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Healthy Diet for Teenager

Healthy diet for teenager

Healthy diet for teenager. Help your teenager form a healthier relationship with food.
With the teen, ages come to a massive amount of changes. Your teen will develop emotionally, functionally, and intellectually, developing a sense of freedom, identity, and self-esteem.

Your teen will also develop physically, increasing their need for calories and nutrients. Encouraging your teen to develop a positive relationship with food will go a great way in guiding him to enhance the healthy, self-reliant adult you want him to be.

The teen years are a time of fast growth. They need more nutrients to support bone growth, hormonal changes, and organ and tissue development, including the brain. The two prime nutrients of interest for teenagers are calcium and iron.​

Eating Healthy

The best way to keep a healthy weight is to have a diet rich in fruits, whole grains, vegetables, no-fat or low-fat milk products, beans, eggs, fish, nuts, and lean meats.
Eating healthy means taking the right balance of nutrients. 

As your teen develops, he or she will need more calories and an improvement in critical nutrients, protein, calcium, and iron.
How much your teen should eat depends on their personal needs.

Healthy diet for teenager

Here is a Healthy Diet for Teenager

Fruits and vegetables every day:

Your teen should eat fruits and 2 cups of greens veggies every day.

One thousand three hundred milligrams (mg) of calcium daily:

Your teen should eat three 1-cup servings of low-fat or fat-free calcium-rich foods each day. Good sources involve yogurt or milk. One-cup equivalents carry 1½ ounces of low-fat cheddar cheese or 2 ounces of no-fat American cheese.

Protein to build muscles:

Your teen should have 5½ ounces of protein-rich foods each day. Good sources involve a lean meat, poultry, or fish. Also add ½ cup of tofu or beans, egg or one tablespoon of peanut butter, and ½ ounce of seeds or nuts. also you can go for high protein plant based foods.

Whole grains for energy:

Teens should take 6 ounces of grains each day. Include one slice of whole-grain bread, ½ cup of whole-grain brown rice or pasta, 1 cup of bulgur, or 1 cup of whole-grain breakfast cereal.

Iron-rich foods:

Boys improve their lean body size between the ages of 10 and 17; they require iron to grow. Also, Girls need iron for growth, and to restore blood, they lose during menstruation. Good sources of iron involve lean beef, iron-fortified cereals, and bread, dried beans and peas, or spinach.

Have Limited fat:

Teens need to limit their fat consumption to 25 to 35 percent of their total calories each day, and they should pick unsaturated fats over saturated fats whenever possible. Healthier, unsaturated fats add sunflower, corn, olive, canola, safflower, and soybean oils; fatty, coldwater fish like trout, tuna, salmon, and whitefish; and nuts and seeds.

There are four significant food habits of concern.

Skipping breakfast

Breakfast is an essential meal of the day as it helps your teen to ensure everyday nutrient requirements are being met. It also increases school performance and helps keep a healthy weight. The majority of teens do not have a daily breakfast.

Increased eating outside the home

Eating outside the home has risen, and a lot of the foods eaten in restaurants are high in fat and calories, particularly at fast-food restaurants. There has been increased eating of pizza, cheeseburgers, and salty snacks with teens, frequently because of eating outside. Teens should eat more food prepared in the home, particularly snacks.

Increased consumption of soft drinks

The rise in soft drink consumption could be connected to the increase in the restaurant eating.

Increased consumption of highly processed foods

This covers foods such as soft drinks, snack foods, convenience foods, and desserts. Everyone should limit their consumption of these foods. But, for some teens, up to one half of their energy consumption is from these other foods. 

This is of concern as extremely processed foods are usually high in fat, calories and sugar but are low in vitamins and minerals. Read our latest blog on Health Risks of Being Overweight.

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