Nutrition for Teenage girls: Honestly, what comes to your mind when you hear the word 'teenager'? Ever-smiling teenagers or a group of rebellious young faces? The possibility of the latter is more! Indeed, this age is the age of great rice! I'll do this, I won't do that, I don't like it, you don't understand anything - these are another hall heard three times a day in the crowd of common dialogue - I don't want to eat! Lack of understanding with adults is not only psychological, partly hormonal and partly environmental.
Proper Nutrition for Teenage Girls
Many people can't easily adapt to a suddenly changed body, and many can't keep up with friends with a new mindset. All in all, the effect of extreme emotional instability is felt in the family, at the dinner table. Parents need to understand at this time, just as he needs private time, he also needs a little extra company. Another thing that is very necessary is proper nutrition. Otherwise, there will be a deficiency in the growing body, there will be a generation of sick people!
Although there is a lot of such nutrition related knowledge in school textbooks, but these people are confused about them! So the parents should be aware, especially the mother. A mother, who manages everything from listing the market to serving food on the table, is the easiest to ensure the proper nutrition of the child. This requires proper knowledge. From now on, take a look at what to keep in mind before giving food to your child-
7 Things moms need to know for teenage
1. Calories in the Right Amount:
Calories come from carbohydrates, proteins and fats; And calories come from energy. Each person's calorie needs are different. Rather than memorizing how much to eat on average at this age, it is better to work out the daily calorie requirement according to weight-age-height - first you need to find out BMR or 'Basal Metabolic Rate'.
There are many formulas for this, one of them is – BMR for girls = 10 x weight (in kg) + 6.25 x height (in centimeters) – 5 x age (in years) – 161 followed by daily PAL or 'Physical Activity Level' Daily calorie requirement can be calculated by multiplying with the value.
Physical activity level (PAL) = PAL value
- All day only light work or most of the time lying down, sitting = 1.53
- Walking or exercising for at least one hour a day = 1.76
- At least two hours of exercise, sports or physical activity per day = 2.25
Total Daily Requirement (Energy Requirement/ ER, Kcal) = BMR (from previous formula) x PAL value (from chart)
More and less weight can be controlled from the Kcal obtained from this formula. If overweight for age, eating 250 Kcal less than ER per day will reduce weight by 0.5 kg in two weeks. A samosas fried in deep oil has only 250 Kcal! And if the weight is less than normal, then increasing the ER by 250 Kcal will increase the weight at the same rate. If you lose weight suddenly at this age, various hormonal problems can occur, such as irregular periods, facial hair.
Many teenagers these days are a little more aware! Crash dieting to get slim fast is very harmful. Shortcuts do nothing good. It is possible to reach the desired weight in a few months by eating a little less every day and not eating junk food. Those who are worried about what to give to the child, how much to give can follow the sample menu in the picture. But don't imitate too hard. Instead try to vary the items; If you don't bring, you can't feed the generation that gets bored easily! And yes, sometimes eating a little more or less, eating out, eating out a little - all alowed.
2. Excess Protein:
We have been learning since childhood that the function of protein is to 'rebuild and grow the body'. So protein is very important at this growing age. A teenage girl should consume 35-45 grams of protein daily, which would be 15-20% of the daily requirement.
Teenagers always like meat, but other sources of protein should be used as well. Fish, eggs, pulses, nuts etc. are more options in this case. Especially eggs, every morning an egg should go to his stomach. If you don't want to eat fish for fear of thorns, you can give fish with less thorns or you can give it with fish filling, but still give it. If you often eat marine fish and small fish with forks, the performance of the brain, bones and eyes will increase many times! It is very good to have a habit of dal instead of broth. In terms of meat, it is better if they are less on the table.
3. The Right Amount of Carbs:
Carbohydrates or sugars make up the bulk of our plates. Its daily amount should be 50-60% of total food. This carb is broadly of two types - simple and complex. Simple carbs are easily digestible, they are easily absorbed. Complex carbs take longer to break down or absorb. Both are useful at this age.
Simple carbs add power quickly. Sources of simple carbs include sugar, sweet fruits, milk (rich in lactose), bread or any refined food (rich in simple sugars). And complex carbs like rice, cereals, vegetables, pulses etc. will gradually add energy to the body. So it is better to have them in breakfast.
At this age, people are very fond of sweet food. Don't let you eat sweet things because you don't have diabetes! White sugar is now called 'slow poison'! No more than five teaspoons of sugar a day, whether in tea or ice cream, so you or your child don't get sick. Honey or brown sugar can be an alternative to the familiar white sugar.
