Nutrition in adolescence.

Hello, dear readers. How to improve the nutrition of 14-year-old teenagers? And why is this period of teenage life interesting to us? Surely, because during this age period the strongest growth and evolution of the body occurs, and a person’s future health for years depends on a balanced, proper diet for a teenager 15-17 years old.

So, proper nutrition for a 14-year-old teenager should be carefully thought out; it should be strictly balanced, taking into account all important micro and macroelements. During adolescence, glands are dynamically formed internal secretion. There is a need for excess calories. It is important to have the right diet.

Basic products necessary for a teenager

In any case, the daily diet must contain proteins, fats and carbohydrates in a ratio of 1:1:4:

• first, it is important to select about 2-2.5 grams per 1 kilogram of weight (and select proteins from animals for half this amount);
• include the second component in the amount of about 100 grams (and let 70% of the fats come from plants - the corresponding oils, and the rest from animals - this is sour cream, butter);
• the third component of the diet include about 10-15 grams per kilogram of weight (porridge from cereals, vegetables, greens, grains, legumes, berries);
• liquid - 50 ml per kg of weight in the form of mineral waters (gas is not welcome), decoctions, juices, compotes, tea.

Here is a table to help you out showing how much protein (number of grams) is present in 100 grams of the following foods.

At 14-16 years old increased appetite- more than the norm. And you shouldn’t limit your growing body’s diet. The daily amount of calories for both a guy and a girl is at least 3000 kcal, and when playing sports - 3500-4000 kcal. AND the right approach Adolescents' meals include dividing them into 4-5 meals.

Approximate menu

Considering the percentage breakdown of products in the daily diet, we must not forget that breakfast should be 25-30% of the daily diet (snacks from vegetables or fruits, cottage cheese or cheese, eggs, salads; hot porridge, vegetable stews, fish; jelly or tea). Lunch - respectively 35-40% (soup, for the second side dish with something meat or fish; cookies and yoghurts would not go amiss here). Snack – 10-15% (fruits, vegetable salad, cottage cheese). For dinner we allocate 20-25% (chicken meat with vegetables, cottage cheese casserole, which can also be with apples, omelet with pasta or porridge).

Foods to Avoid

Adolescence begins at 12-13 years old - it's time to take care of healthy diet. If your diet has been incorrect since childhood, it can become a habit and cause overweight And concomitant diseases in adulthood. And most importantly, this age is a period of active restructuring of the body, its rapid maturation, hormonal surge, the emergence of interest and entry into genital area life - because if proper nutrition is not introduced to a teenager, he may begin to be persecuted dangerous diseases and appearance problems. The latter is often perceived as a tragedy by both girls and boys.

Proper nutrition for teenagers should exclude foods that lead to obesity - chips, soda, mayonnaise, sauces from stores, chocolate bars, candies. They should be replaced with dried fruits, berries, natural juices. Also remove processed meat products - smoked sausages, sausages, canned food. Let the need for protein be covered by natural meat, fish, eggs, and dairy. Fast food in any of its variations is harmful, as well as baked goods: pies, donuts, pizza. Fried, smoked, fatty foods are extremely undesirable; we replace them with stewed, boiled and steamed ones.

However, it is necessary not to go to extremes and not limit the child’s food, because... flaw nutrients can lead to dizziness, loss of performance, decreased concentration, impaired immunity, and disruption of the functioning of the gonads. Following generally accepted principles of healthy eating does not mean going on a diet. During the period of active growth, any diet is contraindicated. Lack of nutrients in the diet can cause joint disease and cause brittle bones.

Sample menu for the week:

1. For breakfast during the week you can serve casserole with raisins, oatmeal, scrambled eggs, omelet, vegetable stew, cottage cheese pancakes, yogurt.
2. For breakfast #2 – zero-fat yogurt, your favorite fruit or vegetable.
3. Lunch must include the first, second and third - it can be, at your choice, vegetable soup, spaghetti, stewed vegetables, baked potatoes, porridge with the addition of meat, vegetable salad in vegetable oil, juice, compote or tea.
4. For an afternoon snack, take chopped vegetables, a glass of yogurt or kefir.
5. For dinner, there are foods to choose from - fish baked with vegetables, cottage cheese with dried fruits and sour cream, a vegetable salad to which you can add a piece of meat, juice.

