Teenage is a time of physiological changes that affect nutritional needs, including rapid growth and considerable gain in bone and muscle (especially in boys). Teenagers often choose food in response to peer pressure or as an act of defiance against parents. A number of surveys across the world show that many teenagers suffer from iron and calcium deficiency. The findings reveal that average consumption of saturated fat, sugar and salt is too high, while that of starchy carbohydrates and fibre is low.
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But it's not all bad news, as there are many opportunities to encourage healthy dietary habits among teenagers, particularly when relating good food choices to sporting or physical prowess. Here are some simple strategies that can help bring your diet into balance.
In fact, these strategies are so simple that people often dismiss them. By implementing these guidelines, you will automatically get more antioxidants, phytochemicals, vitamins, minerals, fibre, and other nutrients that your body needs, and less of the harmful fats, sugar, salt, and calories that you don't need.
Eat 2-3 servings of protein-rich foods daily: An adequate protein intake is critical to maintain lean body mass and muscular strength, and to keep your immune system going while your body is still under construction. Also, protein foods are the most filling, so they help stave off hunger and keep you feeling satisfied until your next meal. Try to include at least two servings of protein foods, which includes, meat, fish, eggs (either boiled, grilled or sautéed). If you are not a meat-eater, vegetarian alternatives like beans, pulses and legumes are excellent choices as they are naturally low in fat and contain no cholesterol. In addition, plant foods supply the dietary fibre and health-promoting phytochemicals that meats, poultry, and seafood do not.
Eat 2-3 servings of calcium-rich foods daily: Calcium is essential to build strong bones and also helps maintain normal blood pressure. During adolescence, calcium requirement is around 600mg/day. Yet most teenagers' diets fall short. Why? Many avoid calcium-rich dairy products, believing them to be high in fat and calories. Opt for low fat versions that are low in saturated fat and cholesterol. If you are lactose intolerant, meet your calcium requirement through soy milk, green leafy vegetables and legumes to your diet.
Eat at least five portions of fruit and vegetables daily: Fruits and vegetables offer nutrients, fibre, and phytochemicals; all powerful preventive medicines against cancer, heart disease, and other health problems. Currently, fruits and vegetables are placed on the second tier of the USDA Food Guide Pyramid, while grains form the larger foundation. Some health professionals believe that this order should be reversed. Vegetables and fruits provide just 25 to 50 calories a cup with an additional bonus of nutritients; whereas a cup of rice gives about 200 calories a cup. Interestingly, the traditional Indian diet is planned in such a way that we meet the recommended allowance for veggies and fruits through kootu , poriyal , sambar , thuvaiyal , curries... So try eating at least one traditional meal a day. Finally, remember that five servings are the minimum recommended amount. To maximise your health, aim for 8-10 servings.
Limit use of table and cooking fats: In the full-fat versions, just one tablespoon of any of these products will add about 10 gm of fat and 100 calories to your meal, so find ways to cut back on fatty products. Also, cut back on mayonnaise, margarine, and other spreads.
Eat sugar in moderation: What health threats are posed by sugar? First, sugar contains no nutrients and, when eaten in excess, can actually deplete your body's stored of healthy nutrients. Second, sugary foods are typically eaten in place of nutritious foods. Third, by overwhelming the taste buds and increasing the taste threshold for sweet flavours, diets rich in sugary foods can cause you to lose your taste for the more subtle flavours of wholesome, natural foods. Last sugary foods are usually loaded with calories, making them dangerous if you're watching your weight. Unfortunately, consumption of sodas, ice cream, pastries, cookies, and other sweets has risen dramatically in the past decade. Remember to limit your consumption of sugar to not more than 20-25 gm a day.
Limit salt intake: Believe it or not, just one teaspoon of salt contains 2,300 mg of sodium — almost your entire daily allowance — so it pays to put the salt shaker away. Salt intake in our country is around 15 gm a day, which is on the higher side of the recommended allowance. This is due to processed foods, pappads, appalams, pickles. Start reading food labels and choose low-salt versions.
These guidelines aren't glamorous and they don't make headlines, but, as many people have discovered, they do produce results. The fact is that it is the simple things you do every day that have the biggest impact on your health.
Also include:
Drink at least eight glasses of fluid a day
Eat regular meals, including breakfast, as that provides essential nutrients and improves concentration in the mornings. Choose a fortified breakfast cereal with semi-skimmed milk and a glass of fruit juice
Exercise regularly, it is important for overall fitness and cardiovascular health, as well as bone development
Bindhu Vijay is an Asst.Prof. of Nutrition, Academy of Fitness Management FitnessOne Group.
