Useful Tips

Simple Tips for Healthy Teens


Adolescence is the second period after rapid growth and development of the child’s body after infancy. This sudden spurt of growth and other changes is associated with hormonal, cognitive and emotional changes that make a teenager especially vulnerable during this period of his life.

At this time, there is an increased demand for calories and nutrients due to a sharp increase in growth and development in a short period of time. And in the same period, the lifestyle, and with it the eating habits of adolescents, changes significantly. They feel adults and independent, and begin to choose dishes and products at their discretion, expanding or, conversely, narrowing the healthy options of their diet.

Adolescence can be divided into three stages. Early adolescence (11-12 years) is characterized by the onset of puberty and increased cognitive development. The average teenage age (13-15 years) is characterized by an increase in the desire for independence and experimentation in relationships with others. Late adolescence - youth (16-21 years) - the time for making important decisions in matters of finding one's place in society and acquiring a profession.

Poor, unbalanced nutrition at any of these stages can have far-reaching consequences in the cognitive development of a teenager, which leads to a decrease in learning ability, poor concentration of attention and, as a result, impaired performance. But most importantly - an unbalanced diet will lead to a violation of health.

Possible consequences of malnutrition

Inappropriate eating habits and constantly breaking healthy eating habits increase rice and the incidence of chronic diseases among adolescents. Of serious concern is the increase in obesity and obesity-related diseases such as diabetes and cardiovascular disease. And, for example, a diet with insufficient intake of iron increases the frequency of iron deficiency anemia.

A typical teenager’s diet includes sugary drinks, pizza, chips, and the like, and is inadequate in fruits, vegetables, and whole grain foods. Improper nutrition leads to the fact that the growing body is not saturated with the necessary nutrients, and this can cause the following problems:

  • Persistent dizziness,
  • Fatigue,
  • Weakened immune system,
  • Tooth decay
  • Joint problems
  • Bone fragility, high risk of fractures,
  • Short stature
  • In girls, menstrual irregularities.

We want to appeal to adolescents and talk about how proper nutrition should be in order to maintain health and become a full-fledged adult.

General nutritional guidelines

Dear teenager! A healthy diet means that you care about getting the right balance of all the nutrients your body needs every day. Balanced nutrition includes:

  • Fruits and vegetables,
  • Low fat or low fat milk and dairy products,
  • Low-fat meat, poultry, fish, legumes, eggs and nuts,
  • Whole Grain Products.

In addition, it is a diet low in saturated and trans fats, cholesterol, salt and sugar. What else is needed for your body?

Calcium helps strengthen bones and teeth. This substance is very important, since getting enough calcium now, you can significantly reduce the risk of bone fractures in the future. And calcium affects muscle contraction and relaxation, participates in the process of blood coagulation, helps the body withstand stress and performs many other useful functions.

What foods are rich in calcium? These are milk and dairy products, hard cheeses, cabbage, beans, a variety of nuts and seeds, rice, lentils, broccoli.

Proteins serve to “assemble” and “repair” tissues such as muscles and internal organs. If there is not enough protein, then the muscles become weak and flabby. A teenager’s diet containing enough protein will help him grow stronger and maintain a high level of energy. If someone needs to get rid of excess fat and at the same time strengthen muscles, then this person’s diet must include protein food.

What foods can you get protein with? This is lean meat, poultry, fish, beans, nuts, eggs, tofu cheese. This also includes seafood (lobster, squid, mussels, shrimp, crab), milk with any percentage of fat content, bold curd, kefir and yogurt.

What are fats

Fat is also an important nutrient. It helps the body of adolescents grow and develop, maintains healthy skin and hair and is a source of energy. But keep in mind that not all fats are healthy. Fat intake should be limited to 25 to 35 percent of total calories every day.

Unsaturated fats can become part of a healthy diet, but only until you eat them too much (because they carry too many calories). The best sources of fat for the body:

  • Olive, rapeseed, sunflower, corn and soybean oil,
  • Fish such as salmon, trout, tuna and whitefish
  • Nuts: walnuts, almonds, peanuts, cashews and others.