4. Fats are also useful:
We have some misconceptions that fats are very harmful. But that is not entirely true. Anything in excess is harmful. All ages need fat, less and more. Foods rich in short chain fatty acids (eg ghee) will provide energy to the body very quickly. So it is ideal for slim people.
Those who are a little fat, have accumulated fat in their body. So their fat demand is less. Reducing their carbs and fat will break down stored fat and provide energy. Enough fat comes from fish, meat, eggs, milk, cooking oil, etc., so no need to worry about extra, unless your child is a 'palm leaf sepai'! And yes, I know everyone loves fried charred boys, but the less they can be eaten, the better.
Teenagers' favorite fast food contains a lot of trans fat, harmful chemicals (colors, preservatives, etc.), and excess salt! So think twice before giving him the money to buy fast food!
5. Vitamins and Minerals Considerations:
Certain vitamins and minerals are most needed at this age. Especially - iron, calcium, vitamin A and vitamin D. Each work is different. It is true that they are needed in very small amounts, but a little deficiency can be fatal! Lack of time can suffer even to death! Weakness, lack of attention, gynecological problems, thyroid problems and other major diseases can nest in the body, if these deficiencies remain.
But the hope is that if you eat the right amount of food every day and have some greens, vegetables, fruits, milk and an egg, these needs are usually met! However, iron deficiency can occur in girls, you understand that it is due to menstruation. During the days of menstruation, a girl loses about one milligram of iron per day. The daily iron requirement for girls is about 15 mg. Let him eat green vegetables, meat, liver, eggs etc. regularly to get this extra iron.
A simple method is to put a slice of lemon or sour fruit on his food plate every day, because vitamin C helps in the absorption of iron. And be careful not to give tea or milk with major meals, because they reduce the absorption of iron. However, if your daughter is anemic due to over flow, you can give supplements with doctor's advice. Moreover, another important mineral at this age is calcium. They need plenty of calcium, at least 1300 mg, for physical growth and strong bones. A glass of milk contains 300 mg of calcium.
So the girl's mother should think about a daily glass of milk as well as other calcium-rich foods that the girl eats so that her full calcium needs are met. Today's teenager is tomorrow's mother; Breastfeeding a baby needs a lot of calcium. Therefore, the risk of osteoporosis or bone loss in their old age is high. Additionally, peak bone density is reached before age 21, and does not increase thereafter.
So for strong bones at this age should eat milk, dairy products like: curd, cheese, small fish with thorns, leafy green vegetables etc. It is also important to go to the sun at least a little every day, because the sun helps the body produce vitamin D, and vitamin D helps the absorption and use of calcium.
6. Adequate sleep and rest:
Adequate sleep is necessary at this age as at any age. He needs 6-8 hours of sleep daily, nothing less or more is fine. Another thing to be taken care of is that the sleep is full at night. Sleeping late and getting up late, or sleeping all afternoon after coming back from school to get up in the morning, should never happen.
Guardians should ensure that the sleep cycle is correct. Taking naps at other times of the day will relieve fatigue but also cause hormonal imbalance. Because our body clock adjusts to sunlight. The exam may cause a day or two of waking up. But regular procrastination is very harmful for the body.
If you find that you are sleeping late for no reason, then you will understand that it is the bad effect of electronic devices. The light emitted from TV, mobile, computer, especially blue light makes our normal sleep cycle twelve o'clock! So turn off all devices at least by 10 pm. Do this practice to stay healthy yourself.
7. Some other necessary tasks:
It is very important to increase physical activity along with food at an increasing age, otherwise the body will not be able to fully use the nutrients that have gone in. For this, daily walking or exercise should be practiced. Today, you can learn simple free hand exercise techniques on YouTube or through various mobile apps, which will make you sweat and keep your body healthy.
One of the most common problems faced by teenagers is acne and hair loss. To solve these two problems, you have to drink a lot of water, along with fiber food, so that the stomach is clean. It is also important to be clean. At this age, a strange mental illness is seen in some teenagers, which is called eating disorder. It can be of various types. Some people eat too much or don't eat at all because of depression.
Some people eat too much and forcefully vomit! As a mother, you must take care if the child has such suspicious behavior. Apart from these things, choosing good friends is necessary to ensure proper nutrition. Yes, you read right! A friend can directly affect your child's eating habits, but indirectly, his company can change your child's mentality, hormones and other daily habits!