What Are Healthy Tips For Adolescents?
Secondary and primary students are in rapid growth and development. Some dietary nutrients such as protein, iron, calcium, zinc, iodine insufficient intake of the phenomenon have occurred in some areas, the lack of other nutrients also occur under certain conditions. Therefore, young people should be the varied diet to provide adequate, comprehensive, balanced nutrition, to ensure the physical development needs. The adolescent diet should be noted:
- Eat more grains, adequate supply of calories:
Young people’s calories need higher than adults, and men than in women, about (2400-2800 kcal per day).
- Ensure that the fish, meat, eggs, milk, beans and vegetables, fruit intake:
Puberty increased the need for protein, especially, 80 to 90 grams per day, so dietary should have enough animal foods and soy foods; vitamins A, D, C, B family, and calcium, phosphorus, zinc, iron and other minerals on the physical and intellectual development of adolescents play an important role.
- Avoid overeating, the partial eclipse picky eaters and blind diet, less eat snacks, develop good food hygiene practices:
For girls, the girl’s physical development characteristics and requirements of food into fat, not too; girls daily energy supply of 25% ¯ 30% should come from fat, including animal fat and vegetable fat ratio of 1: 2 best; healthy snacks with yogurt, milk, and other dairy products, a varieties of fresh vegetables and fruit and peanuts, walnuts and other nuts food. In addition, the amount not to snack too much, do not affect the dinner.
- Develop good habits of eating breakfast:
If necessary, add a cup of milk or soy milk during recess; nutritionally adequate breakfast not only to ensure the body’s normal adolescent development, their learning efficiency also plays a role cannot be ignored.
- Participate in physical activity, enhance physical exercise:
Combined with regular exercise and proper nutrition can promote growth and development of young people, improve heart and lung function, improve people’s endurance, reduce body fat and improve mental status.
- Adolescent academic heavy should pay attention to learning tense period, such as nutrition and diet during examination arrangements:
A body state of tension, some nutrients such as protein, vitamin A and vitamin C consumption will increase. Note that these nutrients supplementary, such as fish, lean meat, liver, milk, soy, and other foods are rich in protein and vitamins, fresh vegetables and fruits rich in vitamin C and minerals.
Keywords: Health Tips | Adolescents | Vitamins | Vegetables
