During adolescence, the body undergoes many physical changes - changes that must be supported by a balanced, healthy diet.
The diet of a varied and balanced healthy diet should saturate the body with vitamins and essential nutrients. Among the main nutrients: iron, vitamin D and calcium.
Eating right does not mean giving up your favorite foods. This includes eating a variety of foods and reducing foods and beverages that contain a lot of fat and sugar, such as sodas, chips, cakes and chocolates. These foods should be consumed less frequently and in smaller amounts.
Tips to help you eat healthy
Do not miss breakfast
Overcoming food will not help you lose weight because it is in the morning that the body needs to be replenished with energy and a full supply of macro and micronutrients. Once it has not received the required dose of nutrients, the body will start working according to the "camel" regime, depositing any food that enters the body in fat. As a result, skipping breakfast can lead to overweight.
Five servings of fruits and vegetables
Fruits and vegetables are good sources of many of the vitamins and minerals your body needs during adolescence. Aim to eat at least five servings of a variety of fruits and vegetables a day.
Cut out low-fat foods and drinks, such as sugar and salt, such as sweets, chocolate bars, sweets, biscuits, sugary drinks, and chips, which are high in calories (energy). Eating too many calories can lead to weight gain and being overweight.
Aim to drink six to eight glasses of liquid a day - water and skim milk.
Even unsweetened fruit juice is not suitable as it contains fructose and sucrose. The daily dose of drinks and cocktails with fruit or vegetable juice should not exceed 150 ml per day - this is a small glass.
If in adolescence there is a feeling of fatigue, disturbed sleep (observed mainly in girls), then the body needs iron. Importers It is important to saturate your diet with fortified iron foods.
Vitamin D helps maintain healthy bones and teeth. We get most of our vitamin D from the sun, but it is 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||Service size||Amount of calcium (mg)|
|Bok choy, cooked||125 milliliters||85|
|Broccoli, cooked||125 milliliters||fifty|
|Fresh figs||6 fruits||150|
|Low fat yogurt||175 milliliters||215|
|Fermented milk yogurt||175 milliliters||300|
|Strong cheese||50 grams||360|
|Fresh skim 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 unbalanced, which means that the body will not receive important vitamins and minerals. Also, diets have such a disadvantage as short term results. And for adolescence, such stresses with sharp weight changes can negatively affect health and hormonal levels.
Diet rules for weight loss for teens
It is worth noting that a healthy diet for adolescents should be prescribed exclusively by a dietitian. If you create a healthy diet for weight loss yourself, you can provoke the emergence of irreversible negative processes in a growing body.
There are some very important rules to follow when losing weight in teens:
- diet should be expected at twenty percent of the rate (for girls, the rate is 2500 calories, and for boys, the rate is 2700 calories);
- the diet should contain fifty percent of healthy carbohydrates, twenty-five percent of fats and proteins;
- four or five meals a day (meals should be taken without gaps and at the same time);
- for breakfast you should eat foods with carbohydrates and protein;
- for lunch you should eat hot liquid food (first courses);
- for an afternoon snack and dinner, you should 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 follow all these rules, 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 dog, refrigeration, fast food and sweet baked goods, burgers and chips. The diet should include whole grains, soups, rye bread, seafood, boiled meats (chicken, pork, beef), dairy products.
Potatoes are allowed to eat twice a week only in boiled or baked form. Pasta can only be made with high quality hard wheat, prepared al dente. If you have intestinal problems, it is recommended that you stop eating legumes or cut them to a minimum. Under no circumstances should you give up bread, you just have to learn to eat bread in a slightly stale form or in the form of crackers.
Importers It is important to arrange a day of fasting for yourself once a week, during this period you can drink low-fat kefir, eat boiled buckwheat in water and eat apples (green or yellow). A day of fasting means consuming a maximum of 1000 calories a day. It is absolutely impossible to abuse such days.
Menu with healthy diet
Consider a healthy diet menu for the week.
First day: breakfast - two deep breads with cheese and butter, a soft-boiled egg, a medium-sized tomato and sugar-free tea; second breakfast - an apple and a 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 - roasted fish with herbs and a glass of tomato juice.
Day two: breakfast - an omelette with three proteins, green tea with honey and a toast; lunch - lean borscht, mashed potatoes and steamed kitten; afternoon tea - three fruits (bananas and grapes are not allowed); dinner - vegetable salad, sliced cheese and roasted chicken breast.
Third day: breakfast - oatmeal with milk, cracker tea; lunch - soup with pumpkin-carrot puree, casserole casserole; afternoon tea - fruit and yogurt; dinner - tuna vegetable salad and a glass of tomato juice.
Day 4: breakfast - milk rice porridge and sugar-free tea with croutons; lunch - mushroom soup with three baked potatoes and a glass of berry compote; afternoon tea - apple charlotte - a portion, a glass of warm milk; dinner - vegetable salad with grilled fish.
Day five: breakfast - oatmeal in water, hard-boiled eggs, toast; lunch - a handful of dried fruits; afternoon tea - roasted green apples with cottage cheese; dinner - ratatouille.
Day six: 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, green tea without sugar; lunch - pumpkin soup, cream and broccoli; afternoon tea - fruit; dinner - vegetable salad and chicken with cheese (baked).
Contraindications to a healthy diet
A healthy diet has no contraindications, as its principle is a balanced diet with healthy and wholesome foods. This nutritional method is also suitable for women during pregnancy and lactation, and even for older people.
For maximum effect for teenagers, it is recommended to do 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 behavior of teenagers.
A healthy diet for teenagers is desirable to be chosen by a specialist. Diets for teens are dangerous. Lose weight correctly and harmlessly to the body.