Balance and healthy diet tips for teenagersImage Credit source: freepik
Between the age of 14 to 18 years, children are in their teenage years and during this time, many changes take place in them, from emotional to physical. Therefore, during this time, it becomes very important to take care of the mental health and physical growth of the children. In today’s deteriorating lifestyle, parents are often worried about the development of their children. It is very important to develop healthy habits in teenage children, from eating habits to exercising.
If proper care is not taken of children’s diet during adolescence, then along with physical growth, mental growth can also be affected. Therefore, it is very important that during this period, children should be kept away from junk food and processed things and healthy things should be included in the diet. So let us know which foods should be included in the diet of teenagers.
Include dairy products in your diet, it is necessary for strengthening bones.
Dairy products like desi ghee, milk, curd and butter must be included in the diet of children as they grow older. Teenage is the time of physical growth and calcium and vitamin D are found in milk products which strengthen teeth and bones. This also helps in increasing the height of children.
Protein rich foods are essential for muscles
To strengthen the muscles in adolescence, include protein-rich foods like eggs, beans, tofu, chicken, soybean, pulses, dry fruits etc. in the diet of children. This speeds up their metabolism. Protein rich diet helps in brain development. Due to this, the child remains physically as well as mentally strong during physical and mental changes.
Carbohydrate rich things will give energy
Include carbohydrate-rich foods in the diet of teenage children, but try to have more complex carbohydrate rich foods than simple ones, because they provide energy slowly, which is necessary for the daily physical activity of children at this age. . For this, include whole grains like millet, jowar, ragi in the diet. Along with this, make starchy vegetables like potatoes and sweet potatoes also a part of the diet.
Vitamin and Mineral Rich Foods
It is very important for teenage children to have a balanced diet. Foods rich in vitamins boost immunity and protect children from diseases as they grow older, due to which their growth remains good. At this age, apart from micro compound zinc, the body also needs magnesium, iodine, iron and calcium. All these nutrition can be fulfilled through foods. For this, include plenty of fruits, seeds and green vegetables in the diet.