For a girl, the menu should be rich in iron-containing products. This lean fish from the sea and other seafood, beef, beans, beans, peas, buckwheat, spinach, cabbage. Dairy and fermented milk, eggs, chicken meat are necessary for the construction of tissues of the growing body and the full production of sex hormones.

Sample menu for a 14 year old girl

The volume of portions must be compared with the number of meals. If there are 3-4 meals, then the serving size should be average, approximately 200-250 g. If there are 5-6, then the serving size will be smaller. If 2-3, then the portions should be larger. However, the most rational is a 4-5 meals a day diet. It doesn't overload digestive system and ensures normal absorption of nutrients.

A teenager's weight loss menu should completely exclude simple carbohydrates, confectionery, fatty and smoked foods. It is necessary to refuse fatty varieties meat, reduce carbohydrate intake to a minimum. Daily energy needs should be covered within the range of 1500-2000 kcal. Meals should be fractional and include fiber.

Menu for a losing weight teenager

For example this:

1. Breakfast - porridge coarse, omelette, 1 apple, a glass of kefir or low-fat yogurt.
2. Lunch – lean meat or fish, baked, boiled or steamed, vegetable salad with olive oil.
3. Dinner - vegetables skim cheese, drinking yogurt.

Proper nutrition for a teenager must be combined with moderate physical activity. The eating schedule is also important - if you eat at the same time, it will be easier for the body to properly manage nutrients. Teaching children to healthy eating, parents must themselves follow its principles, otherwise, teaching harmful examples is fraught with copying incorrect behavior.

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IN adolescence growth processes are activated in the child’s body. During this period of life, significant changes occur in the functioning of the body, especially in hormonal and emotional sphere. This is why it is so important that your teen gets enough calories and nutrients from food.

For full development, it is very important to provide a teenager balanced diet

Principles of healthy eating

• Meals should be regular, so it is important to organize a meal schedule that the teenager will follow every day.
• A teenager’s menu should be as varied as possible so that the child receives both essential and essential nutrients in the right quantities.
• At least 50-60% of proteins in a teenager’s daily diet should be represented by animal products.
• A teenager should get fats from vegetable oil, sour cream, nuts, cheese, butter and other products. It is desirable that about 70% of all fats consumed per day be vegetable.
• The child should receive carbohydrates in more than other nutrients. The optimal ratio of carbohydrates to proteins is 4 to 1.
• Sources of fast carbohydrates (sweet foods) should account for up to 20% of all carbohydrates consumed by a teenager.
• Complex carbohydrates the child will receive from cereals, potato dishes, bread. When preparing flour dishes, it is recommended to give preference to coarsely ground flour.
• Fish should be on a teenager’s menu at least 1-2 times a week. The same recommendations are given for red meat.
• Teens should eat 5 servings of fruits and vegetables every day. One serving represents a fruit average size(for example, an apple or an orange), two small fruits (for example, an apricot), 50 g of vegetable salad, a glass of freshly squeezed juice, three tablespoons of cooked vegetables.
• Dairy products should be on a teenager's menu daily in the form of three servings.
• The child can eat fatty and sweet foods in small quantities, but such dishes should not replace healthy foods, since they contain too few useful elements.
• The best views Thermal processing of products is called boiling and stewing, as well as baking.
• Products with food additives, margarines, store-bought sauces, non-seasonal vegetables, raw smoked sausages, very spicy foods, deep-fried foods, packaged juices, candies, dishes fast food, chewing gum. You should also limit your consumption white bread and sugar.