Saturated fats, unlike unsaturated fats, can clog arteries and increase the risk of cardiovascular disease. Saturated fat is found mainly in animal products and in some of the vegetable oils:

  • Butter,
  • Whole milk,
  • Cheese,
  • Fat meat,
  • Coconut and palm oil.

Trans fats are especially unhealthy, especially for the heart. Trans fats are most commonly found in:

  • Bakery products such as cookies, buns, muffins, donuts,
  • Dry snacks like crackers and chips
  • Margarine,
  • Fried food.

Replenish your body with iron

For teenage boys, iron is really necessary to maintain their rapid growth, because most boys double their muscle mass from the age of ten to seventeen. And for teenage girls, iron is important not only to maintain growth, but also to compensate for blood loss during menstruation. To get iron, eat the following foods:

  • Fish and seafood,
  • Lean beef
  • Cooked Beans: Peas, Beans, Beans,
  • Buckwheat,
  • White cabbage:
  • Jacketed potato
  • Spinach.

Whole grain

Cereal products help us get more energy. Whole grain products — such as whole grain bread, brown rice, and oatmeal — typically have a lot more nutrients than processed grain products. In addition, they give a greater feeling of satiety with less consumed. Therefore, it will be very correct if whole-grain products take their rightful place in the diet of adolescents.

Start your day with breakfast

Do you know that eating breakfast will help you study better at school? After breakfast, you can increase your attention and memory, you will have more strength and energy and you will feel less irritable and restless. Breakfast, which is part of a healthy teenage diet, helps you maintain proper weight now and in the future.

Be sure to have lunch!

Do you eat at school or have lunch at home, but you should have lunch anyway. This meal should cover one third of the food requirement in a whole day. If you intercept chips, cookies or sweets instead of lunch, then you simply get a lot of calories, but not so many nutrients. If you didn’t have time to have lunch, then have a better snack with healthy products - a whole grain bread sandwich, fruits, low-fat yogurt, and nut mixture.

Have dinner with your family

For many teens, lunch consists of food on the run, and dinner replaces a snack with junk in front of the TV. Try to get rid of the habit of constantly chewing something all evening, and sit down for dinner with your family. You can believe it or not, but this is how you will have a much higher chance of getting more fruits, vegetables and other products containing vitamins and minerals that your body needs so much.

In addition, a joint family dinner will help you relax and recover from a busy day. You will be able to talk with family members, tell them about how your day went, listen to what interesting happened to them today.

Fast Food Limit

Like many other teenagers, you can also like to go to the pizzeria and other fast food establishments. If so, then you probably consume a lot of extra calories with sugar and fat. Do you know that one serving of hamburger, french fries and sweetened cola contains more calories, fats and sugar than much more that you could eat during the day? Think about it!

Redefine your attitude to drinks

Lemonades and other sweetened sodas today have almost completely replaced milk and water for both children and adults. But these drinks are more like a dessert than a regular drink, because they contain a very large amount of sugar and calories. In fact, carbonated sugary drinks contribute to obesity in children and adolescents. Keep this in mind and try sticking to water and bold or skim milk.

Watch how much you eat

Studies by scientists have shown that a person eats more than usual if given too much a meal. How can you control how much you eat? Use our tips:

  • Do not eat in front of the TV. It's easy to lose track of what you've eaten if you're passionate about watching,
  • Eat slowly, so that your brain can get the message in time that the stomach is full,
  • Do not skip meals. This can cause you to eat more high-calorie foods during your next meal.

Eat right and you will always be healthy!

Tip number 1. Set yourself up for success

To set yourself up for success, think about planning a healthy diet and the benefits it brings, radical changes are needed. If you approach the changes gradually and with all responsibility, the result - a good mood and a good figure - will be earlier than you think.

