Diet For Teenagers – Best Diet Guide Teenagers from 11 to 17 Years
In the realities of modern times, the female half of the population has a great desire to lose weight, especially during the period of waiting for the onset of the summer period, and if earlier this question began to be asked by girls at least from the age of eighteen, today the goal of losing weight has begun to “cling” and teenagers.
Teenagers are more independent and spend a lot of time with their peers, which means they consume more food and drinks based on social preferences. But the key nutritional recommendations for teens are much the same as for adults: a varied diet while limiting added sugar, saturated fat, and salt.
The basis of the diet should be vegetables and fruits, whole grains (bread, cereals, pasta), lean meat and poultry, fish and seafood, legumes, unsalted nuts and seeds, and vegetable oils.
An unhealthy desire to lose extra pounds in adolescence can be dangerous for their still not-fully formed body and hormonal system. Yes, it is almost impossible to convince a child of 11-16 years old that his body is still growing and changing, and diets can harm this process. Therefore, it is necessary not to interfere and prohibit, but simply to help the child organize proper nutrition.
Modern children actively use the Internet, therefore more on diet for teenagers, parents should find the correct information earlier and be able to present it in such a way to a child who has already formed an obsession to lose weight so that this dangerous desire disappears.
What You Need a Teenager from 11 to 17 Years old about Diet
All metabolic processes in a growing organism occur somewhat differently compared to an adult organism, therefore, if there are no medical indications for weight loss (overweight and obesity, diabetes, heart failure, etc.), you should not starve yourself with diets.
It is very important for teenagers, starting from 11 years old and up to 17 years old, to provide their bodies with all the necessary trace elements and vitamins. If you remove all the necessary components for the full development of the body, then in five to ten years you will experience problems with both weight and health. Most often, the problem with extra pounds in adolescence disappears by the time the body fully matures.
Diet for teenagers at 11, 12, 13 years old, and up to 17 years old can cause problems: with the hormonal background, with the condition of the skin, with the condition of hair, and with nails. It’s crucial to realize that an adolescent diet shouldn’t be mistaken for hunger; rather, it should consist of carefully chosen, nutritious foods free of fast food, sweets, and other junk food.
To get the most out of a healthy diet, it is important to combine it with adequate physical activity – running, swimming, frequent walks, rollerblading, and cycling. The main thing for a teenage diet is to regularly eat healthy and wholesome food.
WHAT FOODS ARE RECOMMENDED TO BE REMOVED FROM THE DITE FOR TEENAGERS
It should be understood that the diet for 11-15 years old will be somewhat different from the diet of a teenager 16 and 17 years old. But, the main list of forbidden foods is the same for everyone:
Fast food of any kind;
Chips ;
Flour;
Sweets;
Now in more detail why it is so important to protect the child from all these “goodies”. An unhealthy diet and lack of physical activity contribute to being overweight at this stage of life and increasing the risk of chronic diseases (diabetes, cardiovascular disease) in older age.
Eating habits that are formed during childhood and adolescence are likely to last a lifetime.
The first thing to exclude is french fries, cheeseburgers, hamburgers, and other fast food so beloved by all children. Since these dishes saturate the body with excess calories and “bad” cholesterol. The second exception is chipped.
They instantly saturate the body and are tasty, but at the same time cause a feeling of habit and contribute to a set of extra kilos, the product belongs to the “high-calorie” group. Buns – eating muffins also contributes to weight gain. But this does not mean that it is necessary to completely exclude bread from the diet.
Bread is not recommended to be consumed in large quantities and fresh – it is better to dry the slices. Sweets – sweets, jellies, marshmallows, waffles – this list is endless.
Yes, it is difficult for a child to give up such small joys, but no one calls for this either, you just need to limit the consumption of sweets, or rather, added sugar.
Sweet soda – you need to understand that this product not only affects the appearance of excess weight but also harms the whole body as a whole. Drinking solely clean water that is free of colors and other dangerous substances is something you should gradually get used to. Factory juices – most often a large amount of sugar is used as a preservative.
If you want to add juices to your diet, it is better to make them yourself and mix healthy, nutritious, and fresh fruits/vegetables.
TEEN DIET RULES FOR WEIGHT LOSS
It is important to remember that only a doctor should select a diet for a teenager aged 11-15, based on a preliminary professional examination and medical indications. Excessive independence in this matter can provoke serious and irreversible consequences.
