Teenagers are the young person, their age falls within the range from 13-19. This is the very important age for the young people because major physical and mental changes take place in this age. A teenager should follow the right diet plan that can help them to grow up properly. At this age the teenagers do not take care of their eating habits sometimes they don’t eat properly and may not be getting the required nutrition. They also love to eat junk food which is not so good for their growth.
This blog post is all about the nutritional needs for teenagers. What kind of nutrition they need at this stage of age. A teenager should take three to four proper meal a day so you can also find some easy homemade recipes for your children so they can meet their nutrition need and be energetic for a whole day.
Protein is very crucial for your teenager’s growth. It helps to build, repair and maintain the tissues in our body. it is very important to consume proteins because it grows and maintains muscle strength. Non-vegetarian like meat, fish and eggs are the best sources of protein. Whereas, vegetarian food like pulses, beans, soy, quinoa, peanut butter, almonds, walnuts, tofu are also a good option. Protein Pasta Sauce
Carbohydrates are also an important source of energy for teenagers. It is the main fuel for our body Carbohydrates are naturally available in many fruits, vegetables, and milk products. They are also a good source of energy. There are two types of carbohydrates found in our food, Simple-Carbohydrates and Complex-Carbohydrates. A teenager should ensure that they take more of complex carbohydrates and less of simple carbohydrates. Milk, milk products, fruits, vegetables contain Simple carbohydrates and whole grain food, starchy vegetables, and cereals contain Complex carbohydrates. Cauliflower Carb Swap
We are always hesitant to consume fat but it is very necessary for the teenagers. Fat gives energy to our body but eating too much fat and oil can result in you putting on weight. High-fat foods like chocolate, chips, cakes and fried foods can increase your weight so don’t consume the heavy amount of this kind of food. Olive oil, peanut butter, safflower oil, cheese, egg yolks, dry fruits and milk products are the good source of fat. Healthy Low Fat Moussaka
An average teenager boy or girl requires 2000 to 2500 Calories for a whole day for doing the daily activity. Sometimes children want to do an extra activity like playing an outdoor game or extracurricular activities then the number of calories should be increased proportionally.This amount of calories can be gain from whole grains, vegetables, fruits, low-fat dairy products and lean meat. Low-Calorie Chicken
Calcium is most important especially for the proper growth of bones. Our bones should be strong enough for later stages of life. Dairy foods like milk, cheese and yogurt help to build bones and teeth. It also keeps your heart, muscles and nerves working properly. A teenager should take one glass of milk every day. Buttermilk
A teenager should take sufficient amounts of all the essential vitamins and minerals. Vitamins And Minerals are responsible for better immunity. The immunosystem of a teenager should be strong so that it can protect them various decisions. It also helps to live healthy in different weather conditions like cold and hot weather. Some good sources of vitamins and minerals are milk, yogurt, cheese, eggs, carrots, peaches, mangoes, papaya, and kiwi, strawberries, spinach, orange, nuts, green leafy vegetables and bananas. Home-Made Chocolate