If teenagers do not pay attention to their diet during their adolescence, it may lead to poor development due to malnutrition. So what should teenagers pay attention to regarding dietary nutrition and health?
Grain and Lean Porridge
1. Eat more grains: Consuming more of these foods can provide teenagers with a lot of energy. In fact, compared to adults, teenagers actually need more energy, requiring approximately 10040-11720 kilojoules (2400-2800 kcal) per day.
2. Have a diverse diet: Teenagers should not stick to eating the same one or few things; they should eat a wide variety of foods. It is essential not only to eat fish but also to include meat, eggs, dairy, beans, and vegetables and fruits. These foods can supplement the body's protein, with a daily requirement of 80 to 90 grams of protein, of which about half should be high-quality protein. Therefore, the diet of teenagers should include sufficient animal-based and soy-based foods. In addition, it is also important to eat foods containing vitamins A, D, C, B vitamins, and minerals such as calcium, phosphorus, zinc, and iron, as these foods are beneficial for both mental and physical health. It is especially important to supplement calcium; teenagers need 341-374 mg of calcium per day, which can be obtained from dairy products.
3. Maintain regular eating habits: Some teenagers might skip a meal and then overeat the next time, which is an unhealthy eating habit. Overeating, picky eating, and blind dieting are all bad habits. Teenagers should also not eat too many snacks; although they are tasty, they are not nutritious and may not be very clean. Girls, in particular, should maintain regular eating habits, which is beneficial for shaping a good figure. Girls should not skimp on their fat intake; they can usually drink milk, eat more fruits, vegetables, and nuts, etc.
Homemade cutter