During the period of active growth, a teenager needs to eat foods that contain an optimal amount of proteins, carbohydrates, fats, trace elements and vitamins. The question of compiling a diet should be under the control of parents.
General recommendations for composing a diet for a teenager
A child aged 13 to 17 needs a balanced diet no less than a preschooler. In adolescence, the body undergoes significant hormonal changes, which require strength and resources. If a child receives an insufficient amount of essential nutrients and vitamins, or, conversely, consumes them in excess, this is fraught with the development of various diseases of the musculoskeletal system, cardiovascular system, gastrointestinal tract for the body.
In adolescence, a teenager is inclined to question the recommendations of loved ones, including in relation to nutrition. Parents need to find appropriate methods in this situation in order to motivate the child, to monitor what he eats. A teenager must definitely eat fruits and vegetables, dairy products, meat, legumes, eggs, nuts, and grains.
The distribution of meals by four times is considered correct for adolescents. Tomorrow should be 25% of the required calories per day, lunch - 35-40%, afternoon tea - 15%, dinner - 20-25%.
What useful substances must be present in the diet of a teenager
Calcium. Calcium is a natural "building block" of human bones and teeth, and also contributes to stress resistance. During adolescence, the most active growth of the child occurs. In order for a teenager to receive the required amount of calcium, dairy products and milk itself, hard cheeses, cabbage, walnuts, beans, rice, broccoli should be regularly present on the dinner table.
Protein. Proteins form the basis of muscle tissue, promote the regeneration of muscles and internal organs. For a teenager to be energetic and physically strong, it is imperative that the menu contains lean meat, fish, poultry, seafood, eggs.
Fats. It is important to distinguish between healthy and unhealthy fats by limiting the consumption of the latter. Unsaturated fats from vegetable oils, fish and various types of nuts not only provide the body with energy, but also help maintain healthy skin and hair. Saturated fats, which are found in butter, fatty meats, whole milk, and palm oil, can damage the cardiovascular system by blocking blood vessels. Topping the list of unhealthy fats is trans fats, which are found in high concentrations in all kinds of buns, cookies, muffins, chips, margarine and fried foods.
Iron. This trace element contributes to the full development of muscle mass in boys. For girls, iron is beneficial in terms of replenishing blood loss during menstruation. The trace element can be obtained from fish and seafood, beef, peas, buckwheat porridge, cabbage, potatoes and spinach.
The desire to please the opposite sex pushes both girls and boys to the decision to go on a strict diet. Food restriction can harm a growing body. If a diet is necessary, consult your doctor.
A detailed diet for a balanced diet for a teenager
It is recommended to include such a number of products in the daily menu of a teenager:
- milk - for boys 600 g, for girls 500 g;
- cottage cheese - 60-50 g;
- sour cream - 20-15 g;
- cheese - 20-15 g;
- meat - 220-200 g;
- fish - 70-60 g;
- egg - 1 pc.;
- rye bread - 150-100 g;
- wheat bread - 250-200 g;
- cereals, pasta - 60-50 g;
- sugar - 80-65 g;
- confectionery - 20-15 g;
- butter - 40-30 g;
- vegetable oil - 20-15 g;
- potatoes - 300-250 g;
- vegetables - 350-320 g;
- fruits - up to 500 g.