When creating a menu, you need to take into account the child’s lifestyle

Teenager's food needs

A teenager should receive an adequate amount of calories to cover his energy expenditure during the day. On average, this is 65 kcal per kilogram of a child’s weight, which in general is about 2500-3000 kcal per day.

If physical activity teenager tall, daily amount calories should be increased in accordance with energy expenditure during training.

As for nutrients, it is recommended that adolescent children receive 100-110 g of protein, 90-100 g of fat and an average of 400 g of carbohydrates daily.

What foods should make up the diet?

A teenager's daily food needs will be:

• Meat – approximately 200 grams;
• Cottage cheese - 60 grams;
• Dairy products – about 500 ml;
• 1 egg;
• Cheese – approximately 10-15 grams daily;
• Fish – from 60 to 70 grams;
• Sweets – up to 100 grams;
• Bread – from 300 to 400 grams (including Rye bread in quantities up to 150 grams);
• Pasta or cereals - about 60 grams (replace legumes in the same quantity once a week);
• Vegetables - 300-350 grams;
• Fresh fruits – from 150 to 300 grams;
• Dried fruits – about 25 grams;
• Butter – from 30 to 40 grams;
• Vegetable oil– from 15 to 20 grams.

Read about vitamins for teenagers in another article. Find out whether you need to enter additional vitamin complexes into the diet and what you should pay attention to at this age.

What you should pay attention to when creating a menu for a teenager, see the video of the Union of Pediatricians of Russia.

How to teach your child to eat healthy food?

The issue of proper nutrition in adolescence is both complex and simple. Parents are still able to influence the menu of their son or daughter, but the child’s food preferences in general have already been formed. In addition, the desire to be independent and do things your own way affects your diet. It is important to find a balance between nutritional control and violence against the individual.

In introducing a teenager to healthy eating, the example of parents is important. It is advisable that the whole family follows the principles rational nutrition. When talking with your child, discuss the benefits of specific foods and the importance of certain foods for growth and health. Tell your teenager about the importance of breakfast bad influence fast food, skipping meals and starvation diets.

Be sure to pay attention to your child’s nutrition at school. Encourage your teen to bring healthy alternatives to hot dogs and pizza from home. For example, let your son or daughter take yogurts, fruits, casseroles, and homemade cakes to class.

Children develop food preferences over the years, so parents need to provide good example

Diet

Teenagers should eat at least 4 times a day. All meals are divided into:

1. Breakfast. The child should receive about 25% of all calories in the morning meal.
2. Dinner. This is the largest meal, accounting for 35 to 40% of daily calories.
3. Afternoon snack. It is represented by a small snack corresponding to approximately 15% of daily calories.
4. Dinner. At the evening meal, the child is advised to eat 20 to 25% of calories daily requirement. It is important that the teenager has dinner a maximum of 2 hours before he goes to bed.

What liquids should I give?

The total amount of fluid a teenager drinks per day will be determined by the child's diet, the teenager's activity level, and the weather. On a hot day or during physical activity, you should consume more water. On average, a teenager needs about 50 ml of fluid per kilogram of his weight every day.

The best drink for a teenager is plain water. Also in the diet of children school age Drinks such as milk, compotes, jelly, rosehip infusion, dried fruit decoction, tea, cocoa may be present.

Juice is considered a less preferred drink due to its high content simple sugars and increased acidity. If a child drinks freshly squeezed juice, it must be diluted with water.

Teenagers should not drink carbonated drinks or drinks with high content caffeine Caffeine interferes with iron absorption and may cause sleep problems. Drinks with gas do not quench thirst well and irritate the gastrointestinal tract, and often contain various chemical additives.

The best drink for both adults and children is water.

How to create a menu?

When drawing up a daily menu for a teenager, you should take into account the child’s daily routine, in particular, the routine of attending school, sports clubs, tutors and other activities.

