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| Teen's Diet |
I’ll
like to welcome you all specially to another series on Food, Nutrient and
Health.
We’ll
be discussing a very interesting topic titled “Teen’s Diet”.
The teen years comes
with a lot of changes. Teens will grow emotionally, functionally, intellectually,
developing a sense of independence and self-esteem.
Teens will also grow
physically, increasing their need for calories and nutrients. As parents it is
you responsibility to guide your tens on how to make healthy food choices. The
best way to achieve this purpose is by encouraging them to eat balanced diet,
in essence a diet rich in whole grains, fruits, vegetables, no fat or low fat,
milk, beans, eggs, fish, water and nuts.
As a teenager, eating
healthily doesn’t have to mean giving u your favourite foods. It simply means
eating a variety of foods and cutting down on food and drinks high in fat and
sugar, such as sugary fizzy drinks, cakes and chocolates. These foods should be
eaten less often and smaller amounts. If you’re watching your weight, a
healthy, balanced diet is the way to go, dieting, skipping breakfast or
starving yourself doesn’t work.
Below are some foods
options which are healthy for teenagers;
Beans
Generally, most people
asides teenagers don’t like eating beans. Beans is probably the least sexy food
on the planet especially when it comes to convincing your teen to eat it, but
beans provide enormous nutrition at very low cost. During growth phases in teen
years, the body is crying out for micronutrients to help it lay down bone and
muscle.
Beans are very high
dietary fiber, but also very high in iron and magnesium, two nutrients that
help the body restore and grow muscle tissue.
Milk
It’s much nature’s
natural growth hormone, which makes full fat milk excellent for teenagers who
aren’t lactose intolerant. Milk will provide them with an ingredient array of
nutrients like calcium and vitamin D at a time when their bodies and growing
bones need it most. For a teen who partakes in athletic training, there is an
advantage for such teen, where additional protein content will ensure better
muscle recovery and make early morning training easy.
Blueberries
Concentrating at school
is particularly tough for teenagers especially if they live off a diet of chips
and soft drink. By incorporating a handful of blueberries into their daily
diet, you’re effectively giving them the tools to use their brain to its best
ability, because memory and even concentration. They are also a valuable source
of fiber and vitamin B6 for early morning energy.
Oats
Let’s forget sugary
cereals. To give your teen the best possible start to the day you should try
feeding them a bowl of rolled oats. Oats are full of cholesterol-blocking
dietary fiber.
Yoghurt
Yoghurt is a great
addition to any teenager’s diets as it probably the tastiest probotic you can
buy. Probotics are live microorganism promoted with claims that they provide
health benefits when consumed. They help improve the function and efficiency of
the gut. A healthy gut improves the mood, lowers the chances of bloating and
improves satiety and even help stave off eating disorders.
Eggs
Eggs are very high in
selenium (perfect for optimum eyes function), very high in protein (for
repairing muscle tissue) and very high in saturated fat (perfect for filling
you up). There is also evidence that eating eggs can help improve brain
function.
I support
healthy teen’s diet and I hope you do too!
Thanks for reading!
Article By:
Iyiola
Grace Omowumi
Food,
Nutrients & Health.
……………………………….
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