The teenage years are the most crucial for boys and girls. It is the time when their sexual organs are fully developed and they become aware of their bodies. Both boys and girls need to eat a properly balanced diet throughout this stage of life. The nutritional requirements in boys and girls vary slightly. The number of proteins, fats, vitamins, and minerals they need also vary. Parents should do some research on a healthy diet for teenagers and encourage them to eat nutritious foods. In the following, you will find some tips and guidelines for making the best diet plans for your adolescent.
The right amount of calories:
Your adolescent not just studies but also juggles several extracurricular activities. Some teenagers also start working for pocket money and hold part-time jobs. They need foods that give them energy or calories. As teenagers lead an active life, they burn the calories during work and play. According to the calculations made by The Dietary Guidelines for Americans, teenage girls need at least 1800 calories everyday and teenage boys require 2,000 calories daily. The calories needed by your adolescent kid will depend on their height, bone mass, and level of activity.
Evaluate the basic nutritional needs:
As a responsible parent, you should try to instill good eating habits in your child from a very early age. Healthy eating means less sugar, processed foods, and salt. Teenagers are prone to getting fat if they don’t burn the excess calories. Encourage your kids to exercise or enroll them for a swimming or dancing class. Self-defense classes are also good for their mental and physical development. Food and lifestyle both have to be healthy for the overall fitness of your teenagers. Make sure that your teenager doesn’t consume more than 2,300 milligrams of salt in one day.
Kids aged between 9 and 13 require 34 gm of proteins daily. When girls and boys turn 14, their protein requirements increase and boys need more amount of proteins at this stage than girls. Teenage girls require 46 gm of proteins daily whereas the teenage boys aged above 14 need at least 52 grams. Good sources of proteins for teenagers include lean meats, skinless poultry, seafood, eggs, soy foods, and low-fat milk. Pulses, legumes, and nuts are also rich sources of proteins.
There is almost a superstition working against the fats. Some parents cut off all the resources of fats from their diet chart. This is a big mistake as unsaturated fats and omega 3 fatty acids are essential for the healthy development of teenagers. Fat is considered one of the vital nutrients for a reason. It is beneficial for physical development. Some of the sources of healthy fats are purified fish oils, olive oil, sunflower oil, avocado, nuts, soy butter, and peanut butter. A teenage girl needs around 78 grams of fat and a teenage boy needs at least 97 grams of fat.
Vitamins are absolutely necessary for the complete nourishment and development of teenagers. Vitamins give teens the power to resist diseases and nourish their body organs. Every teenage girl should get 700 micrograms of vitamin A and boys to need around 900 micrograms of the same vitamin. Some of the healthy resources of this vitamin are eggs, cantaloupes, carrots, beets, and pumpkins. Teenage kids also need vitamin B6, niacin, riboflavin, and thiamin.
There are many different types of minerals, which are required for the development and nourishment of the body. Magnesium is necessary for nerve function and muscle development. A teen girl should consume around 360 mg of magnesium daily whereas a boy needs 410 mg of the same mineral. Iron, calcium, phosphorous and potassium are some of the other necessary minerals you need.