It’s better to create a menu for the whole week at once, then it will be more varied and nutritious. Consider these nuances:

• For breakfast, a teenager should receive an average of 300 g of the main dish, as well as a drink of approximately 200 ml. Good options For breakfast, consider milk porridge, cottage cheese dishes, omelet or scrambled eggs. Vegetables, dried fruits, berries, fruits, meat, and sauces are added to them.
• Many teenagers have lunch at school, receiving soup, a main course (usually including a side dish and meat or fish), and a drink. The home lunch menu follows the same principle. The child is given about 250 ml of the first course and about 100 g of vegetable salad. A teenager is offered a main dish in a volume of up to 300 grams, and a drink in a volume of 200 ml.
• For an afternoon snack, teenagers are recommended to consume dairy products, fruits, pastries and cookies. Approximate volumes of dishes are 100 g for baked goods, 100 g for fruit and 150-200 ml for a drink.
• At an evening meal, a teenage child is offered a main dish (about 300 g) and a drink (200 ml). Good choice there will be low-fat protein meals, e.g. cottage cheese casserole, egg or fish dishes. Porridge and vegetable dishes are also a good option for teenagers' dinners.
• Bread can be included in any meal by offering your child baked goods made from different types of flour.

You can maintain an interest in healthy food by cooking together

Example menu

Nutrition should be varied, healthy and balanced

Possible problems

If parents are not interested in the child’s nutrition, due to a monotonous and nutrient-poor menu, the teenager may develop the following problems:

• Obesity.
• Bone fragility.
• Fast fatiguability.
• Reduced immunity.
• Joint diseases.
• Dizziness and low blood pressure.
• Problems with the menstrual cycle in girls.
• Caries.
• Exhaustion.

Excess weight

If a teenager’s BMI exceeds 25-30, you should pay attention to nutrition and adjust it. First of all, the child is excluded from the menu harmful products(chips, chocolate bars, fried foods, fast food,

In the era of the popularity of fast food, carbonated drinks and GMO products, the problem of obesity has become relevant not only for adults, but also for children who excess weight tolerated much worse than adults. From a psychological point of view, it is more difficult for adolescents to cope with, and excess weight at this age can be more destructive than in adulthood. That is why the diet for teenagers involves a transition to a balanced, rational and light diet. A well-chosen diet is suitable not only for losing weight, but also for gaining weight.

At the age of 12-17 years, the body actively develops and grows, as a result of which adolescents experience an increased appetite and, as a result, a craving for food. bad habits in nutrition. A lazy, sedentary lifestyle coupled with fast food, buns and chips can completely ruin your figure and even ruin your health. Therefore, it is so important that parents form habits in a timely manner and switch their children to a healthy diet: chips are replaced with dried fruits and nuts, and “fast food” is excluded.

A teenage diet for weight loss is very different from its counterparts for adults. She does not set a goal to lose maximum amount kilogram per as soon as possible. The weight will go away gradually due to the normalization of metabolism. The diet includes a complete set of proteins necessary for growth muscle tissue, and a set of carbohydrates for full recovery energy reserves. The amount of fat in the diet is reduced. There will be exactly as much of it as the growing body requires. Besides, diet menu must contain seafood rich in group B. Will also be useful dairy products, but with a reduced percentage of fat content (kefir, cottage cheese, milk, etc.). It is important to include vegetables and lean meats in your diet.

Indications

Diets for teenagers should be aimed at limiting the entry of fat into the body and inhibiting its deposition around internal organs. Many teenage diets are “quick”; their essence is to urgently destroy fat deposits in the body by reducing the caloric content of the diet. The body of a teenager is not fully formed, and for the proper functioning of all organs and tissues, a certain ratio and amount of fats, proteins and carbohydrates are required. Therefore, such a diet should be based on a balanced and a complete diet nutrition.

Authorized Products

Taking into account nutritional standards for teenagers, the menu includes mandatory soups must be present. They can be cooked in meat broth without flour dressing or in vegetable broth. You can add eggs to soups. Consumption of cereals in the diet is limited. Oatmeal and buckwheat porridge are allowed for consumption; they can be consumed, but not often. It is recommended to limit spices and salt as much as possible.

