National Nutrition Week: Healthy diet for Adolescents
What is the need?
When National Nutrition Week is celebrated?
What should be included in diet?
Healthy points for adolescent girls:
The menstruation related needs of the girls make the nutrient requirement/ unit body weight more than boys for them
- Build strong bones: To get vitamin D & calcium choose fat-free or low-fat milk, cheeses, and yogurt. Do activities such as running, gymnastics, and skating.
- Cut back on sweets: Sipping water and cutting back on cakes, candies, and sweets & sugary drinks will help to maintain a healthy weight.
- Power up with whole grain: At least half your grain foods should be whole grains such as brown rice, whole-wheat breads, and popcorn.
- Choose vegetables rich in color: To get all essential minerals & vitamins
- Check nutrition facts labels for iron: Most protein foods like meat, poultry, eggs, and beans have iron, and so do fortified breakfast cereals and breads.
- Be a healthy role model: Encourage your friends to practice healthier habits.
- Try something new: Keep healthy eating fun by trying new healthy foods like lentils, mango, quinoa, or kale.
- Make moving part of every event :Aim for 60 minutes of physical activity each day.
- Include all food groups daily
- Everyone has different needs:Based on age, gender, height, weight, and physical activity level. Go to SuperTracker.usda.gov. to know how much food you need.
Healthy points for adolescent boys:
Feed your growing body by making better food choices today as a teen as you continue to grow into your twenties also.
- Get over the idea of magic foods: Boys need to eat vegetables, fruits, whole grains, protein foods, and fat-free or low-fat dairy foods, unsalted nuts, beans, lean meats, and fish.
- Always hungry: Eat half of grains as whole grains as wheat breads, pasta, and brown rice instead of white bread, rice, or other refined grains & vegetables/fruits to “fill-up.”
- Keep water handy: Take a water bottle in your backpack to satisfy your thirst & skip soda, fruit drinks, energy and sports drinks.
- Make a list of favorite foods: To keep in your fridge whenever you need
- Start cooking often: Learn to prepare your own food so you can make healthier meals and snacks.
- Skip foods that can add unwanted pounds
- Learn how much food you need: You may need more/less food than others.Go to SuperTracker.usda.gov. to know how much food you need based on your age, height, weight, and activity level.
- Check Nutrition Facts labels: To know Calcium and vitamin D levels that are important for your growing bones.
- Strengthen your muscles: Work out at least 10 minutes at a time to see a better you & do at least 60 minutes of physical activity every day.
- Park, K. (2019). Park's textbook of preventive and social medicine. 25th. Jabalpur, India: M/S Banarsidas Bhanot.
- Kadri AM. (2019). IAPSM's Textbook of Community Medicine. 1st. New Delhi, India: Jaypee Brothers Medical Publishers (P) Ltd.
- https://columbustelegram.com/news/local/eating-well-matters-turn-to-myplate-for-helpful-nutrition-information/article_d974b818-b500-52ea-be28-85b47a59e537.html photo credit