Simplify your approach to diets. Instead of getting constant stress from counting calories or measuring portion sizes, think about your diet in terms of color, variety, and most importantly, freshness. This should help make healthy choices easier. Focus on finding the foods you love and easy recipes where you can apply some fresh ingredients. Gradually, your diet will become healthier and tastier.

Start slowly and gradually make changes in eating habits. Trying to make your diet healthy in one day, of course, will not succeed. Changing everything at once usually leads to deception of oneself or to a rejection of a new nutrition plan. Take small steps, such as adding salad (with vegetables, fruits) to your diet once a day. Or in cooking, switch from butter to olive oil. Once your small changes become a habit, you can continue to add healthier foods to your diet.

Each change gradually improves your mood and your health. Remember, teens: you do not need to be perfect, and you should not completely exclude from the menu all your favorite products. Do you like to be healthy? To feel good, get more energy, and also reduce the risk of developing diseases, improve the condition of the skin, hair and nails, do not allow yourself to return to cakes and fatty fast food again. But introduce any changes in the diet gradually.

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Think about what you drink and eat

Water. It helps cleanse our body systems of toxins and toxins, but many teens ignore this simple remedy. So it turns out that in the classroom they quickly get tired just because they are dehydrated. Then teens suffer from a lack of energy, and headaches. And they can make mistakes, taking thirst for hunger, and have a bite instead of drinking a glass of water. A very good advice from nutritionists: if you want to eat, drink water. If after that there was an urge, then it was a thirst. So you protect yourself from excess calories.

Snacks. Find something you could snack on. It can be berries, nuts, raisins, prunes. These foods (rather than smoked sausages and fast food) motivate you to choose healthy foods that will gradually become your habit.

Tip # 2: Moderation is the key to good health

Teens often think maximally about healthy eating: “All or nothing,” but the key to healthy eating is moderation. And what is moderation? How much is moderate? It depends on the teenager and his eating habits. The goal of a healthy diet is to develop a diet that you can follow all your life, not just a few weeks or months, or until a teenager reaches his ideal weight. Therefore, try to think about moderation in terms of balance. Despite the fact that certain diets offer only one product (mono-diets), adolescents must maintain a balance of carbohydrates, proteins, fats, fiber, vitamins and minerals.

For most teens, moderation and balance in food means eating less than what they are eating now. In practice, this means that teens eat much less unhealthy foods (unrefined sugar, saturated fat). But at the same time, they eat less healthy food (such as fresh fruits and vegetables). But this does not mean to exclude from the diet all the foods that you love. Ice cream for breakfast once a week, for example, can be considered moderation, if you do not eat it also at lunch and dinner, and then do not jam a whole box of donuts and pizza with sausage. If one day a teenager eats a bar of chocolate, these 100 calories just need to be taken from dinner. If you ate dinner and are still hungry, just grab an extra serving of fresh vegetables.

Try not to think of some products as a total ban. If you ban certain foods or groups of foods and then fall off, you will feel weak and blame yourself for all mortal sins. If you are attracted to sugary, salty, or other unhealthy foods, start by reducing your serving sizes and don’t eat these foods so often. Later you will realize that traction has decreased.

Eat smaller meals. Serving sizes around the world have recently grown, especially in restaurants. When a teenager is not having dinner at home, you do not need to order giant portions. At home it is easier to use smaller plates, adjust the size. If you're not full, try adding more green leafy salads, vegetables, or fresh fruit. Normal portions will tell you visual images. The portion of meat, fish or chicken that a teenager eats should be the size of a deck of cards, a slice of bread should be the size of a CD, and mashed potatoes, rice or buckwheat should be the size of a standard light bulb.

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Tip number 3. It’s important not only what the teenager eats, but how he eats

Healthy eating is more than eating on a plate; it is also how a teenager thinks about food. Food is not just something that a teenager swallows between classes, it is a culture of eating.

Eat with other people whenever possible. Eating with other adolescents, parents, and guests is a multitude of social and emotional benefits that allow you to model healthy eating habits. Eating in front of a TV or computer often leads to pointless overeating.