Everyone knows about the benefits seafood products. An undeniable advantage is the lack of fat in them (scallops, seaweed, shrimp, squid). Seafood is rich in microelements (manganese, iodine, iron, magnesium, potassium) and B vitamins.

It is better to steam, boil, bake, stew food. During frying, it is absorbed into the food great amount fat, so this cooking method is limited.

Table of permitted products

Fully or partially limited products

To avoid digestive problems and make the diet as effective as possible, it is recommended to exclude certain foods from the diet.

Children's favorite hamburgers, cheeseburgers, french fries and any products from fast food restaurants are prohibited. Such dishes are prohibited not only because of their high calorie content, but also because of the accumulation of “bad” cholesterol on the walls of blood vessels, which negatively affects their elasticity and permeability.

You can't eat chips. They quickly satisfy hunger, cause dependence and addiction, contain a huge amount of calories, and negatively affect work digestive tract.

Butter buns give you not only pleasant tasty moments, but also those hated extra pounds. This does not mean that you need to completely abandon bakery products, but it is still better to limit the consumption of baked goods. It is better to eat the bread as toast or lightly dry it.

The teenage body needs fast carbohydrates, the source of which is sweets. If possible, it is better to limit them, especially if you have a sedentary lifestyle. The same goes for sweet carbonated drinks. It is better to replace them with freshly squeezed juices or plain still water. Store-bought juices from boxes are prohibited.

Table of prohibited products

* data is per 100 g of product

Proper nutrition for teenagers (Menu and meal plan)

A healthy diet requires 4 meals a day.

Breakfast

The very first and the very important technique food. Must include proteins and carbohydrates. It is better to give preference to buckwheat and oatmeal, omelet, fresh fruits and vegetables. Cooking breakfast in a hurry is not allowed; the menu must be thought out in advance, because breakfast gives you a boost of energy for the whole day. Everything that is eaten in the morning is consumed by the body during the day and is not stored in fat reserves.

Dinner

The second meal must contain hot dishes. It is better to give preference to soups. Broths allow you to avoid problems with digestion and excess weight.

Afternoon Tea and Dinner

Food for the final two meals should be light in calories. Preference is given to dairy products, vegetables, fruits, fish, steamed meat (no more than 200 grams).

Sample menu for the week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Recipes

Ingredients:

• eggplant;
• zucchini;
• small potatoes 3 pcs.;
• 3 tomatoes;
• tomato paste 2 tbsp. spoons;
• sour cream 200 g;
• liter of water;
• spicy herbs, pepper, salt.

Recipe

Preheat the oven to 180 degrees. Peel all the vegetables, leaving the zucchini untouched. Cut everything into rings no more than 10 mm thick. IN high shape for baking with high sides, lay out all the vegetables, alternating them: zucchini - potatoes - eggplant - tomato. Next, start preparing the sour cream mixture, tomato paste and water. Pour the resulting mixture over the vegetables. Season with salt and pepper to taste, adding herbs. Keep in the oven until done, about 30 minutes. Sprinkle the dish with herbs and cheese before serving.

Apples baked with cottage cheese

Ingredients:

• large apples 4 pcs.;
• cottage cheese 2 packs;
• sugar 4 tbsp. spoons;
• dried fruits.

Recipe

Place cottage cheese in a bowl and mix it with sugar. Wash thoroughly and finely chop the dried fruits, then mix with cottage cheese. You need to cut off the tops of apples, carefully clean the middle and fill the cavity with a filling of cottage cheese and dried fruits. Place the filled apples in an oven preheated to 180 degrees for 7 minutes. Serve the dish warm.

Crab stick salad with avocado

Ingredients:

• crab meat or crab sticks;
• 1 lemon;
• 1 avocado;
• low-fat mayonnaise;
• half a medium onion.

Recipe

Peel and cut the avocado into small cubes, sprinkle lemon juice. Chop the onion and crab sticks. Mix all ingredients and season with low-fat mayonnaise. As a dressing, it is better to use a self-prepared mixture of mayonnaise and sour cream to give the dish a light and delicate taste.

