How to feed teenagers

For a teenager this is especially true — that he/she must be regularly fed and watered — a rapidly growing organism requires constant attention and quality building materials for muscles and bones.

A bit of theory

In the period of active growth metabolism in human body is the most intensive, and protein per unit of body weight for teen ages requires significantly more than an adult. In fact, for children the basal metabolism is higher than for adults as well.

Basal metabolism — is the minimum energy consumption needed to sustain life of the organism in a state of rest, in exclusion of all internal and external influences within 12 hours after a meal. That is, the number of calories that are spent while quietly lying down and breathing while the heart drives the blood through the veins.

For high school students the optimal balance of proteins, fats and carbohydrates in the diet is 1:1:4. It is also worth saying about the rapid growth of the skeleton of the juvenile and to pay special attention to the amount of calcium. Calcium absorption depends on the content of phosphorus and magnesium. If these elements enter the body in excess, the calcium is simply not absorbed.

Children should get enough water — one of the main components of the body’s cells. Starting with 7 years old children according to the standards relies 50 ml of liquid per 1 kg of body weight per day — drinks and food. In these rules, sweet drinks and instant drinks sachets are not counted. After all, in addition to sugar and dyes there is nothing else.

By the way for girls on the average 2,760 calories is enough, and for boys –  3160. Despite the fact that teenagers can consider themselves “too plump” or “not physical enough”. Nevertheless, all these “extra” from their point of view calories are aimed for the completion of the construction of their body. Which now stretch more in length than in width, no matter what the mirror reflects. And the task of parents is to explain to your son or daughter, why especially now the proper nutrition is so important.

In fact, this is nothing new: less fast food, plus cottage cheese and lean meat. Milk and dairy products are traditionally the main source of calcium for children and adolescents. Meat and fish dishes, a teenager should eat in the morning, since protein-rich foods increase the metabolism and excitatory. Fruits (at least 250 g per day) and vegetables needed, and about half of all fat should be vegetable fats.

Moreover at the high school the teaching load increases rapidly. Without a balanced healthy diet and proper physical activity to cope with it, is not so simple.

What to pay attention to?

Improper diet and nutritional status of children and the lack of some elements and vitamins — common problems of our time. So, lack of vitamin C feels up to 70 percent of children, vitamins A, B1, B2, iron and calcium — 30-40 percent, iodine — up to 80 percent of children. As a result, more and more teenagers suffer from diseases of the digestive system and anemia. And this happens during a time when the body have to spend all the forces for active growth!

Check with your pediatrician about complex vitamin preparations — possible, he deems it necessary to assign them for your child from the high school in the autumn-winter period.