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Diet tips for your teenaged child
At the teenage ages, your child is going through a lot of physical changes that need to be supported by a healthy, balanced diet.
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If your teenager usually skips breakfast, you should prepare a family breakfast and ask them to join. (Shutterstock/File)
F
eeding your teenaged child is arguably difficult. They are constantly worrying about their weight and want to lose as much weight as possible.
However, at teenage ages, your child is going through a lot of physical changes that need to be supported by a healthy, balanced diet.
Eating nutritiously
You might feel concerned that your teenager loves junk food. Eating healthy doesn't have to mean taking away all of their junk food. It simply means getting the right balance between a variety of foods and cutting down on sugary drinks and fast foods. The nutrients of protein, carbohydrates and fats in food serve as the body's energy sources.
- Proteins make up 50 percent of our body weight. Typical popular foods among teens often contains a high amount of protein, such as in beef, chicken, turkey, pork, fish, eggs and cheese.
- Carbohydrates, found in starches and sugars, are the body’s main source of energy. While all carbs can give you an energy boost, not all carbs are the same. Nutritionists advise that teenagers should get 50 to 60 percent of their calorie intake from complex-carbohydrate foods (starchy vegetables, beans, peas and green vegetables) and go easy on simple carbohydrates (sugar, candy, soda and energy drinks).
- Fat should make up no more than 30 percent of the diet. Teenagers usually avoid fats, but in fact, fats are an important source of energy and fat-soluble vitamins: A, D, E, and K.
- Vitamins and minerals are only needed in a small amount, but that is no reason to skip it. Teenagers should be aware of their calcium, iron, zinc and vitamin D intake amount.
(Read also: Diet rules made to be broken)
Don't skip breakfast
If your teenager usually skips breakfast, you should prepare a family breakfast and ask them to join. Skipping meals won't help lose weight and is not good for their health because they can miss out on important nutrients.
Healthier snack ideas
Teenagers need a lot of energy for their growth and often have midday cravings. Instead of letting your them order a hamburger or get a coke during these times, try to keep the fridge full of healthy snacks. A trail mix or fresh fruits are not only refreshing but also nutritious. (kes)