In case of failure

In case of failure, the diet can be continued as usual.

Quitting the diet

A smooth exit from the diet is recommended. In general, a teenage diet implies a balanced and proper diet, which you should try to adhere to constantly. Therefore, when leaving the diet, you can sometimes allow yourself your favorite dishes, but try to correct your weight through physical activity if there are errors in your diet. You can accustom yourself to a different pattern: you eat forbidden foods, and the next day you do a complete deload. useful menu(fruits vegetables, fermented milk products, seafood, chicken eggs).

Also, upon completion of the diet, it is important to ensure that the teenager has a full breakfast and at least two meals, the volumes of which need to be controlled. Physical activity and adequate water regime to normalize metabolism. Try to give up fast food, sweets, baked goods, processed foods, pasta, salty and fatty foods. Avoid French fries, crackers, chips, candy bars like Snickers and Mars, energy drinks and soda.

Contraindications

• period after surgical interventions;
• hormonal imbalances in the body;
• on the components of the diet;
• problems with ;
• serious problems in the functioning of internal organs and systems (endocrine, digestive, urinary, etc.).

For children

The diet is designed specifically for teenagers.

During pregnancy and lactation

The diet is intended for teenagers. But if it occurs, it is better to abandon the diet. It is not recommended to adhere to this diet even if.

Advantages and disadvantages

Important Terms

• try to completely avoid salt, pepper and spices;
• prepare juices yourself from fresh fruits;
• Steam the meat.

To start the weight loss process, a teenager’s daily caloric intake should be reduced by 20%. For girls - 2500 kcal, for guys - 2700. This figure can be reduced by 20%, but no more, otherwise problems with the health of the growing body will begin. For a teenager to grow, preference in the daily diet should be given to healthy carbohydrates (vegetables, cereals, fruits). Also important point is the frequency and regularity of food intake. It is advisable to eat at the same time, without skipping meals. Frequency – 4 times a day.

It is better to bake dishes in the oven, steam or boil them. Completely avoid fried and fatty foods. Adequate physical activity will not only strengthen and shape muscles, but will also speed up the fat burning process. Effective exercises for girls it is dancing and swimming. For boys - football, running, team games.

Sticking to these simple rules You can really lose weight without health problems. Overweight will go away naturally, without stress to the body.

The use of hard and strict diets in adolescents can cause health problems in the future: skin problems, diseases of the digestive tract, hormonal imbalances, etc. Therefore, light diets are being developed for teenagers, which are based on a transition to proper nutrition with recommendations to engage in moderate physical activity (dancing, swimming, fitness, walking).

Nutritionists help create a healthy diet for teenagers. Teenagers are recommended to eat 4 meals a day with food distributed according to total calorie content throughout the day:

• breakfast – 25%;
• lunch – 40-50%;
• dinner – 15-20%.

Daily ration should be composed so that the ratio of proteins, fats and carbohydrates corresponds to the scheme 1:1:4. Thus, the diet should contain 4 times more carbohydrates than proteins and fats.

A teenager’s daily food intake table allows you to independently calculate the total calorie content for the day and the distribution of proteins, fats and carbohydrates. Compiling a teenager's diet, table.

Fourteen to sixteen years is the most unpredictable, rapid age, the time of active formation of the endocrine glands. If it didn’t work out before the age of 16, then with age it will be very difficult or almost impossible to change your eating habits. And this threatens not only excess weight, but also serious health problems. Due to development at this age, there is an increased need for nutrients.

Therefore, a poor, monotonous diet deprived of parental control can lead to the following problems:

• Dizziness and flashing spots before the eyes.
• Increased fatigue.
• Decreased immunity.
• Joint diseases.
• Bone fragility.
• Violations menstrual cycle in girls.
• Decreased performance and concentration.
• Wasting or obesity.

Diet

Poor nutrition sooner or later will lead to health problems.

