A teenager can be called a person from 10 to 18 years. During this period, the body is formed, puberty, the rapid growth of all organs and the formation of the body. During this age the teenager grows up. Therefore, proper nutrition for adolescents at this moment is simply necessary, so that the body receives as many vitamins as possible and beneficial components for the body.
Influence of malnutrition on the organism of a teenager
It should be very careful to eat. The food should be right, otherwise it can lead to bad results. Most schoolchildren suffer from chronic diseases, and most of these diseases are associated, first of all, with malnutrition. Adolescents often use fast food, chips, crackers, chewing gum, carbonated drinks, - mastiffs and so on.
Because of this wrong food, children suffer from various diseases, excess weight. Because of excess weight, different diets are used, which are very harmful to the body, especially at the age of restructuring the body. During the period the adolescent person changes very quickly and completely.
Proper nutrition to a teenager is simply necessary. In the development of a child of adolescence, there are three main stages:
- from 10 to 12 years;
- from 13 to 15;
- from the age of 15-18;
Age in the period from 10 to 12 years, most often the main forces of the child's body are aimed at rapid growth, this is promoted by calcium. Lack of calcium provokes the body for a different type of disease. For example: scoliosis, and also it can be an osteochondrosis. In order to avoid this, in the diet of your diet must necessarily include products of dairy. The nutrition of adolescents should consist of milk, sour cream, yogurt, but do not forget about animal proteins. The meat contains special. material that can contribute to active muscle growth.
In the age of 12 to 15 years in the adolescent's body, endocrine glands form, which can cause an adolescent acne. At this age it is better not to eat food that contains a lot of fat, but it's not worth to give up fat.
Closer to 18 years the body of a teenager has already been formed, and he is ready to become an adult. It is at this age that adolescents try to experiment with food: different diets, foods that are strictly forbidden to eat.
For teens, food should be selected very correctly. The body should be fully supplied with vitamins and the components necessary for it. Make sure that the diet includes fruits, citrus, dairy products, meat, vegetables, etc. Try to avoid foods that contain a lot of fat, sugar and salt. This is harmful to the body. Remember that a teenager must eat four times a day.
Nutrition for teens
The meal menu for teens is quite easy to make. The main thing - to keep the right diet. For breakfast, it is best to eat hot, meat, and snacks. It can be salads, sandwiches, a drink of cocoa, jelly, you can drink various infusions of herbs. But in no case do not drink coffee, especially since morning. This is strictly contraindicated.
For lunch for the body of a teenager, you just need to eat two dishes, which must consist of the first and second. First, it should be hot soup or broth, broth, and on the second necessarily hot. Also, at lunch it is recommended to eat some fruit. Porridge for lunch is better not to eat, this dish is more suitable for breakfast. Also, the food should be a snack. He will be able to replace snacks that are not at all desirable, and secondly, the body will receive a lot of benefits and useful ingredients from it. Afternoon snacks should consist of buns, cookies, etc., as well as from dairy products.
Try to make dinner easy. Load the stomach of children at night is not worth it. For example, casserole, you can omelet, salad. It is good to drink a glass of yogurt or milk.
Product groups for teenagers
For the full development of the body, several groups are distinguished.
- Carbohydrates are the main suppliers of energy for active growth of the body. Most often they are contained in cereals.
- Products that contain protein. It can be meat of birds, fish, any animals. Meat contains iron, with a lack of which an adolescent may have anemia.
- Fiber - vegetables, citrus fruits. It is necessary for a teenager to periodically cleanse the body of toxins.
- The body needs vegetable oils (nuts, seeds,). When you use these products, you can avoid problems such as hair loss, brittleness and foliation of the nails. Such problems are very common in adolescence.
- Milk and dairy products, this is what supplies the body with vitamins, calcium, phosphorus.
- For the organism, drinking water is very useful, clean. In order for the body to work properly, a day should drink at least 2 liters. It all depends on your body weight.
If teenagers follow these tips, they will not be bothered by health problems, the development of the body will go well. At this age, people need to get used to the right and healthy food, otherwise it will be very difficult to give up their attachments.