Adolescence is a difficult period, including for parents. At this time, the child actively begins to strive for independence, including choosing what and when will eat. But, unfortunately, this choice does not always correspond to the basic principles of healthy eating. What should be a healthy diet for teenagers?
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Problems of school children
It should be noted that at least 20% of schoolchildren today suffer from chronic diseases, and the older the child becomes, the more aggravations he has. And the problems of the gastrointestinal tract, as well as metabolic problems, take the second place among the list of diseases. Basically, all these problems are associated with malnutrition. This is clearly seen in the adolescent period, because at this time there is rapid growth, and in addition, there is a serious hormonal alteration of the body. It requires a lot of energy, as well as a lot of nutrients.
Statistics show that the epidemic of adiposity among adolescents is being observed all over the world. But in our country the picture is somewhat different. The problem of obesity, too, is there, but along with it there is a noticeable problem of underweight, which should attract no less attention. Moreover, the problem of insufficient body weight in front of our teenagers is much more acute than the problem of obesity.
Why are there complexities with body weight?
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It all starts with the wrong diet. And, if the ration of preschool children, schoolchildren and junior high school parents are still able to control, then with teens everything is much more complicated. Moreover, for them the opinion of parents ceases to be important, where the opinion of friends and classmates is more important. Plus, the teenager already has certain pocket money, which he can dispose of at his own discretion. Of course, in the modern world for children there are a lot of temptations in the diet, among them fast food, chocolate, soda, other non-useful foods. But they are at the same time, very tasty and at the expense of this will be the first thing that a teenager wants to buy.
There is another extreme - children are very attentive to their appearance. After all, they want to look like models from the covers of magazines or like slim Hollywood stars, flaunting in modern designer outfits. And if in some way a teenager is not happy with his appearance, he begins to think about the need to give up eating. Or can choose original fashion diets advertised by questionable publications.
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Of course, all this creates difficulties for parents. But to lower hands at once does not follow, as children all the same mainly eat at home. That's why for a teenager parents should think over an optimally balanced, healthy menu that will replenish the body with vitamins and trace elements and neutralize harm from food bought outside the home. Very important in this case is a personal example. What will be the nutrition of a teenager if the mother is always on a diet or is she eating fried food herself? Of course, the same. So, you need to start with yourself, and then offer normal nutrition and a child.
How to change the teen's menu
First and foremost, the teenager's menu should be enriched with protein, as hormonal changes in the body go. Choose the best protein of animal origin. Strict vegetarianism is contraindicated for children, since it can be a cause of disruption in the endocrine system, iron deficiency, anemia.
Calcium is another very important element for the functioning of the body of a teenager. It helps to achieve an even posture, prevents the development of osteochondrosis and osteoporosis. Obtain calcium in the best way from dairy products, cottage cheese, yogurt. It is necessary to eat fat in the diet of a teenager, but it is better to avoid saturated fat. Get them best from plant foods, and try to get fats from dairy products.
But it is not recommended to abuse carbohydrates. They should be about 20-30% in the menu. The remaining 70% are products that are enriched with fiber. Try to ensure that children do not abuse sugar. It acts on the body excitingly, which gradually, exhausts the nervous system.
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The diet, ideal for teenagers, involves 4 meals a day. But not everyone wants to comply with this regime. The main task of parents is to ensure that children do not forget to eat in a timely manner, however difficult it may be. The right diet is the key to success and healthy eating.
It is also very important that breakfast, dinner and dinner are hot. The snack may already be not hot. Certainly several times a day must be dairy products. And it is also important to monitor the presence of fresh fruits and vegetables in the diet in sufficient quantities. By the way, vegetables, fruits, dried fruits will be a wonderful substitute for chips and sweets for snacks. And, most importantly, the rules of nutrition should be taught to children from early age, so that they are accustomed to competently eat and choose healthy foods. If from a junior school to spoil a child with fast food, buy sweets and chips, often get soda, he will very quickly get used to such bright tastes and will not want to have a healthy diet at an older age.
Reference:
* Parenting
* Parenting skills: Tips for raising teens
