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World Food Day is an initiative by the Food and Agricultural Organisation (FAO) of the UnitedNations to combat the issue of hunger and ensure healthy diets for all. Celebrated every year worldwide on 16 October, the day also marks founding day of the United Nations FAO. Speaking to the HealthSite on this occasion, Dt. Meenaz Ahmed, Consultant Nutritionist and Dietitian, Motherhood Hospitals, Banashankari, Bangalore talks about the right food for adolescent growth.
"Eating healthy is an important part of living a healthy lifestyle and should be taught to children from an early age. But before making any dietary changes or putting your adolescent on a diet, you should consult with his or her health care provider," she said.
She also shared some general guidelines for assisting your adolescent in eating healthy foods.
Tips for healthy eating
According to the dietitian, parents should discuss the following healthy eating recommendations with their adolescents in order to ensure that they adhere to a healthy eating plan.
Dt. Meenaz noted that poor nutrition and low activity levels in adolescence are linked to the development of chronic conditions such as heart disease and obesity. Below are some important nutritional intakes they need:
Grains
Grain products such as wheat, rice, oats, cornmeal, barley, or another cereal grain. Whole wheat, brown rice, and oatmeal are a few examples.
Vegetables
Vegetables should be diverse. Choose vegetables that are dark green, red, or orange, as well as legumes (peas and beans) and starchy vegetables.
Fruits
Any fruit or 100% fruit juice makes as a member of the fruit group. Fruits can be eaten whole, cut up, or pureed whether they are fresh, canned, frozen, or dried.
Dairy
Dairy food group includes milk products and many foods made from milk. Choose products that are fat-free or low-fat, as well as those that are high in calcium.
During puberty, your child requires more calcium to achieve peak bone mass and build strong bones for life. Encourage your child to consume a variety of dairy products each day, such as milk, cheese slices, yogurt, and so on.
Protein
Go protein light. Select lean or low-fat meats and poultry. Change up your protein routine by eating more fish, nuts, seeds, peas, and beans. These protein-rich foods contain vitamins with extra minerals, such as iron and omega-3 fatty acids, which are important during adolescence.
Omega-3 fatty acids
Oily fish contain omega-3 fatty acids, which help in your child's brain development and learning.
Iron
Iron promotes muscle growth and increases blood volume in your child. Girls require extra iron because of their menstrual cycles.
Ending the conversation, Dt. Meenaz stated: Adolescent nutrition is important because lack of nutrients can harm an individual's growth and development. Teenagers are becoming more self-sufficient and making their own food decisions. Many teenagers experience a growth spurt and an increase in appetite, necessitating the consumption of nutritious foods. Teenagers are more likely to eat meals away from home than adults. Their peers have a large influence on them as well. Many teenagers place a high value on meal convenience and may overindulge in unhealthy foods such as soft drinks, fast food, or processed foods. As a result, encouraging your child to eat healthy foods rather than junk food is critical.