6 Healthy Diet Tips for Teens
A healthy diet for teenagers does not mean eating less to lose weight. However, this means carrying out a healthy and balanced diet.
This healthy diet for adolescents is needed to support the growth and development of adolescents who tend to be fast, maintain an ideal weight, and have a healthy and prime body.
This of course helps adolescents to stay active and avoid various diseases that may attack from a young age.
However, diets for weight loss are okay for teenagers. However, this is especially true for adolescents who are overweight or obese.
Because basically, the growth of the body is still going on in adolescence.
So, teenagers still need various nutritional intakes to support their growth and development.
So, what is the right diet pattern? Here are healthy dietary or dietary tips for teenagers.
1. Eat three meals a day
Some teenage children deliberately skip breakfast and dinner because they want to lose weight. In fact, this is the wrong diet pattern.
Skipping breakfast and dinner can actually make the body lose essential nutrients and not help lose weight.
On the other hand, the benefits of breakfast for teenagers are getting the vitamins and minerals needed and helping the learning process.
2. Meet the needs of nutrients
Not just eating, a healthy diet also means eating foods that contain a variety of nutrients.
Here are the various nutritional needs of adolescents that he needs to meet every day.
Carbohydrates (rice, bread, potatoes, pasta, wheat and other starchy foods) as a source of energy.
Protein (grains, fish, eggs, nuts, and other sources of protein) to strengthen the body. Limit proteins that are high in fat, such as red meat.
Fiber (vegetables and fruits) to help the body feel full.
Healthy fats (avocado, olive oil, seeds, fatty fish) to help the growth and development of adolescents, as well as maintain healthy skin and hair.
A variety of vitamins and minerals, such as calcium (milk and dairy products, green vegetables) and vitamin D to strengthen bones and teeth, iron (spinach, grains) to support growth, and vitamins and minerals for other adolescents.
3. Avoid saturated fats, sugars and salts
In addition to eating foods with balanced nutrition, a healthy diet for teenagers also means avoiding unhealthy intake.
These include foods containing saturated fats, such as fast food and processed meats, as well as foods high in sugar and salt.
Launching the Nidirect Government Services page, teenagers aged 11 years and over should not consume more than 6 grams of salt and 30 grams of sugar in a day.
Consuming these foods excessively increases the risk of being overweight to obesity in adolescents.
4. Meet the needs of liquids
After meeting your eating needs, don't forget to suffice your body fluids. To fulfill it, a teenager needs to drink 6-8 glasses of liquid in a day.
These liquids include plain water, low-fat milk, and sugar-free beverages, including tea and coffee. However, make sure that healthy drinks should be more abundant than those that are less healthy.
5. Choose a healthy snack
Teenagers are familiar with the name of the snack. However, this is not a bad thing as long as teenagers choose a healthy snack.
For a healthy diet, do not choose snacks that are high in sugar, fat, and salt, such as sweets, chocolate, biscuits, chips, or soda drinks that can cause overweight in teenagers.
Instead, opt for healthy snacks for teens, such as fruits, popcorn, or carrots that have been cut into pieces.
6. Eat in sufficient portions
To maintain the ideal weight of the teenager, he needs to control his portion of food. Eat with sufficient portions and not overdo it.
It's best not to eat too much, even if you buy food from a restaurant. If you buy from a restaurant, you can choose food with small portions.
However, if the portion of food from the restaurant is too large, you can divide it into several portions.
