Introduction:

From puberty through early adulthood, the body is in continuous change. They will grow emotionally, functionally, and intellectually, developing a sense of independence, identity, and self-esteem. To support proper growth and development, teens need a steady supply of calories and nutrients on a daily basis.

Why is healthy eating important for teens?

We need to eat a range of foods from across all food groups as they contain different nutrients, which your child’s body needs to grow and work properly.
If teenagers don’t take in adequate calories and nutrients, they can experience health complications like

  • Stunted growth,
  • Delayed puberty,
  •  Menstrual irregularities, and other conditions.
  •  It can also negatively affect mood, energy levels, and athletic and academic performance.
  • Dietary habits established during adolescence can persist into adulthood, which can either
    positively or negatively affect health and disease risk.

Some teens try to lose weight by eating very little; cutting out whole groups of foods like foods with carbohydrates, or & carbs & skipping meals or fasting. These approaches to losing weight could be unhealthy because they may leave out important nutrients your body needs. Nutrient recommendations for teens: In order to support optimal growth and development, teens need to hit certain calorie and nutrient recommendations on a daily basis. Nutrition needs depend on factors like age, sex, and activity levels.

Healthy Food for good health

Calories:

Good and Bad Food
Calories Chart
Calories Chart
Too much of calorie intake

A growing body needs a constant supply of energy. The foods you eat provide your body with calories from the three macronutrients; protein, carbohydrates, and fat. The table below shows age wise distribution of calorie needed for moderately active adolescents:

10 Years

Girls

1800

Boy

1800

11 Years

Girls

1800

Boys

2 000

12 Years

Girls

2000

Boys

2200

13 Years

Girls

2000

Boys

2200

14 Years

Girls

2000

Boys

2400

15 Years

Girls

2000

Boys

 2600

16 Years

Girls

2000

Boys

 2800

17 Years

Girls

2000

Boys

 2800

18 Years

Girls

2000

Boys

 2800

19 Years

Girls

2200

Boys

 2800

Macronutrients and Micronutrients:

Protein, fat, and carbs are macronutrients, or nutrients your body needs in large amounts. Protein, carbohydrates, and fats in food serve as the body & energy sources.

  •  Each gram of protein and carbohydrate supplies 4 calories, or units of energy.
  •  Fat contributes more than twice as much: 9 calories per gram. Micronutrients, including vitamins and minerals are required in small amount. Adolescents tend to most often fall short of their daily quotas of calcium, iron, zinc, and vitamin D. Unless blood tests and a pediatrician's evaluation reveal a specific deficiency, it & preferable to obtain nutrients from food instead of from dietary supplements. Teens, parents, and caregivers should keep in mind that nutrient deficiencies are more likely to occur in teens who follow restrictive diets like vegan diets as well as in teen athletes, teens with certain medical conditions, and teens with eating disorders.

Healthy food groups:

Whole Grains
Non Starchy Vegetables

Many teens need more of these nutrients: Calcium, potassium, fiber, protein, iron, vitamin D, etc.

  • Protein sources: lentils, beans, milk and milk products and tofu
  • Whole grains: like brown rice, oats, quinoa, whole grain bread, and barley
  • Healthy fats: like olive oil, nut butters, avocados, full-fat yogurt, and cheese
  • Non-starchy vegetables: like broccoli, leafy greens, peppers, cauliflower, asparagus, carrots, and zucchini
  •  Starchy vegetables: like potatoes, sweet potatoes, and butternut squash
  •  Fruits: like berries, pears, apples, citrus fruits, pineapple, grapes, and bananas
  • Nuts and seeds: like almonds, sunflower seeds, pumpkin seeds, and natural peanut butter
  • Dairy and non-dairy substitutes: like unsweetened yogurt, cheese, coconut milk, and cashew milk
  • Nuts and seeds: like almonds, sunflower seeds, pumpkin seeds, and natural peanut butter

If your kids are in a rush, they can at least have a healthy snack food: like trail mix, hummus and vegetables, cottage cheese, and nut butter with fresh fruit.

Healthy recipes for kids: https://neevnutrition.in/nutrition/recipes-for-school-kids/

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