Diet for teenagers: Choose wisely

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Read History Go to My Account Log Out Enhanced by Google BDSunday Diet for teenagers: Choose wisely Children between the age of 12 and 19 are referred to as teenagers. That is the period of the body’s

Listen to this article Share Children between the age of 12 and 19 are referred to as teenagers. That is the period of the body’s fastest rate of growth as more new cells are formed than those getting worn-out or dying.

Interestingly, this period also marks that of youthful exuberance, physical activities and restiveness.

Therefore, children in this age category need protein (for growth) and carbohydrates for energy. They also need minerals and vitamins for their general wellbeing.

Protein sources such as milk, fish, meat (without fat), poultry and beans including amino-acid packed soy products are recommended.

Please do not expose children to fried, fatty fast foods that are nutritionally deficient. Milk is also required, up to 2 glasses a day to provide calcium for the development of strong bones and teeth.

To provide the much-needed energy, carbohydrate-rich foods such as yam, cassava, maize, sugarcane, honey and fresh fruits including oranges, apple should be provided. Avoid refined sugar, even at this stage as well as sugary soft drinks and sweets that are deficient in calories and yet could cause dental carries.

Foods rich in all vitamins (A for good eye sight or clear vision) the B- complex group (to release energy from carbohydrates), C for cellular growth and healing of wounds usually sustained in their field of play and D for growth of the skeleton should be made available.

Children, at this age need to be mentally alert because of their academic pursuit. They must not miss out on their breakfasts. Lack of it leads to loss of concentration. To boost brain power include honey, water melon, cold water fish (tuna, sardine), oat meals, tomatoes and soy-based products.

Vegetables should be part of their snacks.

Iodine, zinc, and selenium-rich foods such as crayfish, prawns, as well as eggs, bread and fortified breakfast cereals are of utmost importance. Equally significant are calcium, phosphorous and magnesium-rich foods that assist in the development of bones and teeth. These include fish, eggs, vegetables and milk.

And because they are growing fast, the formation of the red blood cells should be boosted by foods such as green, leafy vegetables, nuts, milk and organ meat like liver, all rich in iron.

According to adolescent nutrition guidelines from Raising Children Network, teens should keep ultra-processed foods, sugary drinks, and excessive caffeine to a minimum. Sugary sodas, energy drinks, and fast food displace nutrient-rich meals and can disrupt sleep and calcium absorption.

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As much as it is possible, go for balanced diet. Such should be combined with daily exercise. This would build the muscles, bones and facilitate the smooth flowing of blood through their arteries and veins.

Parents and teachers owe it a duty to the children and the larger society to discourage and prevent them from getting involved in smoking cigarettes or alcohol consumption.

Essentially, the best foods for teenagers are nutrient-dense, whole foods rich in protein, calcium, iron, healthy fats, and complex carbohydrates. During adolescence, rapid growth spurts and brain development require steady energy and essential building blocks rather than empty calories.

Top food items to pick include lean proteins and iron-rich foods such as eggs, skinless poultry, lean beef, beans, lentils, and tofu support muscle growth and oxygen transport.

On whole grains and complex carbs go for oats, brown rice, quinoa, whole-wheat bread, and potatoes provide sustained energy for school and sports. Their high fiber content also keeps teens full longer and supports digestive health.

With regards to healthy fats, choose fatty fish like salmon, walnuts, chia seeds, avocados, and nut butters supply omega-3 fatty acids. These fats are vital for brain development, hormone production, and concentration.

As for fruits and vegetables choose bananas, oranges, leafy greens, and crunchy vegetables like carrots which deliver essential vitamins, antioxidants, and fiber. Vitamin C-rich produce also helps the body absorb iron from plant-based foods.

teenagers often get hungry between meals, pairing protein with fiber is the best strategy to keep them satisfied:

Apple slices with peanut or almond butter are recommended. Healthy fats, and plant protein should be there combined.

Greek yogurt topped with berries Calcium, protein, and antioxidants

Hard-boiled eggs with whole-grain crackers Choline, vitamin D, protein, and complex carbs

Air-popped popcorn and a handful of nuts Whole-grain fiber, magnesium, and healthy fats

Cheese sticks with cherry tomatoes provide calcium, protein, zinc, and vitamin C

As a piece of advice for a healthy lifestyle for the proper development of the brain, children at this stage of their life should be exposed to a variety of exciting situations. They must not live a humdrum life of seeing the same people every day as they move from home to school and back.

It is necessary for them to visit places of tourist attraction such as beaches, waterfalls, markets, children’s parks and zoos especially during the holidays. These should be in the company of their parents, guardians or teachers. They should be free to ask questions and be provided with the right answers. All these would expand their mental horizon.