Take time to chew your food thoroughly and enjoy your meal. Chew food slowly, savoring each bite. Teenagers tend to rush, not even having time to taste the food. This is wrong - chewing slowly, you can eat much less.

Listen to your body. Ask yourself if you are really hungry, or drink a glass of water to see if you are thirsty or hungry. It is necessary to stop eating even before the feeling of full satiation. The feeling of fullness comes 20 minutes after the teenager began to eat, so you need to do this slowly.

Eat full breakfast and then eat less during the day. A healthy breakfast can speed up your metabolism, and then a couple of light snacks will be enough during the day (instead of the standard three large meals). This will enable the teenager to save and increase energy and improve metabolism.

Do not eat at night. Try to eat breakfast and lunch once a week during the day, and then wait 14-16 hours before breakfast the next morning. Recent studies have shown that this simple diet regulates the nutrition of a teenager, but only when he is most active. Doing so can give your digestive system a long break and help regulate weight. After dinner, it is best to avoid foods high in fat and calories.

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Tip number 4. Include colored fruits and vegetables in the diet.

Fruits and vegetables are the foundation of a healthy diet. Тем более если речь идет о подростке, который усиленно растет и развивается, да еще и тратит при этом много энергии. Овощи и фрукты отличаются низким содержанием калорий и богаты питательными веществами, они насыщены витаминами, минералами, антиоксидантами и клетчаткой.

Try to eat colored fruits and vegetables every day and with each meal, the more varied, the better. Colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants than whites. It is very good if a teenager eats about 5 different vegetables or fruits a day.

Greenery. It can be bright green or dark green lettuce. White cabbage, carrots, beets, broccoli are just a few varieties of vegetables rich in calcium, magnesium, iron, potassium, zinc and vitamins A, C, E and K.

Sweet vegetables. Sweet vegetables, such as corn, carrots, beets will enable the teenager to satisfy his desire to eat sweet, so as not to reach for cakes and reduce craving for high-calorie flour sweets.

Fruits. The fruits are very tasty. They are nice to eat, so it’s not difficult for a teenager to include fruits in their diet. They quickly replenish the body with fiber, vitamins and antioxidants. Berries reduce the risk of cancer, apples provide fiber for better peristalsis, oranges and mangoes are rich in vitamin C.

It is important to get vitamins from food, not from pharmaceuticals

Antioxidants and other nutrients in vegetables and fruits will protect against many diseases, increase immunity. Today, advertising offers many pharmacy products in vitamins and minerals, but studies show that this is not at all the same.

Daily intake of nutritional supplements gives a completely different effect than proper nutrition. This is due to the fact that in vegetables and fruits a well-balanced complex of vitamins, moreover, is easily perceived by the body. Pharmaceutical supplements a teenage body may not perceive and do not accumulate in the body.

Tip # 5. Eat more healthy carbohydrates and whole grains.

Carbohydrates from vegetables and fruits, not from flour, whole grain products are a source of long-term energy for a teenager. In addition to being tasty and satisfying, whole grain products are rich in phytochemicals and antioxidants that help protect teens from coronary heart disease, certain cancers, and diabetes. Studies have shown that children who eat more whole grains have a healthier heart.

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How to quickly identify healthy and unhealthy carbohydrates?

Healthy carbohydrates (known as good carbohydrates) include whole grains, beans, fruits and vegetables. Healthy carbohydrates are digested slowly, helping teens feel full longer and keep their blood glucose and insulin levels normal.

Unhealthy carbohydrates (or bad carbohydrates) are foods like white flour, sugar and white polished rice, devoid of all the nutrients. Unhealthy carbohydrates are digested quickly and can cause bursts of blood glucose in an immature teenager.

Tips for choosing healthy carbohydrates

Include whole grain products, including wheat, brown rice, millet, and barley, in a healthy diet. Experiment with different grains to find those. Which you love the most.

Try alternating cereals as a first step to switch to whole grain foods. If brown rice or durum wheat pasta is not very attractive to you at first, start with one thing, and try another one the next day.