14–16 years are a time of active growth, which is accompanied by increased appetite. The task of parents is to explain to the teenager the harm of irregular eating dry food, to find an alternative to chips and buns, for example, dried fruits and nuts.

Meals should be four meals a day:

1. Breakfast – 25%;
2. Lunch – 35–40%,
3. Afternoon snack – 15%,
4. Dinner – 20–25% of daily nutrient requirements.

• Breakfast should include a snack, main course and drink. Snacks can include vegetables or fruits, cheese or cottage cheese, and salads. Used as hot porridge, vegetable stew, meat, fish. A drink in the form of hot tea, compote, jelly, milk.

Breakfast options for teenagers:

1. Cottage cheese casserole with raisins or chocolate sauce.
2. Oatmeal porridge, milk with dried fruits or berries.
3. Millet milk porridge with banana, apple or raisins.
4. Scrambled eggs, omelet, with meat, green pot or vegetables.
5. Curd cheesecakes with sour cream or jam and yogurt.
6. Buckwheat milk porridge with vegetables.

• The child often gets lunch at school. It should consist of soup, a second course (side dish with meat or fish), a third course may include a drink with cookies, yogurt, etc.
• For an afternoon snack, you can give your child fruit, cottage cheese, and vegetable salad.
• For dinner you can cook:

1. Meat cutlets with vegetables;
2. Cottage cheese casserole with apples;
3. Omelette with pasta;
4. Porridge with dried fruits;
5. Dumplings with jam or berries and fruits;
6. Fish soufflé with stewed carrots.

Before going to bed, as an option, you can offer a glass of kefir or milk.

The calorie content of food is calculated as follows: approximately 1.8 kcal should be consumed per 1 kg of body weight. This means that a teenager should eat approximately 3000, and at - 3500 kcal per day. Boys have a particularly high need for energy during this period, and it is not uncommon for those around them to be amazed by their increased appetite.

Quality food composition

The qualitative composition of food is as follows: the ratio is , and – 1:1:4.

Squirrels

The average protein requirement per 1 kg per day is 2–1.5 g, and 50% of it should be animal protein (beef and poultry, fish, dairy products). It has a primary role, because it is a structural material for growth and immune system, necessary for muscle strength. If there is a lack of protein in the body, the brain suffers, and the child gets tired faster and the immune system cannot cope with infections.

Dairy products besides high level Proteins are rich in calcium, and meat is the main source, while fish is rich in phosphorus and minerals.

On a note! Protein content per 100 g of product:

• Meat – 25 g,
• Hard cheese – 25 g,
• Fish – 20 g,
• Milk – 3 g,
• Eggs – 12 g,
• Nuts – 28 g,
• Bread – 8 g,
• Beans and peas – 5 g.

Fats

The daily requirement for fat is about 100 g. For a teenager, the role of fat is to synthesize sex and other steroid hormones. More useful are butter and sour cream. Vegetable fats are beneficial due to the content of polyunsaturated fatty acids, and animals - thanks to fat-soluble and. 70% of incoming fats should be of vegetable origin and only 30% of animal origin.

On a note! Sources of vegetable fats:

• Vegetable oils (99.9% fat),
• Nuts (50–60%),
• Oatmeal (7%) and buckwheat (3%) cereals.

Sources of animal fats:

• Lard (90% fat),
• Butter (75%),
• Sour cream (about 30%),
• Cheeses (15–30%).

Carbohydrates

The daily requirement for carbohydrates is 10–15 g per 1 kg of body weight (depending on physical activity, temperature external environment etc.). The main function of carbohydrates is to provide the body's energy needs. Sources healthy carbohydrates for a child are cereals, vegetables, bread, legumes, greens, fruits, berries, and not buns, cakes and sweets. Vegetables are also the main source of vitamins and minerals, and the dietary fiber they contain. You can read about how to choose fresh and and in our relevant articles.

