During adolescence, the body undergoes many physical changes, changes that must be supported by a balanced and healthy diet.
The diet of a varied and balanced healthy diet should saturate the body with essential vitamins and nutrients. Among the main nutrients: iron, vitamin D and calcium.
Eating well doesn't mean giving up your favorite foods. This includes eating a variety of foods and cutting down on foods and drinks that are high in fat and sugar, such as sodas, chips, cakes, and chocolate. These foods should be consumed less frequently and in smaller quantities.
Tips to help you eat healthy
Don't miss the breakfast
Skipping food will not help you lose weight, because it is in the morning that the body should be recharged with energy and a full supply of macro and micronutrients. Not having received the required dosage of nutrients, the body will begin to work according to the "camel" regime, depositing in fat any food that enters the body. As a result, skipping breakfast can lead to obesity.
Five portions of fruit and vegetables
Fruits and vegetables are good sources of many vitamins and minerals your body needs during adolescence. Aim to eat at least five servings of a variety of fruits and vegetables per day.
Cut down on foods and drinks that are high in fat, sugar, and salt, such as sweets, chocolate bars, cakes, cookies, sugary sodas, and potato chips, which are high in calories (energy). Eating too many calories can lead to weight gain and excess weight.
Aim to drink six to eight glasses of fluids a day: water and skim milk.
Unsweetened fruit juice is also unsuitable as it contains fructose and sucrose. The daily dosage of fruit or vegetable based drinks and cocktails should not exceed 150 ml per day - this is a small glass.
If in adolescence there is a feeling of fatigue, sleep disturbances (observed mainly in girls), the body needs iron. It is important to saturate the diet with iron-enriched foods.
Vitamin D helps maintain healthy bones and teeth. We get most of our vitamin D from the sun, but it's also available in some foods.
Calcium helps maintain the strength of bones and teeth. Good sources of calcium include milk and other dairy products and green leafy vegetables.
|Food||Portions||Amount of calcium (mg)|
|Bok choy, cooked||125 milliliters||85|
|Broccoli, cooked||125 milliliters||fifty|
|Fresh figs||6 fruits||150|
|Low-fat fruit yogurt||175 milliliters||215|
|Fermented milk yogurt||175 milliliters||300|
|Seasoned cheese||50 grams||360|
|Fresh skimmed milk||250 milliliters||300|
|Orange juice||125 milliliters||150|
|Boiled soy||125 milliliters||90|
|Boiled beans||125 milliliters||100|
|Boiled or canned salmon||300 grams||180|
|Boiled white fish or canned sardines||400 grams||180|
Passion for diets
Diets that promise rapid weight loss are often nutritionally imbalanced, which means the body will not receive important vitamins and minerals. Also, diets have such a drawback as short-term results. And for adolescence, such stresses with abrupt weight changes can negatively affect health and hormone levels.
Teen slimming diet rules
It is worth noting that a healthy diet for adolescents should be prescribed exclusively by a dietitian doctor. If you develop a healthy diet for weight loss yourself, you can provoke the appearance of irreversible negative processes in a growing body.
There are several very important rules to follow when losing weight in teens:
- the diet should be reduced by twenty percent of the norm (for girls, the norm is 2500 calories, and for boys, the norm is 2700 calories);
- the diet should contain fifty percent healthy carbohydrates, twenty five percent fat and protein;
- four or five meals a day (meals must be eaten without interruption and at the same time);
- for breakfast you need to eat foods based on carbohydrates and proteins;
- for lunch it is necessary to eat hot liquid food (first courses);
- for an afternoon snack and dinner, you need to eat low-calorie foods: vegetables, boiled meat, fish;
- maximum rejection of fried and fatty foods;
- the presence of at least three times a week of physical activity.
If you take all these rules into account, it will be easier to lose weight and the process will be as effective as possible.
Exceptions and recommendations
A healthy diet should eliminate the following foods: candy, nutrition bars, soda, chips, mayonnaise, ketchup, hot dogs, cold cuts, fast food and sweet baked goods, fried burgers, and chips. The diet should include whole grains, soups, rye bread, seafood, boiled meat (chicken, pork, beef), dairy products.
Potatoes can be eaten twice a week only in boiled or baked form. Pasta can only be made of high quality durum wheat semolina, prepared al dente. If you have intestinal problems, we recommend that you stop eating legumes or reduce them to a minimum. In no case should you give up bread, you just need to make it a habit to eat bread in a slightly stale form or in the form of crackers.
It is important to organize a fasting day for yourself once a week, during this time you can drink low-fat kefir, eat buckwheat boiled in water and eat apples (green or yellow). One day of fasting means consuming a maximum of 1000 calories per day. It is absolutely impossible to abuse these days.
Healthy diet menu
Consider a healthy diet menu for the week.
First day: breakfast - two toast with cheese and butter, a boiled soft-boiled egg, a medium-sized tomato and unsweetened tea; second breakfast: one apple and one hundred grams of low-fat cottage cheese; lunch - two hundred grams of spaghetti with vegetable salad; afternoon tea - boiled cauliflower with carrots + a glass of low-fat kefir; dinner - baked fish with herbs and a glass of tomato juice.
Second day: breakfast - a three protein omelette, green tea with honey and a toast; lunch - lean borscht, mashed potatoes and steamed cutlet; afternoon tea - any three fruits (bananas and grapes are not allowed); dinner - vegetable salad, feta cheese and baked chicken breast.
Third day: breakfast - oatmeal with milk, tea with crackers; lunch - pumpkin and carrot puree soup, cottage cheese casserole; afternoon tea - fruit and yogurt; dinner - vegetable salad with tuna and a glass of tomato juice.
Fourth day: breakfast - rice porridge with milk and unsweetened tea with croutons; lunch - mushroom soup with three baked potatoes and a glass of berry compote; afternoon tea - apple charlotte - one serving, a glass of warm milk; dinner - vegetable salad with baked fish.
Fifth day: breakfast - oatmeal porridge on water, boiled egg, toast; lunch: a handful of dried fruit; afternoon tea - baked green apple with cottage cheese; dinner - ratatouille.
Sixth day: breakfast - pancakes with green tea; lunch - vegetable soup, pasta with chicken breast; afternoon snack - unsweetened yogurt with a bun; dinner - salad with crab sticks and avocado.
Seventh day: breakfast - two toasts with cheese and butter, unsweetened green tea; lunch - soup with pumpkin, cream and broccoli; afternoon tea - fruit; dinner - vegetable and chicken salad with cheese (baked).
Contraindications to a healthy diet
A healthy diet has no contraindications, since its principle is a balanced diet with healthy and wholesome foods. This nutritional method is also suitable for women during pregnancy and breastfeeding and also for older people.
To get the maximum effect for teenagers, it is recommended to practice any kind of sport: running, swimming, athletics, basketball, etc. Sport will not only affect the figure, but also heal the whole body and positively affect the posture of teenagers.
It is desirable that a healthy diet for adolescents is selected by a specialist. Diets for teens are dangerous. Lose weight correctly and harmless to the body.