Nutrition For Teens

Nutrition For Teens

”Nutrition is pivotal during teenage years and what we eat will emulate in our growth and wellbeing.”- Mrs. HASMATH BEGUM, AS Rao Nagar

What to eat? What not to eat?

The fast food industry is thriving and so is the incidence of obesity, dental problems and hormonal

imbalances amongst teenagers, says a recent report by the Medical Council of India. With growing

economy and changing lifestyles, our young population is getting increasingly lured into a diet rich in

junk foods; simply because it is convenient, filling, economical and typically ‘a social affair’. However,

these junk foods are not only nutritionally void but also often packed with saturated and trans fats and

empty calories.

A teenager will never understand the importance of nutritious food at that age. Nutrition is pivotal

during these years and what one eats will emulate in their growth and wellbeing. So, parents should be

mindful of what their teen is gobbling up or gulping down. Also, students should themselves make

conscious choices to lead a healthy lifestyle. Pay a visit to an Apollo clinicscentre to get more

information about the importance of nutrition for teens and how as a parent you can give your teen

tasty yet nutritious food.

Whether you are a parent or a student, the following information will help you deal with the turbulence

of adolescence:

Eating Right

There is no replacement to healthy eating. Daily intake of all nutrients in adequate quantity will propel

the final growth spurt of puberty. It will also help maintain one’s nutritional status into adulthood to be

fit, fight stress, obesity and other lifestyle disorders. To bolster vital nutrients such as folate, vitamins A,

C and E, iron, zinc, magnesium, calcium and fibre in our bodies, it is essential that each day we consume

foods like:

Whole grains

2 glasses of low fat milk

1 to 2 cups of pulses

4 to 5 cups of fresh or cooked veggies

2 to 3 varieties of seasonal fruit

A balanced wholesome breakfast improves cognition and elevates academic performance.

Staying Bright

An alert mind along with a sharp memory and analytical reasoning can accomplish a lot. Snack your way

to enhanced mind power by incorporating foods which contain:

Omega-3 (flax and pumpkin seeds, walnuts, roasted soya beans, avocado, oily fish (tuna, mackerel)

B complex (curd and sprouts)

Antioxidants (berries, green tea, tomato, broccoli, dark chocolate)

Choline (eggs and groundnuts)

Folic acid, magnesium, calcium, iron (milk and green leafy vegetables)

Plain water (enhances the intellect)

With rising incidence of obesity and abnormal lipid parameters in teenagers, one ought to moderate the

following foods:

Refined grains

Junk food

Colas

Alcohol

Sugar

Saturated fats

Trans-fats

Nicotine

Balanced food, regular exercise (at least 60 minutes each day) and sound sleep (7 to 8 hours) will

catapult you from illness to wellness.

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