NUTRITION GUIDE: ADOLESCENTS

A surge in appetite around the age of ten in girls and twelve in boys foreshadows the growth spurt of puberty.  Nowadays, teenagers are having difficulties when getting right amount of nutrients in their bodies. Social media, school works, peer pressure, vices, self-image and many more  have been a hindrance for the growing adolescence to get their proper nutrition and this may stop them from functioning well.

But don’t worry! Here are some nutrition guide for adolescents:

  1. Healthy Eating

       healthy-eating-foods-to-eat-every-day-700

 

  • Eat 3 meals a day, with healthy snacks.
  • Increase fiber in the diet and decrease the use of salt.
  • Drink water. Try to avoid drinks that are high in sugar. Fruit juice can have a lot of calories, so limit your adolescent’s intake. Whole fruit is always a better choice. 
  • Eat balanced meals.
  • When cooking for your adolescent, try to bake or broil instead of fry.
  • Make sure your adolescent watches (and decreases, if necessary) his or her sugar intake.
  • Eat fruit or vegetables for a snack.
  • Decrease the use of butter and heavy gravies.
  • Eat more chicken and fish. Limit red meat intake, and choose lean cuts when possible.  

 2. Healthy food choices

Your plate must contain 5 food group categories:

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  • Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat, brown rice, and oatmeal.
  • Vegetables. Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
  • Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed.
  • Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.
  • Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine—choose more fish, nuts, seeds, peas, and beans.

 

Lastly,  don’t forget to have a regular exercise everyday!

Blog Article Entry by: Christine Mae Pajado, UST-SN

 

 

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