Proper nutrition for adolescents: a healthy diet and a full diet
- Possible consequences of malnutrition
- General advice on diet
- How to organize diet
- How to eat, not to recover?
Adolescence - the second afterinfancy period of rapid growth and development of the child's organism. This sudden spurt of growth and other changes associated with hormonal, cognitive and emotional changes that make adolescents are particularly vulnerable in this period of his life.
At this time, there is an increased demand for caloriesand nutrients due to a sharp increase in growth and development in a short period of time. In the same period, significantly changing lifestyles, and with it the eating habits of adolescents. They feel older and independent, and begin at its discretion, select the dishes and products, expanding, or, conversely, restricting your diet healthy options.
Adolescence can be divided into three stages. Early adolescence (11-12 years) is characterized by the onset of puberty and increased cognitive development. Middle adolescence (13-15 years) is characterized by an increase in the desire for autonomy and experimentation in relationships with others. Late adolescence - youth (16 - 21) - while making important decisions in matters of finding its place in society and acquiring a profession.
Poor, unbalanced diet on any ofthese stages can cause far-reaching impact in the cognitive development of the adolescent, which leads to a decrease in learning ability, poor concentration and eventually to the performance violation. But most importantly - an unbalanced diet lead to health problems.
Possible consequences of malnutrition
Inadequate dietary habits and constantlyviolates the rights of a healthy diet to increase rice and frequency of chronic diseases among adolescents. A major concern is the level of obesity, and obesity-related diseases such as diabetes and cardiovascular disease. And, for example, a diet with insufficient intake of iron increases the frequency of iron deficiency anemia.
A typical teen diet includes sweetsodas, pizza, potato chips and similar products, and contains an insufficient amount of fruits, vegetables and whole grain foods. Malnutrition causes that the growing body is not saturated with essential nutrients, and this may cause the following problems:
- Persistent dizziness;
- A weakened immune system;
- Tooth decay;
- Joint problems;
- The fragility of the bones, a high risk of fractures;
- The girls - menstrual disorders.
We want to appeal to teens and talk about what should be the proper nutrition to maintain health and to become a full-fledged adult.
General advice on diet
Dear teenager! Healthy eating means that you care about getting the right balance of all the nutrients that your body needs every day. A balanced diet includes:
- Fruits and vegetables;
- Fat or low-fat milk and milk products;
- Lean meat, poultry, fish, beans, eggs and nuts;
- Whole grain foods.
Furthermore, this diet is low in saturated and trans fats, cholesterol, sugar and salt. What else you need to your body?
Calcium helps to strengthen bones and teeth. This substance is very important as getting enough calcium now, you can significantly reduce the risk of fractures in the future. And calcium influences the contraction and relaxation of the muscles involved in blood clotting, helps the body resist stress and performs many other useful functions.
What foods are rich in calcium? It's milk and dairy products, hard cheese, cabbage, beans, various nuts and seeds, rice, lentils, broccoli.
Proteins are used to "build" and "repair" tissue,such as muscles and internal organs. If the protein is missing, the muscles become weak and flabby. The diet of a teenager having a sufficient amount of protein, will help him get stronger and maintain a high energy level. If someone has to get rid of excess fat and at the same time strengthen the muscles, the diet of a person necessarily has to include protein foods.
What are the products you can get protein? This is lean meat, poultry, fish, beans, nuts, eggs, tofu. Here it is possible to include seafood (lobster, squid, mussels, shrimp, crab); milk with any fat content percentage, bold, cottage cheese, yogurt and yogurt.
What are fats
Fat is also an essential nutrient. It helps the body to grow and develop adolescent, maintains healthy skin and hair and is a source of energy. But bear in mind that not all fats are beneficial. Necessary to restrict fat intake from 25 to 35 percent of total calories every day.
Unsaturated fats can be part of a healthydiet, but only as long as you do not use them too much (because they carry with them too many calories). The best sources of fat for the body:
- Olive, rapeseed, sunflower, corn and soybean oil;
- Fish, such as salmon, trout, tuna and whitefish;
- Nuts: walnuts, almonds, peanuts, cashews and others.