Avoid refined foods. For example, such as bread, cheap pasta, breakfast cereals.

Tip number 6. Enjoy healthy fats and avoid unhealthy fats.

Teenagers' big mistake is to avoid any fatty foods. Children think they are recovering from her. But this is not so. In fact, healthy fats are essential for nourishing the brain, heart, and cells, as well as hair, skin, and nails. Foods rich in omega-3 fats are especially important and can reduce the risk of heart disease, improve mood and help focus. Sea fish and seafood are the richest sources of healthy fats.

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What to add to a healthy diet?

Monounsaturated fats are taken from vegetable oils such as rapeseed oil, peanut butter, olive oil, as well as avocados, nuts (e.g. almonds, hazelnuts) and seeds (e.g. pumpkins, sesame seeds).

Polyunsaturated fats, including Omega-3 and Omega-6, are fatty acids found in fatty fish such as salmon, herring, mackerel, anchovies, and sardines. Other sources of polyunsaturated fats are sunflower, corn, soybean, linseed oil and walnuts.

Take It Out Of Your Diet

Saturated fats, mainly from animal sources, including red meat and whole milk products.

Trans fats found in chocolate products, margarine, crackers, sweets, cookies, fried pies, baked goods and other processed foods with partially hydrogenated vegetable oils.

Tip number 7. Do not avoid proteins

Protein gives teens energy, a lot of energy. Protein in food is decomposed into 20 amino acids, which the body needs for growth and energy necessary to maintain cells, tissues and organs. A lack of protein in the diet of a teenager can slow down its growth, reduce muscle mass, immunity, weaken the heart and respiratory system. Proteins are especially important for children whose body grows and changes daily.

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Here are some guidelines for incorporating protein into a teenager’s healthy diet.

Try different types of proteins. Or you are not a vegetarian, try different sources of protein, such as beans, nuts, seeds, peas and soy products, will open up new opportunities for healthy eating.

Beans Black beans, white beans and lentils are good options.

Nuts. Almonds, walnuts, pistachios and hazelnuts.

Soya products. Try tofu, soy milk and vegetarian sandwiches for a meal change.

Avoid salted or sweet nuts and beans in large quantities.

Reduce the number of meals with protein. Many teenage boys eat too much protein, believing that it will increase their muscle mass. Try eating less protein. Focus on equal servings of protein, whole grains and vegetables.

Focus on high-quality protein sources such as fresh fish, chicken or turkey, eggs, beans or nuts.

Tip # 8: Be sure to add calcium to your bones to strengthen your bones.

Calcium is one of the main trace elements that a teenager needs to stay strong and healthy. Calcium is an important trace element for adolescent bone health, as well as for the health of teeth and nails.

Also, a teenager needs a daily dose of magnesium, and vitamins D and K are also substances that help calcium do its job.

The recommended dose of calcium for a teenager is 1000 mg per day. He needs to drink vitamin D and calcium if the teenager does not get enough of these vitamins and minerals from food.

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Good sources of calcium are

Milk products. Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources of calcium are milk, yogurt and cheese.

Vegetables and greens. Many vegetables, especially leafy green lettuce, are a rich source of calcium. A teenager needs turnips, mustard, green parsley and dill, cabbage, lettuce, celery, broccoli, fennel, cabbage, pumpkin, green beans, Brussels sprouts, asparagus, mushrooms.

Beans This is another rich source of calcium, in this quality black beans, white beans, and peas are very good.

Council number 9. Sugar and salt in the diet of a teenager need to be limited

If you are on the road to success and include proteins, fats, and carbohydrates in your diet, there are some foods that can get in the way of a healthy diet. This is sugar and salt. Salt retains fluid in the body, contributing to the accumulation of toxins and fullness. Sugar gives a lot of extra calories, also contributing to the overweight of a teenager.