Liquid

The body's need for water in children and adolescents is higher than in adults and amounts to 50 ml per 1 kg of body weight (in adults - 30–40 ml). Good to drink mineral water, teas, vegetable and fruit juices. Carbonated drinks are not able to quench thirst, they irritate the gastric mucosa, damage bones and teeth, and can cause.

Consumption standards for vitamins, macro- and microelements for a teenager

A teenager must receive it with food required amount macro- and microelements, vitamins. In the summer it is enough to eat a variety of fresh vegetables and fruits (berries), and in the winter-spring period you can drink a course vitamin preparations. It is believed that by eating six fruits a day different color, we fill the need for everyone essential vitamins and minerals!

Calcium (1.2 g/day) and magnesium (300 mg/day) are needed for building bones and teeth, and magnesium also relieves excitability nervous system, helps cope with insomnia, has a beneficial effect on the heart muscle.

Phosphorus (1.8 g/day) is necessary for metabolism, normal operation nervous system and brain, muscles, liver and kidneys.

Iron (15–18 mg/day) is necessary for hematopoiesis and saturation of the body with oxygen.

Sodium (4 g/day), chlorine and potassium (4 g/day) are normalized water-salt metabolism, acid-base balance, removes potassium from the body excess water and sodium.

Exception

Products that become main reason obesity in adolescents, i.e. they should be excluded from consumption completely:

1. Chips, soda, chocolate bars and candies.
2. Sauces industrial production(ketchups, mayonnaise, adjika, etc.).
3. Processed meat products (sausage, ham, frankfurters).
4. Bakery products and fast food.
5. Fried food (especially cutlets and potatoes, fried pies).

You should eat mostly homemade food. Vegetable soups, cereal porridges (you shouldn’t get carried away with semolina and oatmeal), bread, seafood, dairy products (whole milk and kefir, cheese and cottage cheese), eggs, weak tea, it is important to stew and bake chicken, lean pork, beef. Potatoes can be consumed no more than twice a week, boiled or baked. Pasta can only be eaten from durum wheat. Do not overuse sweet and starchy foods.

In a teenage diet you can arrange fasting days, in which you can eat kefir, buckwheat with water and fresh/baked fruits. But it is recommended to arrange such days a maximum of one day a week. Calorie content – ​​up to 1000 per day. A more significant decrease in nutritional value and, especially, complete hunger on fasting days will cause various disorders in the teenager’s body, including overstimulation of the appetite center in the brain, which can lead to a breakdown: the child will eat everything around and eventually gain more than he lost before. .

Physical activity plays a significant role; doing something for two hours two to three times a week will be enough. Any sport is suitable, as long as it brings pleasure to the teenager (running or swimming, yoga or dancing, rollerblading or skating, skiing, wrestling and boxing, team sports, football, volleyball - the list goes on and on).

Diet menu for teenagers

Calorie content: daily calorie intake should be reduced by no more than 20%. This means: girls - approximately 2500 calories per day, and boys - 3000. Moreover, if the child is actively involved in sports, we increase this calorie content by 20%.

Daily diet: 30% fat, 20% protein, 50% carbohydrates.

For breakfast you can serve:

1. croutons with hard cheese / 1 soft-boiled egg or omelette / cottage cheese casserole with fruit or rice / buckwheat porridge;
2. 1 tomato or cucumber;
3. tea/milk/kefir.

For second breakfast:

1. low-fat yogurt;
2. fruit/vegetable

Lunch should consist of the first, second and third:

1. vegetable soup;
2. spaghetti/stewed vegetables/baked potatoes/porridge with meat;
3. vegetable salad (seasoned with vegetable oil);
4. juice/tea/compote.

Zinc is found in liver, beef, legumes, various nuts and seeds.

Vitamin A is rich in liver and p, pumpkin, apricots and carrots, viburnum, spinach, parsley, butter, cream.

It is necessary to exclude provoking foods: salty, fatty, smoked and fried, while eating more cereals, vegetables and dairy products.

Children are a mirror image of their parents, therefore, while teaching children healthy eating, you need to adhere to it yourself, thereby serving correct example to your child.