A nutritious diet is not just for adults. The young people’s eating habits are also important. But what is best for someone in their thirties or forty years may not work for teenagers. According to Centers for Disease Control and Prevention, about 17 percent of teenagers are overweight. But there are certain strategies that will help ensure teens are eating a healthy diet and getting proper nutrition
To build bone mass, prevent osteoporosis in the future and promote the development of healthy teeth, should young people take extra care to get adequate amounts of calcium. The Journal of Nutrition Education and Behavior recommend that teens get about 1,300 mg of calcium each day, but more than half of teens do not get this amount. To get the calcium they need bodies, teens should eat three servings of calcium-rich foods daily. A portion can be a cup of milk, 1 cup yogurt or 1 1/2 to 2 grams of cheese.
Iron and Protein
teenage boys tend to grow much between 10 and 17. At the same age, girls also growing rapidly, and must replace iron lost during menstruation. Therefore it is important for both boys and girls to get enough iron. Teens should try to consume lean meats, seafood, iron-fortified cereals and whole-grain bread on a regular basis. Spinach and beans also contain iron.
To grow strong and maintain energy levels, teens should also consume five servings of protein-rich foods daily. A portion can be a time of chicken, a quarter cup of beans, a quarter cup of tofu, an egg or a tablespoon of peanut butter.
Form Good Habits
According to the CDC, overweight adolescents are more likely to become obese adults. Overweight teens are also more likely to develop health problems such as diabetes and hypertension. For these reasons, teenagers should focus on developing healthy eating habits that last into adulthood.
Teens who use about 2,000 per day should shoot in about 4 1/2 cups of fruits and vegetables every day. Whole-grain bread and lean protein is preferable to white bread and fatty meats. Teens should be aware of fat and sugar content in foods and avoid sugary drinks. Eat at home and packing a lunch for school are good ways to monitor what you eat. And, of course, nutritious diet is most effective when combined with an active lifestyle.
As a general rule, teenagers should not “diet.” Trying to lose weight while your body grows is a bad idea, and fad diets may even make things worse. Overweight teenagers should focus on consuming healthy and nutritious foods, eating breakfast and exercising regularly.