Adolescence conditionally lasts from 10 to 18 years and in matters of physical development and nutrition requires careful revision. All systems of the body are being rebuilt: hormones are raging, growth is accelerating, internal organs are being transformed. And on what the child eats at this time, his health, appearance and well-being depend.
Proper nutrition is the task of parents, because at this age, children, on the contrary, tend to avoid the right food and increasingly look towards chips, carbonated sugary drinks and fast food restaurants. It is fast, tasty and very trendy in a teenage environment.
Such nutrition inevitably leads to problems with excess weight, general slagging of the body. Complexes appear, self-esteem falls, and hormones also add appetite. Diets for a child’s body are prohibited, because during diets it is impossible to fully enter the body of all important nutrients and enzymes.
Due to poor nutrition, acne increases, which also brings a lot of trouble to mentally unstable adolescents. But the appearance is a reflection of what we use on a daily basis.
The life of today’s adolescents requires a lot of physical and emotional labor, and junk food cannot provide such a load of the necessary energy. Irritability, fatigue, depressive moods appear.
And the last argument – as doctors note, gastritis and concomitant diseases of the gastrointestinal tract have become much younger. And unhealthy nutrition only contributes to this.
How to eat a teenager
From 10 to 13 years there is a big growth spurt, and calcium is important in the diet. Its lack can affect posture and skeletal formation. The menu should include a lot of dairy and fermented milk products – kefir, milk, yoghurts, cottage cheese. Due to the intensive growth, both fat and muscle mass is lost. Get plenty of protein, balanced fats, and you’ll be fine.
From 14 to 16 years glands are formed, acne appears, the skin becomes oily. It is impossible to remove completely fats from the diet, but the exclusion of flour and sweets will help the skin look better.
From 16 to 18 years the main formation of the body ends, adolescents at this time want to experiment, are looking for “their table” – vegetarianism, veganism, diets. You should carefully monitor the lack of certain nutrients and try to look for an alternative to them.
How to gain muscle mass
If a child plays sports, he should eat a lot of proteins and the right slow carbohydrates. You need to add vitamins B6 and B12. The ratio of proteins-fats-carbohydrates for gaining muscle mass should be as follows – 4-1-1. The food is fractional, always with a hot dish three times a day. Meat, fish, eggs, cereals, cheese, fresh fruit, cottage cheese, vegetable oils, juices, bread are obligatory for consumption.
How to lose weight
Excess weight does not necessarily appear from excessive consumption of junk food, this may indicate a violation of metabolic processes, the consequences of certain diseases. But the right diet will significantly reduce the risk of gaining a lot of extra pounds – eating habits should be developed ahead of time. To reduce weight, you should remove all harmful from the menu, focus on proteins, replace sweets with natural fruits.
How to improve skin condition
Diet for acne will not get rid of it – the problem is not only in nutrition. But it will significantly improve the appearance of the skin and reduce the frequency of breakouts. In this case, you should slightly reduce fats, focus on vegetable oils, exclude too sweet, salty foods. You can increase your fiber intake and remove overtly allergenic foods. With a severe rash, dairy products can be excluded from the diet.