Nutrition For Teens – Everything You Need To Know
Are you worried that your teen is not eating properly and may not be getting the required nutrition? Do you want to plan out a meal chart that your teen will find interesting enough to eat? Does your teen love eating junk food and you want to encourage the benefits of eating at home?
If you are facing any of these issues with your teen’s food habits, read on to more about the nutritional needs for teenagers and what you can do about it.
Good Nutrition For Teens:
Here is a look at the main nutrients your teen needs during these crucial years:
1. Protein:
Protein is extremely important for your teen’s growth and development. It helps to build, repair and maintain the tissues in your teen’s body (1). In order for the body to grow and maintain muscle strength, it is very important to consume proteins. On an average, around 45-60 gm of protein is required. Consuming non-vegetarian food can easily make your teen obtain protein from meat and fish. Whereas, vegetarian food supplies protein from pulses, beans, soya, etc.
Some very good sources of protein for your teen are beans, legumes, soy, quinoa, meats, eggs, fish, wheat germ, cheese, and yogurt. Other foods that are rich in protein are peanut butter, almonds, walnuts, sunflower seeds, tofu, kidney beans, shellfish, pinto beans, etc.
[ Read: Protein Foods For Teenagers ]
2. Carbohydrates:
Carbohydrates are a very important source of energy for your teen. Simple carbohydrates are the ones that are naturally available in fruits, vegetables, milk, and milk products and are a good source of energy. Complex carbohydrates are also a good source of fiber and continuously provide energy. You should ensure your teen eats more of complex carbohydrates and less of simple carbohydrates (2).
Some good sources of carbohydrates are:
Simple carbohydrates – milk, milk products, fruits, vegetables.
Complex carbohydrates – whole grain food items, legumes, starchy vegetables, and cereals.
3. Calories:
An average teenage boy, who is not active requires 2000 while a very active child needs up to 2800 calories per day. An average teenage girl who is not active needs 1600 while an active teenager requires 2200 calories (3). However, if your teen is hyperactive and involved in many physical activities then the calorie intake should definitely be more. Calories can be acquired from eating whole grains, vegetables, fruits, low fat dairy products and lean meat.
4. Iron:
Improper intake of iron can lead to anaemia and fatigue. Basically iron is responsible for oxygen supply to muscles, proper brain functioning and developing immune system for fighting diseases. A teenage boy requires 12 mg of iron, but a teenage girl requires at least 15 mg iron to make up for menstrual losses. Foods like green leafy vegetables, whole grain, meat, nuts, etc, are enriched with iron.
[ Read: Iron Rich Foods For Teens ]
5. Calcium:
Deficiency of calcium leads to weak bones and osteoporosis in later stages of life. You teenager should get 1200 mg of calcium from the food he/she consume every day. Include calcium rich foods like dairy products, cereals, leafy vegetables, etc., in your teen’s diet. Besides, it is advisable to reduce the intake of soda drinks and overly sugary foods that tend to suck up calcium from the bones.
6. Vitamins And Minerals:
If your teen has a balanced diet, he will get his requisite dose of all the essential nutrients. Vitamins and minerals increase your teen’s immunity and protect him from various health conditions like anemia, night blindness, weakness and so on. Though your teen can get most of the required vitamin and mineral from foods, the doctor may sometimes also suggest some vital supplements for him (4).
Some very good sources of vitamins and minerals are milk, yogurt, cheese, liver, eggs, carrots, sweet potatoes, peaches, mangoes, papaya, and kiwi. Other good sources of vitamins and minerals include strawberries, guava, spinach, salmon, tuna, egg yolks, and orange. You can also add nuts, green leafy vegetables, whole grains, avocados, bananas, beans, and peas to your teen’s diet.
[ Read: Best Healthy Foods For Teens ]
5 Effective Tips To Make Your Teen Eat Healthy:
Here are a few easy and effective tips on how to promote healthy eating habits for teens:
1. Do Not Force Your Teen About It:
One of the first things you need to remember when you are trying to make your teen eat healthy is not to push the issue.
2. Get Your Teen Involved:
Your teen may find it easier to connect to healthier food if she is involved in the food.
3. Make Them Informed:
Your teen may be blindly following junk food habits as part of peer pressure.
4. Stock Your Home With Healthy Eating Choices:
In most cases, your teen will easily reach out for foods that she can see in his line of vision.
5. Lead By Example:
Your teen may not admit it, but in most cases, what you do will greatly impact your teen’s overall behavior.
[ Read: Sources Of Nutrition For Teenagers ]
As a parent of an intelligent teenager, you need to practice what you preach. You need to have a balanced diet if you want your teen to follow suit.
Hope you liked our post on how essential is nutrition for teens. How did you inculcate a healthy eating habit in your teen? Please share your tips and advice on teen nutrition with other moms here!
No comments:
Post a Comment