Tag Archives: Calcium

Daily Nutritional Needs For Teenagers Growth

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

proteine food

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

Carbohydrates food

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

  • Fat

fat food

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

  • Calories

Calories food

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

food that contains Calcium

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

  • Vitamins And Minerals

Vitamins And Minerals

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

Best Recipes For An Osteoporosis Diet

Best Recipes For An Osteoporosis Diet: First of all thanks for landing on this article. If you are searching for Best Recipes For An Osteoporosis Diet, then we must say you are in the right place. So, without wasting any minute lets directly jump to the collection of Best Recipes For An Osteoporosis Diet.

Our Bones play many roles in the body, its providing structure, protecting organs and storing calcium. its contain protein, calcium, salts and other minerals. Each bone is made up of a thick outer shell known as cortical bone and a strong inner mesh of trabecular the bone which looks like a honeycomb, with blood and bone marrow between the bone.

Osteoporosis occurs when the structure of bone become thin or lose bone density. Osteoporosis commonly occurs in post-menopausal women or women more than 50 years. However, men, younger women and children can also be affected. According to the National Osteoporosis Foundation, one out of two women and one out of four men which are more than 50 years, once in her/his life, they are suffering from an osteoporosis-related problem.

Prevention of Osteoporosis:
Regular weight-bearing exercise: Exercise like weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing etc. are good for bones.
Balanced diet: Add calcium to your daily diet. Calcium is a key to strong bones and overall physical health.

In this article, we share a list of Best Recipes For An Osteoporosis Diet that you should include in your diet when you are over 40 or suffering from Osteoporosis, they help to prevent Osteoporosis.

 

Cheddar Broccoli Casserole

Cheddar Broccoli casserole is prepared by frozen broccoli, sharp cheddar cheese, mayonnaise and sour cream. This healthy broccoli casserole is very delicious and you can add cream of mushroom soup.


Granola With Blueberry Yogurt

Yogurt is a good source of protein and you can serve yogurt with blueberries and granola for a delicious start your day.


Citrus Berry Smoothie

Citrus Berry Smoothie prepare with using low-fat yogurt, milk, orange juice, honey, red or blackberries (using any type of berries). This recipe is very healthy to start your morning.


Black-Eyed Peas & Collard Greens

Combination of two classic Southern dish collard greens and black-eyed peas gives you the best flavor. Keep reading our collection of ‘Best Recipes For An Osteoporosis Diet’.


Grilled Salmon Recipe

Salmon dish is the most popular dish in the world. Grilled Salmon is everyone’s favourite. It’s very easy to prepare, you need to do is marinate the salmon pieces with butter and lemon mixture and grill it for 20- 25 minutes. You can also add different herbs.


Grilled Vegetable Panini Recipe

Grilled vegetable panini recipe is a good source of protein and minerals. It is also the best choice for breakfast. You can add any vegetable according to your taste.


Hummus And Artichoke Wrap

Hummus and Artichoke wrap is delicious and healthy. You can also make this wrap with chicken. The vegetarian version contains less protein compare to chicken wrap and it could depend on which type of vegetables and ingredients you use.

 


Penne Pasta With Tomato Sauce

Prepare penne pasta with tomato sauce as a meal by adding mushrooms and frozen peas. You can also add grilled chicken breast if you want to take a heavy meal.


Finally, we hope guys you find our list of “Best Recipes For An Osteoporosis Diet” very useful. If you really think we have made some efforts then don’t forget to appreciate our efforts in comments below and thanks for visiting.

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