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Teenagers now-a-days are the most weight conscious people. They prefer going on various weird diets eating shells to salads to just shakes, either inspired by the models and actors or because of pressure from friends. But in order to achieve this so called perfect figure they end up starving their body of the required nutritious food. They don’t have proper guidance for taking up healthy diets. Basically it is because of the lack of knowledge of healthy lifestyle and needs of the body.
I myself have been through this period of achieving a perfect figure and ended on bed in a hospital room on IV liquid. I followed a complete vegan diet, high protein diet or on no carb diet etc. The end resultsrsults were acceptable but have weakened my body as a complete balanced diet was something I never had. Recently I’ve encountered a few incidents where in I have seen both girls and boys vying with too for looking perfect. In my view it is totally wrong because firstly I believe that looking good is not important but being healthy is and moreover if one takes a properly balanced diet, they anyhow end up looking good too. And secondly the body’s requirements of nutritional needs differs from one individual to other. It also varies between boys and girls, and among girls too.
So here I’ve come up with a few tips and guidelines for healthy lifestyle of teenagers especially, as they are the most nutrition deprived bunch of people. This article includes
According to WHO, individuals between 10 & 19 years are considered as adolescents or teenagers. The period of transition from childhood to adulthood is called adolescence (teen years) wherein rapid physical, biochemical and emotional development occurs. There are many physical and mental changes which result due to the influence of hormones. It is during this period that the growth occurs rapidly with increase in height and weight. The growth rate of boys is slower than that of girls. However growth rate in boys maximum between 12-15 years and for girls it is 10-13 years.
Nutritional requirements can be basically discussed as energy, protein, fat, vitamins and minerals requirements.
Energy needs increase with the metabolic demands of growth and energy expenditure. It is calculated in kilocalories. The calories requirement of both boys and girls from the age group 1-3 years and 7-9 years remains the same. But from 10 years the requirement changes for botj boys and girls. Boys require 2750-3020 kcal a day. Whereas girls require 2230-2330 kcal a day. This variation in requirement is because of growth and physical activity.
Protein needs represent 11-12% of energy intake. It is usually calculated as 1.2gm/kg of body weight separately for every individual. Due to maturation and puberty changes in both sexes the requirement of protein for both boys and girls. Boys require 55-60 gms a day and for girls it is 50-52 gms a day. In boys protein requirement increases for the building of body mass.
Total fat intake should be less than 25%. Consumption of fat should be in moderate quantities be it saturated or not. For both boys and girls only 35-40 gms a day of fat consumption is recommended.
For the development of bones Vit.D is required and for the development of newly formed cells Vit.A, C & E are required. The expert committee recommended daily intake of 600ug of Vit.A and 400ug of Vit.D. (Ug=micro grams)
During teenage 800mg each of calcium and phosphorus are required daily. To avoid osteoporosis at later stages in life Ca and P in ratio of 1:1 should be maintained in the body. They are important for the proper development and growth of bones. In addition to this, in girls specifically an intake of 27ug of Iron a day is required. It is required to overcome the loss of iron in blood during menstrual cycle. Iron is needed for boys as well for muscle growth.
Teenagers have the reputation of having the worst eating habits. They tend to skip their meals especially breakfast. It is mostly girls who skip their meals more than boys. Due to physical and psychosocial pressure of friends especially girls show this bad eating habits. They infact follow unwise, self imposed crash diets to look good. By this they end up depriving the body of its required nutrients. Either they skip food or eat fast foods which are generally inadequate in Ca and Vit.A but high in calories, fat and sodium. The consumption of fast foods leads to several disorders in an individual.
I thereby conclude that teenagers should wakeup out of their dream land where they look up at models, actors and aspire to become like them. But let me tell you, even they are human and for achieving those perfect results they work hard and most importantly consult best nutritionists to customise a perfect diet plan as per their body type and accordingly gain or lose weight by eating healthy.
Check out my blog for the next edition wherein I am going to deal with the dieting guidelines for the proper diet of teenagers and also regarding the disorders which may occur if a healthy lifestyle is not maintained.
Until then EAT HEALTHY,STAY HEALTHY!!