Grow up and control your diet – The New Indian Express

Express News Service

BENGALURU: Adolescence (13 to 18 years) is a period of significant growth and physical development, which includes changes in body composition, metabolic and hormonal fluctuations, the maturation of organ systems and the formation of nutrient deposits, which can influence future health.

In terms of nutrition, it is also an important time in building one’s lifelong relationship with food, which is especially important in the connection between diet, exercise and body image. The challenges of time management (e.g. school, education, work and social obligations) and periods of fluctuating emotions are also hallmarks of this period. Furthermore, an adolescent’s peers become increasingly powerful moderators of all behavior, including eating.

Due to changing diets and levels of physical activity, overweight and obesity are also increasing problems, especially among city dwellers and wealthier households. Consumption of processed foods high in fat and sugar is increasing, and adolescents and adults are becoming increasingly sedentary. Overweight and obesity in adolescent girls are associated with obesity in adult women, which increases the risk of diabetes, high blood pressure and obesity in children.

Nutritional strategies

Grains: Foods made from wheat, rice, oats, cornmeal, barley, or another grain are grain products. 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.
Fruit: any fruit. They can be fresh, whole or cut into pieces.
Dairy: Dairy products and foods made from milk. Focus on fat-free or low-fat products and products high in calcium.
Protein: Lean on protein. Choose low-fat or lean meat and poultry. Vary your protein routine – choose more fish, nuts, seeds, peas and beans.

Parents and children

Parental authority decreases during adolescence. Eating with the family ensures that family time is prioritized and 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 for the types of foods preferred, and when and where they are eaten. They can make poor feeding habits worse if they use food as a reward for good behavior or withhold food as a punishment for bad behavior.
Micronutrient supplementation in adolescents (mainly women) can significantly reduce the prevalence of anemia.

Healthy habits

• Eat three balanced meals a day, with healthy snacks in between
• Increase fiber in the diet and reduce salt
• Drinking water. Try to avoid drinks with a lot of sugar. Fruit juice can be high in calories, so limit your teenager’s intake. Whole fruit is always a better choice
• When cooking for your teenager, try baking or roasting instead of frying
• Eat more chicken and fish. Limit red meat intake and choose lean meats whenever possible. Supplements for iron, calcium and vitamin D. Fluids, nutritional supplements, ergogenic aids and electrolytes are important.
• The dosage and frequency of administration should be based on the advice of a nutritionist or dietitian
• Make sure your teenager watches their sugar intake (and reduces it if necessary).
• Snack on fruits or vegetables
• Reduce the use of butter and heavy gravy
• Encourage teens to learn more about nutrition by offering nutrition magazines or books aimed at teens and encouraging and supporting their interest in health, cooking or nutrition
• If possible, follow their suggestions regarding foods you can prepare at home
• Experiment with foods outside your own culture
• Make sure you have nutritious snacks on hand. If there is a food you don’t want your teens to eat, make sure you don’t bring it into your home

(The writers’ opinions are their own)

Sadhvika Srinivas

@sadhvikaaa (dietistensadhvika@gmail.com)

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

Follow The New Indian Express channel on WhatsApp

</p> <p>BENGALURU: Adolescence (13 to 18 years) is a period of significant growth and physical development, which includes changes in body composition, metabolic and hormonal fluctuations, the maturation of organ systems and the formation of nutrient deposits, which can influence future health. In terms of nutrition, it is also an important time in building one’s lifelong relationship with food, which is especially important in the connection between diet, exercise and body image. The challenges of time management (e.g. school, education, work and social obligations) and periods of fluctuating emotions are also hallmarks of this period. Furthermore, an adolescent’s peers become increasingly powerful moderators of all behavior, including eating. Due to changing diets and levels of physical activity, overweight and obesity are also increasing problems, especially among city dwellers and wealthier households. Consumption of processed foods high in fat and sugar is increasing, and adolescents and adults are becoming increasingly sedentary. Overweight and obesity in adolescent girls is associated with obesity in adult women, increasing the risk of diabetes, high blood pressure, and obesity in children.googletag.cmd.push(function() {googletag.display(‘div-gpt-ad -8052921- 2′); }); Dietary Strategies Grains: Foods made from wheat, rice, oats, cornmeal, barley or another grain are grain products. 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. Fruit: any fruit. They can be fresh, whole or cut into pieces. Dairy: Dairy products and foods made from milk. Focus on fat-free or low-fat products and products high in calcium. Protein: Lean on protein. Choose low-fat or lean meat and poultry. Vary your protein routine – choose more fish, nuts, seeds, peas and beans. Parents and children Parental authority often decreases during adolescence. Eating with the family ensures that family time is prioritized and 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 for the types of foods preferred, and when and where they are eaten. They can make poor feeding habits worse if they use food as a reward for good behavior or withhold food as a punishment for bad behavior. Micronutrient supplementation in adolescents (mainly women) can significantly reduce the prevalence of anemia. Healthy habits Eat three balanced meals a day, with healthy snacks in between. Increase fiber in the diet and reduce salt. Drinking water. Try to avoid drinks with a lot of sugar. Fruit juice can be high in calories, so limit your teenager’s intake. Whole fruit is always a better choice When cooking for your teenager, try baking or roasting instead of frying. Eat more chicken and fish. Limit red meat intake and choose lean meats whenever possible. Supplements for iron, calcium and vitamin D. Fluids, nutritional supplements, ergogenic aids and electrolytes are important. The dosage and frequency of administration should be based on the advice of a nutritionist or dietitian. Make sure your adolescent monitors (and reduces if necessary) sugar intake. Snack on fruits or vegetables. Reduce the use of butter and heavy gravy. Encourage teens to learn more about nutrition by providing teen-oriented magazines or books with food articles and by encouraging and supporting their interest in health, cooking or nutrition. Whenever possible, take their suggestions on foods you can prepare at home. Experiment with foods outside your own culture Make sure nutritious snacks are readily available. If there are any foods you don’t want your teens to eat, make sure you don’t bring them into your home (the authors’ opinions are their own) Sadhvika Srinivas @sadhvikaaa (diëtitiaansadhvika@gmail.com) (Sadhvika is a clinical nutritionist who deals with metabolic She also deals with sports nutrition.) Follow The New Indian Express channel on WhatsApp<br />