts of healthy growth they need extra nutrients or else their growth will be stunted.

 

Although teenagers do get attracted to junk and unhealthy foods they must learn to make healthy choices most of the times.

 

Don’t Skip Your Breakfast: A teenager must have breakfast. Their breakfast must consist of some kind of protein and carbohydrates along with a fruit. This will ensure that they get all the requisite nutrients in the first and most important meal of the day.

 

 

Healthy Meals: Ensure that your teenager continues to make healthy choices for lunch and dinner as well. Communicate to your teenager the importance of a good diet. Try and give your teenager a fruit in their bag or a vegetable and chicken sandwich made of brown bread.

 

Opt for Fresh Fruit Snacking Rather Than Junky Snacks: You should stock lots of healthy snacks in your house. This way whenever your teenager is hungry they will not be tempted to reach out for junk food and colas. Try and set an example for them by you yourself eating healthy. Do not allow them to be munching on chips and finger food throughout the day as this will spoil their appetite for the main meals.

 

Eat dinner together as a family which will increase the family bond and also you can keep an eye on their diets.

 

Refrain Your Child from Smoking and Drinking: Make certain that your teenager does not smoke and drink as this will certainly eat away into their nutrients. Make sure that your teenager does not suffer from any eating disorders. Load your dinner table with healthy options such as vegetables, legumes, pulses and a dessert that is low fat. This will unconsciously send out signals to your teenager without you having to say nothing about it.

 

Encourage fresh juices inspite of carbonated drinks: Try and encourage your teenager to drink freshly squeezed juice or just plain water rather than resorting to diet soda or carbonated drinks.

 

A teenager’s diet must consist of a balance of nutrients and variety of food. They must learn to have all of these in moderation.

 

Try and wean your teenager away from noodles, and refined packaged foods. Guide them towards healthy diets which will make the transition from a child to adult easy on them.

 



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