Sugar causes ups and downs of energy in a teenager, because of it there are also problems with weight. Unfortunately, reducing the number of sweets, cakes and desserts that adolescents love so much is only part of the solution. The amount of sugar that a teenager consumes every day is extremely difficult to control. Large amounts of sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauces, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce and ketchup. Here are some tips for a teenager to reduce their sugar intake.

Avoid sugary drinks. One bottle of Coca-Cola contains about 10 teaspoons of sugar. This is more than recommended daily! If you feel thirsty, drink better still water with lemon or fruit juice.

Eat foods that contain natural glucose. These are fruits, bell peppers, natural peanut butter. These foods will help satisfy your sweet tooth.

Most teens consume too much salt. Consuming too much salt can trigger high blood pressure in a teenager and lead to other health problems. Try to limit your salt intake to 1,500 to 2,300 mg per day, which is equivalent to one teaspoon of salt.

Avoid processed or pre-packaged foods. Processed foods, such as canned soups or frozen dinners, contain latent salt, which far exceeds the recommended daily intake.

Be careful when choosing food outside the home. Most restaurants and fast food establishments oversaturated food with sodium.

Choose fresh or frozen vegetables instead of canned vegetables that are oversaturated with salt.

Cut back on savory snacks like potato chips, nuts, and savory cookies.

Try to slowly reduce the salt in your diet to give your taste buds time to adapt to a new diet.

A healthy diet for adolescents is a big job that can be done by a teenager with the active help of parents. But the result will please you - a good figure, healthy skin and shiny hair, but at least have more energy.

The Importance of a Healthy Diet in Adolescence

At 12 years old, the child is actively growing, so it is necessary to replenish the diet with foods rich in calcium. Deficiency of this substance threatens with scoliosis or osteochondrosis, the likelihood of frequent injuries, fractures of bones increases.

From the age of 11, endocrine glands are actively developing. Often at this age, children develop acne. To improve the condition of the skin, you need to reduce the amount of fatty foods and sweets in the diet. The child's menu should consist of vegetables, fruits (sources of fiber) and products made from whole grains (cereals).

Improper or monotonous nutrition can cause the following problems:

  • dizziness, "black dots" in front of the eyes,
  • constant fatigue even after a little work,
  • weakening of immunity,
  • gradual destruction of hard tissues of teeth,
  • joint pathologies
  • bone loss, brittle bones,
  • violation of the functioning of the genitals in girls, irregular periods,
  • decreased concentration of attention and memory,
  • excessive weight loss or weight gain.

Important! Most often, adolescent children suffer from diseases of the musculoskeletal system, digestive tract and metabolic disorders.

To avoid these problems, you need to properly draw up the diet of a teenager.

Need for food

The energy metabolism of a child of 14-15 years old differs from the catabolism of adults. A person of mature age consumes about 1 kcal / 1 kg per hour during rest, and a teenager - 1.8 kcal.

Children in puberty are active, they spend about 600 kcal per day for movement. Their bone and muscle tissue is growing rapidly, which will take from 60 to 100 kcal. The total energy consumption in a teenager is from 2400 to 2500 kcal in 24 hours.

To meet the needs of the body, as well as to replenish energy reserves, the child should consume 2500 - 3000 kcal.

Attention! The daily amount of calories for a teenager who regularly plays sports is from 3100 to 3500 kcal.

In addition, you need to monitor the quality of the dishes. They should consist of proteins, fats, carbohydrates in the following ratio - 1: 1: 4. So that the process of building tissues is not disturbed, a teenager should receive up to 100 g of protein per day. Preferred animal proteins (meat, poultry, fish).

Important! A vegetarian type of food is not suitable for all children, since there is a risk of iron deficiency anemia.

Children should consume 100 g of fat, which energize and participate in the construction of cells. It is recommended to use vegetable oils, they improve the condition of the skin.

Carbohydrates are the main source of energy, a teenager should consume 400 g of nutrients per day.

