Monitoring teenage Nutrition

Shikha Mahajan

Good nutrition is essential. It is important for growth and development, and it is a trusted source for keeping people healthy. It is important for teens to understand how their bodies function and what fuel they need as they mature and become more responsible for their own health and well-being.

Adolescence is the body’s second-largest stage of development after childhood. Teenagers' bodies need more energy and nutrients to sustain their growth and development as they mature and enter puberty. If you are a teen or are entering teenage then you can expect a dramatic increase in your appetite. it is important to understand that nutrition is essential not only for supporting body growth but also for supporting brain function. First of all staying hydrated is essential as it can help with academic success by enhancing mood and improving cognitive function. So read on to know what nutrients you should have on your platter:

What are the most essential nutrients?

Essential nutrients for youth, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), include:

Iron: This mineral assists in body growth and is essential for energy, concentration, the immune system, and body temperature control.

Protein: This is also essential for growth since it is used by the body to develop and repair cells and tissues. It is found in significant amounts in the skin, muscle, bone, organs, hair, and nails.

Calcium: it aids in the development and maintenance of healthy bones and teeth. Calcium is also essential for brain health, muscle movement, and heart health.

Vitamin D: It is essential for your bones and healthy teeth. It also aids in the prevention of a variety of diseases and conditions.

Potassium: This mineral can help in the reduction of blood pressure. It's important for maintaining fluid equilibrium and controlling the heart's and other muscles' electrical activity.

Fiber: Fiber is important for gut health and can help reduce the risk of chronic diseases.

Healthy eating during adolescence

Good eating habits are essential for adolescents because body changes influence an individual’s nutritional and dietary requirements. Children and teens are becoming more self-reliant and make many of their own food choices. Adolescents are more likely than younger children to eat meals away from home. Their peers also have a major impact on them. Many teens value meal convenience, and they may be consuming excessive amounts of the wrong foods, such as soft drinks, fast food, or processed foods.

A healthy diet consists of a variety of foods that are well-balanced and nutrient-dense. It can also include substituting fruits, vegetables, whole grains, low-fat protein foods, and fat-free or low-fat dairy choices for foods rich in carbohydrates, salts, and unhealthy fats. Teens should aim to consume 45-65% carbohydrates, 25-35% per cent fats, and 10-30% protein in total calories per day.

Fruits and vegetables provide nutrition, vitamins, antioxidants, fiber, and water to you. These nutrients will help you to avoid diseases later in life, such as heart disease, stroke, and some cancers.

As an adolescent make sure to eat fruits and vegetables in all meals and snacks. This includes both raw and cooked fruits and vegetables of various colours.

Fruit should be washed to remove any soil or toxins, but any edible skin should be left on because the skin contains nutrients as well.

Milk, cheese, and yogurt are all-important dairy foods. Calcium and protein are abundant in these foods.

You will need more calcium during puberty in order to obtain optimum bone mass and develop strong bones for the rest of your lives.

You should consume a variety of dairy products each day, such as milk drinks, cheese slices, yogurt bowls, and so on. If you do not consume dairy, it is important that to consume calcium-rich dairy-free foods such as tofu, kale, nuts, seeds, tinned fish with bones, and calcium-fortified foods such as cereal, soy milk, and bread.

However, not all calcium-fortified dairy alternatives exist, so read the labels carefully. Nowadays you can also monitor your nutrition with the help of Apps. These Apps help to keep a check on the amount of each nutrient you're consuming.

The writer is a Holistic Nutritionist and Founder of Diet Podium

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