New Delhi, April 26 (IANS). Teenage is the time when both body and mind grow very rapidly. At this age, height increases, weight changes, hormonal changes occur and study pressure also increases. In such a situation, just filling the stomach is not enough, rather taking a proper and balanced diet becomes very important. If the body does not get proper nutrition at this time, then problems like fatigue, weakness, lack of concentration and falling ill again and again can occur.
For a balanced diet, one should choose such food which provides all the nutrients required by the body like proteins, carbohydrates, vitamins, minerals and fat in the right quantity. Protein is very important for teenagers because it helps in the growth of the body. For this, include food items like pulses, milk, curd, egg, cheese or gram daily.
Along with this, iron is also very important to ensure that there is no anemia in the body. Especially in girls, the need for iron increases after the start of menstruation. Eating green leafy vegetables like spinach, mustard, jaggery, gram and pulses is beneficial. Along with this, definitely take lemon, orange or amla. With this the body is able to absorb iron better.
Calcium is also very important to strengthen bones. For this, include things like milk, curd, ragi, sesame and fenugreek in your diet. These things further strengthen the bones and protect them from weakness.
Nowadays, the trend of eating packaged snacks, junk food, excessive sweets and fried foods has increased among teenagers. These things give taste, but do not provide proper nutrition to the body. Therefore, try to eat more fresh home-cooked food.
Milk and paratha/poha/upma for breakfast in the morning, dal, roti, vegetable and salad in the afternoon, fruits or sprouts in the evening and light but nutritious food at night. It is also very important to keep drinking water in between.
Not only eating, but staying active is also equally important. Playing, running or doing any physical activity every day strengthens both the body and mind.
–IANS
PIM/AS