What products are needed

So that development is not impaired, immunity is strengthened, and the period of hormonal adjustment is easy, adolescents should eat these foods:

  • Protein foods include meat, fish (dietary varieties), beans, nuts, eggs, milk, dairy products with low fat content. You can supplement this list with seafood. Protein food accelerates muscle growth, strengthens them, helps burn excess fat.
  • Healthy fats: vegetable oils, salmon, tuna, trout, nuts. These products help to develop, improve the condition of the hair and skin.

Caution! A teenager should avoid harmful fats that adversely affect the cardiovascular system. It is better to abandon whole milk, fatty meat, coconut and palm oil, confectionery with fat cream, snack products, fried foods.

  • Sources of complex carbohydrates: cereals, vegetables, whole grain bread, legumes, fruits, berries. They charge the body with energy. Simple carbohydrates (sweet pastries with toppings, sweets) are best avoided.
  • Milk and products from it, low-fat cheeses, cabbage, nuts, seeds, rice, lentils, broccoli saturate the body with calcium. This substance strengthens bone tissue, normalizes blood coagulation, and increases stress resistance.
  • Thanks to fish, seafood, beef, legumes, buckwheat, white cabbage, potatoes, spinach, the body is saturated with iron. This substance supports the growth of adolescents, replenishes blood loss in girls during menstruation.
  • A lot of fiber is found in vegetables and fruits. Coarse fibers cleanse the body of toxins, and thanks to antioxidants protect cells from damage.

In addition, the child needs clean filtered water. The daily volume depends on the weight (30 ml / 1 kg).

How to teach a child to eat right

Teenagers often have a snack on the go and shy away from family meals, which is bad for their health.

To encourage schoolchildren to eat right, you can use the following guidelines:

  • If the child is a fan of some kind of sport, then explain to him that a balanced diet will help him maintain his body in great shape.
  • In children 14 to 15 years old, acne often appears, hair becomes oily quickly, which causes complexes in them. Tell us that nutrition will help to avoid this.
  • Remind the teenager that he’ll save money by eating homemade food.
  • Always leave delicious healthy food that your child likes in the kitchen.
  • Often invite him to join a family meal.

And most importantly - be an example for children. If they see that their parents are eating well and looking good, they will also strive for this (at least at a subconscious level).

Important mode

A child from 11 to 14-15 years old should eat at least 4 times a day:

  • Breakfast. During the first meal, he should consume up to 25% of the total number of calories.
  • Dinner. The second meal is the most voluminous - from 35 to 40% of all calories.
  • An afternoon snack is a small snack, which is about 15% of the daily calorie content.
  • Dinner. At an evening meal, no more than 25% of the total number of calories falls.

Read more about organizing the right diet for children and adults.

Attention! An evening meal should be planned 2 hours before bedtime.

How to create a healthy menu for every day with the calculation of calories: recommendations for a week

When you make a child’s diet, consider their daily routine.

The principles of creating a weekly menu with proper nutrition are simple. An approximate diet for each day can be oriented according to the table:

main dish - 300 g, drink - 200 ml.

Options: porridge with milk, cottage cheese or dishes from it, scrambled eggs.

You can supplement this food with vegetables, fresh or dried fruits, lean meat, homemade sauce.

main course - 300 g and 200 ml of drink.

Examples of food: cottage cheese pastries, egg or fish dishes, porridge with vegetables.

Bread can be consumed during each meal. It is better to give preference to a whole-grain product.

Important! The correct diet of a teenager should be calculated with calories. On the day, the calorie menu for girls is 2500 kcal, and for boys - 3000 kcal. For 24 hours, children should eat 30% fat, 20% protein, 50% carbohydrates.

Features of a rational menu with excess weight

When the BMI (body mass index in kg to height in m²) of a teenager is above 25 - 30 kg / m², then he needs to adjust the diet. To do this, refuse chips, chocolate bars, fatty, fried foods, fast food, sausages, store sauces, etc.

Суточную калорийность нужно сократить на 10 – 20%. Кроме того, подросток должен выполнять физические упражнения.

With obesity, it is better to eat at home, the main part of the diet is boiled, stewed, steamed, baked (without oil) food. Top up the menu with soups on vegetable broth, porridges on water, low-fat dairy products, dietary meat, fish, egg whites.

