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Children and teens need more nutrition in their diet

 Children and teens need more nutrition in their diet

 Children and teens need more nutrition in their diet

Children and young people need a different kind of guidance. No matter their age, learning the importance of a healthy diet and a healthy weight is essential to good health and growth into a healthy adult.

  • Puberty causes major physical changes in adolescents. They should eat nutritious food because they need extra nutrition to support these physical changes.
  • The peak of growth is generally between 11 and 15 years for girls and 13 and 16 for boys. Adolescents' nutritional needs vary widely, and food intake can vary greatly from day to day, so those who are under- or over-eating may compensate the next day.
  • According to studies, at present, 40% of children and 60% of adolescents live healthy lifestyles, observing proper nutrition, engaging in physical activity such as gym, athletes and intense workouts.
  • About 20 percent of children between the ages of 12 and 19 are obese. But small changes in your eating and physical activity habits can help you reach and maintain a healthy weight. Making wise decisions about your diet, drinking habits, activity level, and amount of sleep is a great place to start. You can discover more here.

Teens should understand the importance of their diet and choose a healthy lifestyle:

  • If teens do not take in enough calories and nutrients, they may experience health complications such as stunted growth, delayed puberty, irregular menstruation, and other conditions.
  • A poor diet can have an impact on energy level, mood and dizziness, according to studies.
  • Dietary patterns that are developed throughout adolescence can continue into adulthood and have an impact on health and disease risk, both positively.

What foods are suitable for older children and teens?

Early childhood is characterized by physical growth, cognitive development, and social and emotional abilities. Nutrition in this period is of great importance for children to reach their full potential and for proper immune system functioning.

Adolescents should consume a range of fresh foods that are high in the six categories of nutrients that make up decent foods for preteens and teens:

  • Carbohydrates and the glycemic index (GI).
  • Nutrition labels: nutritional information and ingredients.
  • Healthy and unhealthy fats.
  • iodine.
  • Vitamin D.
  • Other sources of vitamins and minerals.

Foods are rich in nutrition for teens

A variety of food groups, including the five major food groups, are included in nutritious foods for children and teens. The five main food groups:

  • fruits vegetables
  • Dairy and alternatives.
  • oils and dishes.
  • grain foods.
  • protein.

These are the top five food choices that are nutritionally dense and promote increased energy, growth, and development.

fruits and vegetables:

  • Fruits and vegetables have many benefits for children as they provide vital nutrients to support their growth and development.
  • Fruits and vegetables are rich in essential micronutrients, dietary fiber and bioactive compounds.
  • Whole fruits and vegetables provide fermentable dietary fiber such as pectin, inulin, resistant starch, and lignin. A healthy gut promotes the absorption of nutrients essential for growth.
  • Wash the fruit to remove dirt and chemicals, and leave any edible peels on, as the peel contains nutrients, too.

Dairy products and alternatives:

  • Dairy products make a valuable contribution to a healthy, balanced diet, and this means that if you have to replace dairy products, you need to ensure that you are getting enough calcium, iodine and other key nutrients from the alternatives you choose.
  • The calcium in dairy products is particularly good for you because it is easily absorbed by your body. Milk and dairy products are good sources of both protein and calcium and are part of a healthy diet.
  • However, not all dairy alternatives are fortified with calcium, so be sure to read the labels on your products.


  • Some of the vitamins that are essential to good health, vitamins A, D, and E, are "fat-soluble," which means our bodies can't absorb these vitamins unless we eat some fat.
  • The types of fats found in food are saturated and unsaturated - Saturated fats (including a type called trans fat) tend to stay solid and can cause fatty deposits in blood vessels, leading to hardening of the arteries ("atherosclerosis"). Unsaturated fats remain liquid at room temperature and are less likely to clog arteries.
  • However, eating too much fat can lead to weight gain, because foods high in fat are also rich in energy (calories).

Grain foods:

  • Grains are naturally high in fiber, which helps you feel full and satisfied, making it easier to maintain a healthy body weight.
  • Whole grains are also associated with a lower risk of heart disease, diabetes, certain types of cancer, and other health problems.
  • Grain foods include bread, pasta, noodles, breakfast cereals, couscous, rice, corn, quinoa, polenta, oats and barley. These foods give your baby the energy he needs to grow, develop and learn.


  • Protein is a slow-digesting nutrient, which is needed for the repair and growth of muscles and tissues. At the same time, protein is also essential for the production of enzymes and hormones.
  • Popular diet plans for teens include a mixture of proteins, carbohydrates, vitamins, fats, and minerals.
  • Foods high in protein include lean meat, fish, chicken, eggs, beans, lentils, chickpeas, tofu, and nuts.

Essential nutrients during adolescence:

  • Iron: Iron is essential for the health of a teenager because it is a period of rapid growth and development. It is especially important for teenage girls when they start menstruating. Your body uses iron to produce hemoglobin, a protein found in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to produce some hormones.
  • Calcium: Teens need to get enough calcium in their diets to build strong bones and fight bone loss later in life. If you get enough calcium and exercise when you are a child and continue to do so into your teens, you will enter your adult years with the strongest bones possible. Foods that contain calcium include: milk, yogurt, cheese, milk pudding, fortified breakfast cereals, canned fish with bones (salmon, mackerel, pilchards), fortified bread, soy and tofu.
  • Vitamin D: Vitamin D helps the body absorb calcium and phosphorus from the foods we eat, and they work together to build and keep bones strong. Because the sun's rays are not strong enough to produce vitamin D throughout the fall and winter, all adults and children over one year of age should consider taking a daily supplement containing 10 mg of vitamin D.

What not to do

  • Avoid foods high in fat, especially inflammatory foods, sugar, salt and saturated fat.
  • When you consume these meals in large amounts, it can be harmful to your health and lifestyle. You should consume less.
  • From the age of ten, you should limit your salt and sugar intake and focus on leading a healthy lifestyle.