Nutrition for TEEN's🏃🏻‍♀️🏃🏻‍♂️

Shobith K Menon
Shobith K Menon

 | 1 minute to read
Nutrition
The average 13-year and above kids should consume moderate or high calorie diet, The majority of these calories should come from whole grains, lean protein, low- or non-fat dairy and a variety of fruits and vegetables.

Fruits and Vegetables =========================================== A teen's vegetables should be fresh or frozen and eaten raw or prepared with a low-fat method like steaming, grilling or stir-frying. Fruits should be fresh or canned in 100 percent fruit juice, not sweetened or packed in heavy syrup. Lean Protein =========================================== About 25 percent the meal should contain a lean protein-rich food. Skinless chicken or turkey, fish, shellfish, eggs, nuts, seeds, beans, legumes, soy products and low-fat cuts of beef or pork can all fulfil this requirement. Kids of these age should avoid junk and processed meats .Sometimes junk is definitely fine consume as they are kids and they might feel to eat occasionally. One meal in 2 weeks should be decent enough to provide them with their favourite food .If they like sweets you can find a lot of healthy recipes for them and provide them home cooked snacks. Whole Grains =========================================== Grains should make up the remaining 25 percent of the meal.Cereal grains like rice or oatmeal, 1/2 cup of cooked pasta, 1 cup of ready-to-eat cereal. Daily grains should be whole grains such as brown/white rice, whole-wheat pasta, quinoa. Dairy =========================================== A serving of a calcium-rich food like dairy should accompany each meal, with 1 cup of milk or yogurt, 2 cups of cottage cheese, 1/3 cup of shredded cheese Vegan, vegetarian or lactose-intolerant teens who don't consume dairy products can get the calcium they need by regularly eating soy products, dark leafy greens like kale,calcium-fortified items such as some juices, breakfast cereals and plant milks. I am not saying that you should not provide your kids with what they like but just be smart with regards to their nutrition as its their growing phase. Thanks for reading .🙏
user

Tanuja Mehta

Thank you Shobith for nicely briefing the key points. Quite informative 🙂

Global Community background