What foods and nutrients should be focused on in the diet of adolescence

1. Diversified diet and reasonable nutrition are of great significance to the healthy growth and learning of adolescents. According to the requirements of nutrition, teenagers' daily diets should include staple foods, non-staple foods, meat and vegetarian foods, and try to be as diverse as possible. A reasonable staple food is to eat flour products such as noodles, steamed buns, steamed buns, dumplings, wontons, etc., in addition to rice.

According to the advice of nutritionists, corn, millet, buckwheat, sorghum rice, sweet potato and other grains can be mixed with staple food. In addition to flour snacks for breakfast, you should also insist on drinking milk or soy milk.

2. Teenagers should have 300 500 grams of food every day, such as 300 500 grams of grain (male high school students should absolutely guarantee 500 grams of staple food every day), 100 200 grams of meat and poultry, 50 100 grams of soy products, 50 100 grams of eggs, and 350 500 grams of vegetables. In addition, you should eat more fruits and nuts, kelp, seaweed, seafood, mushrooms, fungus and other fungi and algae foods, and you should also choose to eat them every week. Teenagers need more calcium, so they should eat more shrimp skin, sweet and sour pork ribs, fried small fish (fish bones are edible), bone broth, etc., to supplement the calcium needed by the bones of teenagers through diet.

3. Arrange three meals a day for the so-called reasonable nutrition, which should meet the physiological function and actual needs, such as choosing high-calorie food for breakfast, and ensuring the activities in the morning with enough heat. Some developed countries have a strong focus on breakfast, not only milk and orange juice, but also fried eggs, jams, bread and meat products. Lunch should be rich in protein and fat because it is necessary to replenish energy expenditure in the morning and reserve energy for consumption in the afternoon.

As for dinner, it is not advisable to eat too much protein and fat, so as not to cause indigestion and affect sleep. For dinner, it is better to eat cereals and light vegetables.

Eat more fruits and vegetables, and don't overeat, otherwise you won't be able to control your weight.

Typically, 11-14-year-old boys need about 10,475 kilojoules of calories per day. And at the age of 15 to 18, the caloric demand increased to 11,732 kJ. Teenage girls also need more calories, about 9,218 kilojoules per day.

Most of the calories needed by teenagers should come from complex sugars. They should be given 3 servings a day of calcium-rich foods, namely milk, yogurt, cheese, and certain vegetables, as this will ensure that the calcium needs for bone growth are met. Iron is very important for blood mass and muscle growth in the body.

In adolescent girls, iron deficiency due to menstrual iron loss is very dangerous. To ensure widespread iron intake, adolescents should be encouraged to consume fish, poultry, especially duck, red meat, eggs, beans, potatoes, rice and iron-rich food products.

Active teens in their growing years are in great need of a snack between meals. Encourage healthy snacks such as fresh fruits, vegetables, low-fat yogurt, low-fat milk, whole grain bread, poppy rice, pretzels and cereal.

Milk, chicken, vegetables, fruits, eggs, and more exercise.

Pay attention to the balanced nutrition in the diet.

This is what I found, I hope it helps, I personally think that food nutrition is important, and it is better to cooperate with exercise.

Energy, protein and amino acids for normal physical growth must be supplied by food, mainly meat, eggs, beans and legumes. Adequate amounts of calcium, phosphorus, and trace amounts of manganese and iron are also required for bone formation. Insufficient calcium intake and vitamin D deficiency will cause insufficient bone mineralization, vitamin A deficiency will make bones shorter and thicker, and vitamin C deficiency will cause bone cell interstitium formation defects and brittleness, all of which will affect bone growth.

At present, the average family in the meat and vegetarian diet, nutrition should be comprehensive and sufficient, parents should pay attention not to let their children develop the habit of picky eating, let alone let children eat too many snacks and affect the intake of important nutrients.

Adequate and balanced nutrition is definitely the key to making your child taller.

According to the U.S. Food and Drug Administration (FDA), essential nutrients for children to grow tall and strong include protein, calcium, vitamin A, vitamin C, vitamin D, the minerals magnesium and zinc.

Protein is the basic substance that makes up and repairs human muscles, bones and tissues, and a lack of protein can lead to stunted growth and atrophy of bones and muscles. Animal foods such as meat, seafood and milk are complete proteins**, while plant-based foods are obtained from legumes, grains and stone fruits.

Calcium, on the other hand, is the raw material for making bones, which promotes growth and increases bone density. Therefore, drinking two glasses of milk a day is a good way for children to accumulate bone capital.

Vitamin D is another healthy nutrient that can be obtained from milk and fish such as salmon and tuna, and the body can produce vitamin D by spending 10 to 15 minutes in the sun every day.

The mineral zinc is especially a nutrient that cannot be missing during infant development. Studies in the Netherlands have found that inadequate zinc intake during infant development can lead to stunted outcomes. In addition, according to a number of foreign studies, children can reduce the occurrence of diarrhea if they consume enough zinc.

Foods rich in zinc include meat, liver, seafood (especially oysters), eggs and wheat germ.

Iron is also important for growth and development, added Weng Huiling, a dietitian at National Taiwan University Hospital. However, according to the National Nutrition Survey conducted by the Department of Health, iron deficiency is common among women over the age of 4, while iron deficiency is higher among men during adolescence and the elderly over 65 years old. Therefore, growing children should eat lean meats, animal liver, egg yolks or dark green vegetables to get enough iron.

Absorb well during adolescence Whatever food you eat will be absorbed by your body

, Wu Ge broke the ape. For the time being, because of the common people, talk and laugh.