Diets for Teenagers
March 24, 2009
More and more teenagers are struggling with obesity. In addition to the strain the extra weight puts on their joints, heart, and other organs, having a weight problem can leave the teenager with emotional scars that will haunt them the rest of their life. Overweight teenagers are often teased and ostracized.
Because of their age, teenagers have different dietary needs and requirements than adults.
Teenagers need to make sure that they are getting enough calories everyday. Because they are still growing and are usually more active than their parents, they will need to consume a higher amount of calories. The average teenager should consume 2,000 to 3,000 calories every single day.
Protein
In order for their muscles to develop properly, teens need to make sure that they are eating plenty of protein. Teenagers should consume approximately 50 grams of protein every day. Fish, chicken, mutton and soy products are excellent sources of protein. Eggs and nuts are also an excellent source of protein.
Calcium
Because their bones are still growing, teenagers need to consume large amounts of calcium. The best way for a teen to get the necessary amount of calcium is by drinking four to five 8-ounce glasses of milk every day. In addition to drinking milk, teenagers can get calcium from eating leafy vegetables like spinach. Getting enough calcium during their teenage years can help reduce the chances of developing osteoporosis later in life.
Iron
When teens don’t get enough iron, they can become anemic, which can lead to physical fatigue and an inability to pay attention in school. To prevent this from happening, teenage boys should eat 25 grams of iron every single day, while girls should consume 35 grams of iron. Raisins, dates, bajra, sprouts, green vegetables, and fruits are all excellent sources of iron.
Exercise
In addition to eating properly, it is critical that teenagers get enough exercise, Teenagers that sit around all day instead of going for a walk or taking a bike ride are more prone to becoming obese and developing obesity-related health issues in their adulthood. Teenagers that get into the habit of exercising while they are young are likely to continue to exercise and eat properly when they are living on their own.
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