During active growth the teenager needs to eat the products containing optimum amount of proteins, carbohydrates, fats, minerals and vitamins. The question of drawing up a diet has to be under control of parents.
General recommendations about drawing up a food allowance for the teenager
The child aged from 13 up to 17 years needs the balanced food not less, than the preschool child. At teenage age the organism undergoes significant hormonal changes on which forces and resources are necessary. If the child receives insufficient amount of necessary nutrients and vitamins or, on the contrary, uses them much, for an organism it is fraught with development of various diseases of the musculoskeletal device, a cardiovascular system, digestive tract.
In awkward age the teenager is inclined to subject to doubts of the recommendation of relatives including concerning food. Parents need to find the methods suitable in this situation to motivate the child, to watch what he eats. The teenager surely has to eat fruit and vegetables, dairy products, meat, bean, eggs, nuts, grain.
For teenagers the distribution of meals to four times is considered correct. Tomorrow has to make 25% of necessary calories a day, a lunch – 35-40%, an afternoon snack – 15%, a dinner – 20-25%.
What useful substances have to be present at the teenager's diet surely
Calcium. Calcium is natural "construction" material for bones and teeth of the person and also promotes resistance to stress. At teenage age there is the most active growth of the child. In order that the teenager received necessary amount of calcium, regularly at a dining table there have to be dairy products and directly milk, hard cheeses, cabbage, walnuts, haricot, rice, broccoli. Protein. Proteins form the basis of muscle tissue, regenerations of muscles and internals promote. That the teenager was vigorous and strong physically, existence in the menu of low-fat meat, fish, bird, seafood, eggs is obligatory. Fats. It is important to distinguish useful fats from harmful, limiting the use of the last. Nonsaturated fats of vegetable oils, fish and different types of nuts not only provide an organism with energy, but also promote maintaining health of skin and a hair. Saturated fats which contain in butter, fat meat, whole milk, palm oil are capable to do much harm to a cardiovascular system, corking blood vessels. The rating of noxious to health fats heads trans-fats which high concentration contains in various buns, cookies, cakes, chips, margarine and fried food. Iron. This microcell contributes to the full development of muscle bulk in boys. For girls iron is useful in terms of completion of losses of blood during periods. The microcell can be received from fish and seafood, beef, peas, buckwheat cereal, a white cabbage, potatoes and spinach.
Desire to be pleasant to an opposite sex pushes both girls, and boys to the decision to go on a rigid diet. Restriction in food can do much harm to the growing organism. If the diet is necessary - consult with the doctor.
Detailed diet of the balanced food of the teenager
It is recommended to include such quantity of products in the daily menu of the teenager: - milk – for boys of 600 g, for girls of 500 g; - cottage cheese – 60-50 g; - sour cream – 20-15 g; - cheese – 20-15 g; - meat - 220-200 g; - fish - 70-60 g; - egg - 1 piece; - rye bread - 150-100 g; - white bread - 250-200 g; - grain, pasta – 60-50 g; - sugar - 80-65 g; - confectionery – 20-15 g; - butter - 40-30 g; - vegetable oil - 20-15 g; - potatoes - 300-250 g; - vegetables – 350-320 g; - fruit – up to 500 g.