Are you struggling about your teenager nutrition? Are you worried that your teen is not eating properly and may not be getting the proper nutrition? Does your teen loves eating junk food, or always they want to eat out? But you want them to eat at home.
If you are facing these problems with your teen’s food habit read out next what you can do about it.
1. Proteins – Proteins are one of the essential nutrients that are required by the teenagers. They help in building the tissues, maintain muscle strength and responsible for the growth of body. On an average 60 grams of proteins are required by the teens. You can get proteins from milk and milk products, cottage cheese, cheese, buttermilk, chicken, eggs, fish, soya, beans, lentils and pulses.
2. Carbohydrates – Carbohydrates are the good source of energy for the teens. Carbohydrates are basically of two types like simple and complex. Simple carbohydrates are basically present in the fruits, vegetables whereas complex carbohydrates are present in salads, oats, whole grains and so on. You should ensure that your teens eat more of complex carbs than simple carbs. Your 55-60% of energy should be from carbohydrates.
3. Iron – Iron is one of the most important mineral especially for the teen girls due to the menstrual blood loss. Actually iron is responsible for the supply of the oxygen to the muscles and brain. Foods like green leafy vegetables like meethi, bathua, whole grain, meat, nuts, dates, jaggery are enriched with iron.
4. Calcium - deficiency of calcium leads to the weak bones and osteoporosis which we have discussed in our previous post – love your bones. Include calcium rich foods like green leafy vegetables, milk & its products, sesame seeds or gingelly seeds, coconut and so on.
5. Vitamins and Minerals – vitamins and minerals increase your teen’s immunity and protect them from various health diseases like anaemia, night blindness, weakness and so on. So give them a balanced diet which includes whole grains , fruits, pulses, non vegetarian foods like salmon, eggs, chicken if non vegetarian, curd, nuts and fats.
Some effective tips to make your teen healthy
• First and foremost the important thing is DO NOT FORCE YOUR TEEN ABOUT HEALTHY EATING otherwise they do not listen to you. Always remember talk about good benefits of healthy eating together instead of making it a debate topic. Talk to your teen about it on regular breaks.
• GET YOUR TEEN INVOLVED in healthy cooking. Give your teen a responsibility of planning one meal of a day. Ask her to try as many as healthy options she can include in a plan.
• Your children may be following junk food habits blindly because of the peer pressure. MAKE YOUR TEEN UNDERSTAND OR INFORMED about the negative effects of junk food like it leads to weight gain.
• Make sure you can fill up your home with the healthy eating options like fruits, roasted snacks, and fresh vegetables and so on as in most cases, your teen will easily reach out for foods that she can see in his line of vision. So STOCK YOUR HOME WITH HEALTHY EATING CHOICES.
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