Adolescent nutrition diet-needs guidelines and importance

Nutrition means providing or consuming certain amounts of nutrition to our body … it varies
from person to person. Different from each gender to gender. Differ for adults to adolescents.

What is adolescent nutrition?

Adolescent nutrition is a process in which a person consumes foods and nutrition that
the body needs are observed. good nutrition for an adolescent is very important for building
muscle and maintaining healthy bones and for a strong immune system. Consider the following
adolescent nutrition for a healthy lifestyle…

Purpose of adolescent diet

Proper nutrition for teens is very important for a person to grow and perform well in school
and in athletic activities. From a government survey on teens and adolescents, it’s confirmed
that 9-16 years teens are considered as overweight, and at least 11% of adolescents classified
as obese.

Many adolescents consume more calories then there maintain calories results in weight
gained and many don’t even consume maintenance calories results in weight loss, week
muscles.

calcium, potassium, fiber, magnesium, and vitamin E are essential nutrient to keep in mind
while following the adolescent diet.

What to eat on an adolescent diet

(Based on USDC report)

• Grains
• Vegetables
• Fruits
• Oils
• Meat
• Milk

What to avoid

• Junk food
• Street food
• Oily food
• Sugary drinks
• Candy bars
• Alcohol
• Tobacco
• Too much of processed food

Tips for adolescent nutrition

• Calculate your BMR
• Consume maintenance calories
• Consumer 1grm of protein per kg
• Consume healthy fat foods
• Consume 3 healthy meals in a day.
• try to Consume healthy snacks.
• try to avoid oily foods.
• Avoid junk and processed food.
• Avoid alcohol and tobacco products.
• Drink at least 2.5 liters of water in a day.
• Eat essential amino Acids.

Tips to avoid fast food

• Escape value sized meal.
• Don’t consume mayonnaise. Try to go with mustard.
• Go with water or sugar-free drinks instead of ordinary soda and instead of ordinary soft
• drinks.
• Consume salads and grilled chicken instead of fried chicken more oil.
• Try to avoid white bread.

What to eat ( explained )

Grains:

Eat whole grains instead of grains.
Minimum at least one-half of grains should be whole grains. Which can be identified b
seeing the “whole” word before grain names.

Vegetables

Consume more dark green and orange color vegetables.
And dry beans and peas.

Fruits

Consume fruits and frozen fruits but try to avoid fruits juices which contain ordinary sugars
integration.

Meat

Lean meat should be a form of protein in your diet. Consume more protein through fish
meat chicken breast for a healthy diet.

Milk

I highly recommend you to consume potassium and calcium from low-fat milk.

Oils

Most of the oil should come from nuts fish and vegetable oils.

Diet

Fluid

Consume water more than caffeine beverages. More water and less sugar soda and less soft
drinks.
Don’t consume beer and alcohol drinks.
Drink more water to avoid dehydration.

Nutrition for strength

Adoselent those who perform athletic activities needs different nutrition compared to a
normal teenagers.
As they perform high energy activities who recommended them to consume high calories
food compare to normal teenagers.
To stay energetic all day.

Processed and prepared foods

Nowadays adolescents consuming more prepared foods compare to healthy and fresh foods.
Because of the lack of healthy food available. reading nutrition labels is not enough. You should also
be consuming healthy food and fresh food. because processed food contains a lot of fat n
artificial preservatives which are considered unhealthy for your body.

Precautions for adolescent nutrition

Adsolent must understand that nutrition should be consumed by healthy foods, not by
vitamins and other supplements. Good health can be maintained by a healthy diet .. doctors
always prefer to go with foods to complete their daily nutrition routine.
Because consuming supplement is only recommended in a certain scenario where you can’t
complain about your nutrition through foods.

Complications

Not eating a proper diet can cause serious problems in adolescents and teenagers. Eating
disorders can cause malnutrition.can also cause kidney problems eye problems and nerve
damage. can also cause acne problems.