Food And Nutrition For Adolescents

Food And Nutrition For Adolescents

Plan a balanced diet for a female adolescent.
Answer.

Importance of Food and Nutrition for Adolescents

• The Adolescent (12-16 years)
• This is an age of rapid growth and intense activity. Individual variation is marked in this age group. A number of physical, emotional and mental changes occur in this period of life. Girls mature between 11 and 13 years.

Soft Diet: Guidelines, Benefits, and Foods to Include

• The transition phase from childhood to adulthood is known as adolescence with speeded physical, biochemical and emotional development. It is during this period that the final growth occurs. There are many changes in the body due to hormones.

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• Girls must give special attention to foods rich in protein, iron and other nutrients necessary for synthesis and regeneration of red blood cells. Girl’s diet should include iron rich foods such as dahls, leafy green vegetables, dried fruits, egg, liver and red meat (if acceptable).
• Fruits and vegetables every day. Your teen should eat 2 cups of fruit and 2 ½ cups of vegetables every day (for a 2,000 calorie diet).
• 1,300 milligrams (mg) of calcium daily. Your teen should eat three 1-cup servings of low-fat or fat-free calcium-rich foods every day. Good sources include yogurt or milk. One-cup equivalents include 1½ ounces of low-fat cheddar cheese or 2 ounces of fat-free American cheese.
• Protein to build muscles and organs. Your teen should eat 5½ ounces of protein-rich foods every day. Good sources include lean meat, poultry, or fish. One-ounce equivalents of other protein sources include ½ cup of beans or tofu, one egg, a tablespoon of peanut butter, and ½ ounce of nuts or seeds.
• Whole grains for energy. Teens should get 6 ounces of grains every day. One-ounce equivalents include one slice of whole grain bread, ½ cup of whole grain pasta or brown rice, 1 cup of bulgur, or 1 cup of whole grain breakfast cereal.

Food and Nutrition for Adolescents: Essential Diet Tips

What is a Soft Diet? Foods to Eat and Avoid

Iron-rich foods. Boys double their lean body mass between the ages of 10 and 17, needing iron to support their growth. Girls need iron for growth too, and to replace blood they lose through menstruation. Good sources of iron include lean beef, iron-fortified cereals and breads, dried beans and peas, or spinach.

Healthy Eating for Adolescents: Nutritional Needs and Guidelines

Limiting fat. Teens should limit their fat intake to 25 to 35 percent of their total calories every day and they should choose unsaturated fats over saturated fats whenever possible. Healthier, unsaturated fats include olive, canola, safflower, sunflower, corn, and soybean oils; fatty, coldwater fish like salmon, trout, tuna, and whitefish; and nuts and seeds.