Saturated fats, unlike unsaturated,can "clog" arteries and increase the risk of cardiovascular disease. Saturated fat is contained mainly in animal products and in some vegetable oils from:
- Whole milk;
- Fat meat;
- Coconut oil and palm oil.
Trans fats are particularly harmful to health, especially for the heart. Trans fats are most often found in:
- Bakery products, such as cookies, muffins, cupcakes, donuts;
- Dry snacks, such as crackers and chips;
- Fried food.
Recharge your body with iron
For teenage boys really need to iron,to support their rapid growth, because most boys double their lean body mass between the ages of ten and seventeen. For iron-adolescent girls it is important not only to maintain growth, but also to compensate for blood loss during menstruation. To obtain iron, use the following products:
- Fish and seafood;
- Lean beef;
- Cooked legumes: peas, beans, beans;
- White cabbage:
- Potatoes boiled in their jackets;
Cereal products help us to get moreenergy. In the products from whole grains - such as whole wheat bread, brown rice, oatmeal, - as a rule, much more nutrients than in the products of the processed grain. In addition, they give a greater feeling of fullness with fewer, Eating. Therefore, it is very true, if in the diet of adolescents wholegrain products will occupy a worthy place.
How to organize diet
And you, and the older members of your familyprobably quite a busy schedule of employment, which could cause problems in a healthy diet. Therefore, it would be good if you listened to our recommendations.
Start your day with breakfast
Do you know that eaten breakfast will help youbetter in school? After breakfast, you can increase your attention and memory, you will have more energy and you will feel not so irritable and restless. Breakfast, which is part of a healthy diet of adolescents will help you maintain a proper weight now and in the future.
Be sure to have dinner!
Do you eat at school or have dinner at home, but lunchyou should in any case. This meal should cover one third of the food requirements for the day. If you intercept instead of lunch chips, cookies or candy, you just get a lot of calories but not too many nutrients. If you really do not have time for lunch, a snack is better to healthy foods - a sandwich of wholemeal bread, fruit, nonfat yogurt, walnut mixture.
Dine with family
For many teenagers meal consists of food onI run, and dinner snack replaces all sorts of things in front of the TV. Try to get rid of the habit of continually something to chew the whole evening, and sit down for dinner with his family. Can you believe it or not, but that's what you will have a much higher chance of getting more fruits, vegetables and other foods that contain vitamins and minerals that your body needs so much.
In addition, the joint family dinner will help yourest and recuperate after a busy day. You'll be able to communicate with their families, to tell them about how was your day, listen to what interesting happened today with them.
How to eat, not to recover?
Perhaps, every teenage girl worried about how she maintain a normal weight and do not get better, even if her figure everything is in order. But here, we can help and give some recommendations.
To restrict fast food
Like many teenagers, you can alsolove to drop a pizza and other fast food places. If so, then you are likely to consume a lot of calories from sugar and fat. Do you know that one serving of a hamburger, French fries, and sweetened cola contains more calories, fat and sugar than many other things that you could eat during the day? Think about it!
Reconsider your attitude to drinks
Lemonade and other sweetened carbonateddrink now almost completely replaced milk and water, and children and adults. But these drinks are more like a dessert than an ordinary drink, because they contain very high amounts of sugar and calories. In fact, carbonated soft drinks contribute to obesity in children and adolescents. Consider this, and try to stick to water and bold or skim milk.
Watch how much you eat
Research scientists have shown that a person eats more than usual, if given too much food serving. How can you control how much you eat? Take advantage of our tips:
- Do not eat in front of TV. It is easy to lose track of fuel, if you are keen on watching;
- Eat slowly so your brain had time to get the message that the stomach is already full;
- Do not skip meals. This can lead to what you eat high-calorie food over during the next meal.
Eat right and you will always be healthy!</ P>