Healthy eating is very important for people of all age groups, especially children and teenagers. Teenagers can neither say adults nor children. So, it is very important to have healthy food during your teenage years so that later you can take charge of your life. Parents of these adolescents have to be very careful while selecting the proper diet and food as the nutritional energy requirement of these adolescents is generally different and higher than that of other age groups.
balanced diet
A teenager’s diet should be balanced and should contain a proper combination of minerals, vitamins E, B, C, carbohydrates, proteins, fibre, fats and plenty of liquid food and other fluids.
protein
Protein is very important for the development of muscles and bones for teenagers. Protein is the basic source of energy. There are many protein-rich foods such as milk, yogurt, soybeans, cheese, and low-fat milk. Also, dried fruits are rich in protein and calcium and are very essential for adolescent growth. Most importantly, if the person is a vegetarian then the above foods are very important as they do not have access to protein rich non-vegetarian food. Other foods that contain protein are gram, karmani, rajma and dal.
carbohydrates
Carbohydrates are a very important substance for adolescent growth. Potatoes and milk are its main sources, and other sources include maze, roasted grains, rice and wheat.
Fiber rich food
Teens need foods containing lots of vitamins and fiber. The main sources of fiber rich food are green vegetables, muffins, buns, whole wheat, corn, apples, oranges, green peas, strawberries and raspberries.
Iron
Iron is very important for teenagers to build strong muscles and bones. There should be a good and balanced intake of iron in their regular diet. In fact, teenage girls need more iron than boys because they lose iron during their menstrual cycles. For non-vegetarians, red meat, especially fish, is a good source of iron. Apart from this, fortified cereals, pulses, green vegetables, beans and lentils are also rich sources of iron. Also, vitamin C-rich foods like oranges and lemons are very important for teenage growth. Fruit juices, raisins, dates are also good sources of iron.
Honey
Honey is one of the best food/liquids for teenagers. Mixing it in warm water and drinking it is considered the best medicine for diarrhea. It is very helpful when taken in the morning with the stomach in sympathy. Honey is also very important to remove cold, cough, sore throat and skin related problems.
Find out more about healthy eating from Healthy Cook Recipes,
Source by Thanate Tan