Let’s look at a few general rules that will help you get the desired shape through nutritional correction:
- To lose weight, a girl/boy aged 11-17 needs to slightly reduce the diet – the calorie content must be “cut” by twenty percent. Teenage girls and boys should each take 2500 and 2700 calories, respectively, per day.
- The diet must necessarily include healthy carbohydrates (cereals, fruits, vegetables) – 50% (carbohydrates), 25% ( proteins ), and 25% ( fats ). For example, adolescents aged 11-13 need to consume approximately 2.2 g of protein per kg of body weight per day; carbohydrates: from 13 to 18 years old, approximately 4-7 g per kg of body weight; and fats up to 2 g per kg of body weight.
- Meals should be regular, preferably four times a day. It is not recommended to skip meals.
- Breakfast is the main and most important meal, carbohydrate, and protein foods should prevail in breakfast in order to energize the body.
- Lunch should also include a full range of healthy foods. The better is to include a greater range of vegetables, fruits, and other foods in each meal.
- For afternoon tea and dinner, it is recommended to eat light and low-calorie foods and dishes.
- It is important to eliminate fatty and fried foods, and processed meats (bacon, sausages, and sausages) from the diet.
- It is better to stew, bake or boil everything.
- Proper nutrition must be combined with physical activity – this is not only an ideal physical preparation, it is also weight correction, excellent posture, and health.
If you follow these simple rules, you can get rid of excess weight and maintain your health. The teenage diet is aimed at gradual and harmless weight loss.
DIET OPTIONS FOR TEENS
DIET FOR A TEENAGER 11-12 YEARS OLD
Breakfast – one hundred and fifty grams of fat-free cottage cheese with honey, 1 soft-boiled egg, and one glass of milk or tea.
Lunch – light vegetable soup, one hundred and fifty grams of low-fat boiled chicken fillet.
Snack – a glass of any vegetable juice, toast with a piece of butter and hard cheese.
Dinner – a salad of fresh vegetables and olive oil, lean fish baked in the oven.
Products can be selected and others, just take into account the calorie content and quantity.
DIET OPTION FOR TEENAGERS 13 AND 14 YEARS OLD
Breakfast – light buckwheat porridge on the water with tender boiled veal, a glass of milk, or tea.
Lunch – low-fat baked salmon, carrot, and cabbage salad with olive oil, and a glass of tea
Snack – fruit biscuit (any fruit except grapes and banana ).
Dinner – unsweetened cottage cheese casserole and yogurt.
DIET OPTION FOR TEENAGERS 15 YEARS OLD, 16 YEARS OLD
Breakfast – two toasts, one hundred grams of boiled lean meat, two tomatoes, and a glass of tea.
Lunch – lean borscht, one soft-boiled egg, baked potatoes, cabbage salad with olive oil.
Snack – yogurt or kefir with crackers.
Dinner – boiled chicken fillet, a glass of green tea.
DIET OPTION FOR A TEENAGER 17 YEARS OLD
Breakfast – one hundred and fifty grams of boiled chicken fillet, a glass of milk, or tea.
Lunch – buckwheat-mushroom soup, two soft-boiled eggs, and a glass of tomato juice.
Snack – any fruit, except banana and grapes, biscuit (150 grams).
Dinner – fifty grams of hard cheese, yogurt, one potato baked in the oven and in a peel
GENERAL RECOMMENDATIONS
Schedule a diet for a week, the main part of the food is better to cook for a couple or in the oven. Use freshly squeezed juices – they contain less sugar, but not more than 1 glass per day, it is better to eat vegetables and fruits whole or in pieces since in this form the body will benefit more from fiber.
Limit your teenager’s intake of pepper and salt (they increase appetite), sugary carbonated drinks are the best choice: water, teenagers should consume 55-75 ml per kg of body weight. Try replacing sweets with nuts and dried fruits, and forget about smoked meats.
At the age of 17, you can do a fasting day once a week on apples or on one percent kefir. And most importantly, the diet should not cause any pain or discomfort.
It is a good psychological move not to scold or demonize junk food, including fast food, that teenagers can eat outside the home, but to continue to support healthy eating at home, providing access to a variety of food, involve in decision-making about buying and preparing food, help in cooking. Good mood, self-confidence, and perfect health. Lose weight wisely and in moderation!
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