Grow up, and keep your diet under control- The New Indian Express

Express News Service

BENGALURU: Adolescence (13 to 18 years of age) is a period of significant physical growth and development that includes changes in body composition, metabolic and hormonal fluctuations, maturation of organ systems, and establishment of nutrient deposits, which may affect them on future health.

In relation to nutrition, it is also an important time to establish a lifelong relationship with food, which is especially important in the connection between diet, exercise and body image. Challenges related to time management (eg school, training, work and social commitments) and periods of fluctuating emotions are also features of this period. In addition, adolescent peers become more powerful moderators of all behaviors, including eating.

With changing diets and levels of physical activity, problems with overweight and obesity are also emerging, particularly among urban residents and wealthier families. Consumption of processed foods high in fat and sugar is increasing, and teenagers and adults are becoming more sedentary. Overweight and obesity in adolescent girls is associated with obesity in adult women, which increases the risk of diabetes, hypertension and childhood obesity.

Nutritional strategies

Grains: Grain products are foods made from wheat, rice, oats, cornmeal, barley, or other grains. Examples include whole wheat, brown rice, and oatmeal.
Vegetables: Vary your vegetables. Choose a variety of vegetables, including dark green,
red and orange vegetables, legumes (peas and beans), and starchy vegetables.
Results: No results. They can be fresh, whole, cut up.
Dairy: Milk products and foods made from milk. Focus on fat-free or low-fat products, and those high in calcium.
Protein: Go lean on protein. Choose low-fat or lean meat and poultry. Change your protein routine – choose more fish, nuts, seeds, peas and beans.

Parents and children

Parental authority tends to wane throughout adolescence. Eating with the family ensures that family time should be prioritized and is part of the daily routine. Parental fruit and vegetable intake is positively associated with adolescent consumption of these food groups. They serve as role models of the best types of food, and when and where to eat them. They can make bad eating habits worse if they use food as a reward for good behavior or withhold food as a punishment for bad behavior.
Micronutrient supplementation among adolescents (mainly girls) can significantly reduce the prevalence of anemia.

Healthy habits

• Eat three balanced meals a day, with healthy snacks
• Increase fiber in the diet and reduce the use of salt
• Drink water. Try to avoid drinks that are high in sugar. Fruit juice can be high in calories, so limit your teen’s intake. Whole fruits are always a better choice
• When cooking for your teenagers, try baking or broiling instead of frying
• Eat more chicken and fish. Limit red meat intake, and choose lean cuts whenever possible. Iron, calcium, and Vitamin D supplements are important. Fluids, dietary supplements, ergogenic aids and electrolytes.
• The dose and frequency of administration should be based on advice from a nutritionist or dietitian
• Make sure your teen watches (and reduces, if necessary) their sugar intake
• Snack on fruit or vegetables
• Reduce the use of butter and heavy gravies
• Arrange for teenagers to learn about nutrition for themselves by providing teen-oriented magazines or books with food articles and by encouraging and supporting their interest in health, cooking or nutrition.
• Take their suggestions, when possible, for preparing foods at home
• Experiment with foods outside of your own culture
• Have nutritious snack foods readily available. If there are foods you don’t want your teen to eat, avoid bringing them into the house

(Opinions are the writers’ own)

Srinivas Sadhvika

@sadhvikaaa (dietitiansadhvika@gmail.com)

(Sadhvika is a clinical nutritionist who treats metabolic disorders. She also works towards sports nutrition.)

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</p> <p>BENGALURU: Adolescence (13 to 18 years of age) is a period of significant physical growth and development that includes changes in body composition, metabolic and hormonal fluctuations, maturation of organ systems, and establishment of nutrient deposits, which may affect them on future health. In relation to nutrition, it is also an important time to establish a lifelong relationship with food, which is especially important in the connection between diet, exercise and body image. Challenges related to time management (eg school, training, work and social commitments) and periods of fluctuating emotions are also features of this period. In addition, adolescent peers become more powerful moderators of all behaviors, including eating. With changing diets and levels of physical activity, problems with overweight and obesity are also emerging, particularly among urban residents and wealthier families. Consumption of processed foods high in fat and sugar is increasing, and teenagers and adults are becoming more sedentary. Overweight and obesity in adolescent girls is associated with obesity in adult women, increasing the risk of diabetes, hypertension and childhood obesity.googletag.cmd.push(function() {googletag.display(‘div-gpt-ad-8052921 — 2′);}); Grain nutritional strategies: Grain products are foods made from wheat, rice, oats, cornmeal, barley or other grains. Examples include whole wheat, brown rice, and oatmeal. Vegetables: Vary your vegetables. Choose a variety of vegetables, including dark green, red and orange vegetables, legumes (peas and beans), and starchy vegetables. Results: No results. They can be fresh, whole, cut up. Dairy: Milk products and foods made from milk. Focus on fat-free or low-fat products, and those high in calcium. Protein: Go lean on protein. Choose low-fat or lean meat and poultry. Change your protein routine – choose more fish, nuts, seeds, peas and beans. Parents and children Parental authority tends to wane throughout adolescence. Eating with the family ensures that family time should be prioritized and is part of the daily routine. Parental fruit and vegetable intake is positively associated with adolescent consumption of these food groups. They serve as role models of the best types of food, and when and where to eat them. They can make bad eating habits worse if they use food as a reward for good behavior or withhold food as a punishment for bad behavior. Micronutrient supplementation among adolescents (mainly girls) can significantly reduce the prevalence of anemia. Healthy habits Eat three balanced meals a day, with healthy snacks Increase fiber in the diet and reduce salt intake Drink water. Try to avoid drinks that are high in sugar. Fruit juice can be high in calories, so limit your teen’s intake. Whole fruits are always a better choice When cooking for your teenagers, try baking or broil instead of Fry Eat more chicken and fish. Limit red meat intake, and choose lean cuts whenever possible. Iron, calcium, and Vitamin D supplements are important. Fluids, dietary supplements, ergogenic aids and electrolytes. The dose and frequency of administration should be based on advice from a nutritionist or dietitian Make sure your teenager watches (and reduces, if necessary) sugar intake Snack on fruit or vegetables Reduce the use of butter and heavy gravies Educate your teens about nutrition by providing magazines or books aimed at teens with food articles and by encouraging and supporting their interest in health, cooking, or nutrition Take their suggestions where possible. about preparing foods at home Experiment with foods outside your own culture Have nutritious snack foods readily available. If there are foods you don’t want your teen to eat, avoid bringing them into the home (Opinions are the writers’ own) Sadhvika Srinivas @sadhvikaaa (dietitiansadhvika@gmail.com) (Sadhvika is a clinical nutritionist serving metabolic ). disorders She also works towards sports nutrition.) Follow The New Indian Express channel on WhatsApp<br />