Teenagers don’t generally intake the best nourishments. Here are some useful hints on the best way to address a developing body’s need.
Significance of calcium
Calcium is significant for bone growth. If the youngsters increase their bone health, they have a decreased risk of fractures and of developing osteoporosis during adulthood. Females are especially at risk if they don’t meet their calcium needs. Females aged 13 to 17 have an intake of around 1000 mg/day, while the regular advised DRI for this age groups is 1300 mg/day. Males of same age meet their needs at around 1400 mg/day. The low calcium consumption in females is because of the low consumption of milk and other dairy products. To meet the DRI for calcium, teenagers must have three to four servings of milk products every day. Remember, however, that calcium isn’t simply found in dairy products.
Dairy non-diary sources of calcium:
Significance of iron
Iron is another significant nutriment for young people. Females need iron when they start menstruating; guys need it as they gain lean body-mass. On the whole, male teenagers meet their iron needs with little trouble. Nevertheless, females aged 13 to 17 barely meet their need of 15 mg per day.
Good sources of iron:
Health eating Teenager tips:
Have a selection of nutritions from every one of the four food groups.
Increase consumption of whole grains, vegetables and fruits.
Go for low-fat milk product, more lean meats and other low-fat nourishments.
Relish daily physical activity.
Eat three meals a day and relish low fat snacks between meals.
Go for snacks, for example, vegetables and fruits, or baked snacks rather than fried.
Drink water or low-fat milk rather than soft drinks, sugary drinks.
Eat junk food and processed comestibles less often.
These tips are worth it for anyone concerned about teen health and eating habits
SickKids staff. (May 6, 2019). Healthy eating for teens.