Limit the amount of potatoes, pasta (class A), sweets. They can be included in the menu no more than 2 times in 7 days.

To lose weight faster, you need to go in for sports at least 2 times a week for 1 to 2 hours. This can be jogging, cycling, gymnastics, etc. For more details, see the article on recommended exercises for losing weight to a teenager.

Doctors advice

According to qualified doctors, children in their teens need proteins, minerals, and vitamins. These substances support normal growth, accelerate the formation of the musculoskeletal system, and contribute to the development of the brain. To avoid metabolic disorders or obesity during a sharp hormonal adjustment, you need to monitor the diet of a teenager.

Murashko Ekaterina, nutritionist

A teenager should eat a variety of dishes made from animal or plant products. The amount of carbohydrate food should exceed 4 times the amount of protein and fat. The best sources of protein are turkey, fish, milk, cottage cheese, nuts, legumes, etc.

Children 14 to 15 years old are recommended to use cream, sour cream, vegetable oils. Sources of carbohydrates: sugar, whole grain bread, Class A pasta, potatoes, vegetables, fruits, berries. Fast carbohydrates instantly charge with energy, but after 2 hours the child will be hungry, and the concentration of attention and memory will decrease.

Important! Confectionery containing palm and coconut oil is best excluded from the diet. You can replace them with homemade cakes, which are allowed to be consumed no more than 1 time per week.

It is recommended to eat 4-5 times a day with an interval of 3 hours. Lunch should be the most satisfying, and dinner should be light. In addition, do not forget about the drinking regimen, for a day a child should drink at least 1 liter of water.

Selezneva Ksenia, Nutritionist

Nutritionist claims that proper, rational nutrition of adolescents is a necessary condition for ensuring their health, beauty and success in training.

To attract children to a healthy diet, K. Selezneva advises to arrange family dinners more often and organize them together. If there are products harmful to children on the table, then pay attention to the composition of the child. Typically, food additives are on the front row of the label. To find out about their health effects, look for information on the Internet. Perhaps after that the child will refuse their consumption.

For a healthy breakfast, with proper nutrition, protein foods are more suitable, and for dinner, dairy and vegetable foods. Replenish your diet with herbs and vegetables.

Instead of the usual side dish (potatoes and pasta), you can serve cereals that contain minerals, fiber, and vitamins.

Observing these rules, you will soon notice that the child has become stronger, more energetic, better learning material.

Fawn Alla, nutritionist

A doctor of the first category with 19 years of experience believes that children in the prepubertal period should consume proteins (animal and vegetable), since they are structural elements for each cell of the body. Eggs, dietary meat, fish are important foods for teens.

The doctor advises to stop the choice on small fish (mackerel, herring). This is due to the fact that salts of heavy metals often accumulate in large fish, and the system of cleaning the body of toxins at this age is not yet stable. Small fish are rich in omega-3 fatty acids, which have beneficial effects on the heart and memory.

In addition, the child’s menu should be supplemented with buckwheat, oatmeal, quinoa, green peas, lentils, peas and other sources of fiber and valuable fats.

As sources of vitamins use fruits, vegetables, berries.

Main conclusions

Proper nutrition for adolescents is a prerequisite, otherwise the likelihood of diseases of the musculoskeletal system, gastrointestinal tract, metabolic disorders increases.

For a day, a child should consume from 2500 to 3500 kcal.

The amount of carbohydrates in the diet should be 4 times the amount of protein and fat.

It is better to refuse fast food, semi-finished products, pastries of store sauces and other harmful products, as they provoke digestive upsets and an increase in the fat layer.

The teenager must observe the regimen of food intake, eat natural products and drink at least 1 liter of water per day.


Dinner250 mg of liquid food, 100 g of vegetable salad, 300 g of the main dish, 200 ml of drink.
High teadairy products, fruits, cookies. Serving size - 100 g, you can drink everything with 200 ml of drink.