Brief notes on Meal Planning for Adolescents

JATIN DUTTA

Adolescence is a period between school going age and adulthood. A child between 13-18 years of age is called an adolescent. It is the period of rapid growth. In this period, many physical, mental and emotional changes take place. Development of sexual organs is its main reason. Bones become larger, shoulder broadens and height increases rapidly in boys. Muscles too become stronger in them so they are capable of doing more physical work compared to girls. Girls become more mature than boys. Their hips and breasts start growing in size and fat starts depositing on waist. Amount of blood also increases significantly in adolescents. Development of sexual characteristics is a very important aspect of adolescence. Child attains final physical growth and turns into an adult at the end of adolescence. Adolescents take more care of their bodies in this age as compared to other age groups and are emotional about them. This is a stage of emotional and physical tensions and these affect their nutritional needs as well. Nutritional requirements during adolescence Requirements of adolescents are determined on the basis of their sex. Age, puberty, and growth rate are other factors in determining the nutritional requirements of adolescents. Indian Council of Medical Research (ICMR) has recommended the amount of nutrients on the basis of chronological age. They are given in Table 7.5. Adolescence is divided in two age groups. 13-15 years and Requirement of nutrients is proportionate to their growth whereas requirement of energy is largely determined by their level of activity. Energy giving sources like fats and carbohydrates, proteins, iron and calcium are essential nutrients in this age group. Energy Adolescents are very active like school-going children. This increases their requirement of energy. Physical growth continues till the end of this age group, rate of metabolism too is very high; hence, more energy is required. Protein Requirement of proteins increases with the physical growth. This requirement is even higher than adults. Protein requirement is more in boys on the basis of growth rate than in girls. You must ensure that proteins given to adolescents are of high quality. Iron Requirement of iron in this age increases because of the increase in the amount of blood. Requirement of iron in girls is more than boys because of the deficiency caused by the loss of blood during menstruation every month has to be compensated. Calcium

Calcium has vital significance in the diet of adolescents. It is required for various internal activities, growth of bones, strengthening of teeth and coping up with mental tensions. Sufficient intake of calcium in diet fulfills the requirements of phosphorus as well. Vitamins Requirement of vitamins, particularly B-complex group increases with the increase in calorie requirements. The requirement of all the vitamins except that of group B is the same in adolescents as in adults. Presence of sufficient amount of these vitamins in diet is essential otherwise it may lead to malnutrition. Iodine Sufficient amount of iodine in diet of adolescents is very essential and important for their physical and mental growth. Deficiency of iodine leads to goiter. Diet planning While planning meals for adolescents it is important to consider whether the adolescent is in the age group of 13-15 years or 16-18 years along with other factors like sufficiency in nutrition, acceptability and availability of food, etc. It is also necessary to know whether the adolescent is a boy or a girl, what is his routine, and to which income group he belongs? Therefore, following facts should be kept in mind while selecting foods for adolescents: 1. Foods from each food group should be included in the diet. 2. To enhance the quality of protein, mixture of cereals and pulses should be used. Animal protein can also be added, if possible and acceptable. 3. Liquids should be included in sufficient quantity. 4. Avoid fried, spicy, and rich foods as may lead to pimples and stomach orders. 5. Meal timing should be fixed. 6. Keep a watch on body weight regular one is underweight, the amount calories in diet should be increased, reduced if one is overweight. 7. There is a tendency of constipation this age group so fibrous foods like vegetables, fruits, salad, etc., are quires more in the diet.

Home Free Diet Plans Balanced Diet Plan for Adolescents

Balanced Diet Plan for Adolescents

Adolescent is the teenage age group. They have increased requirement for vital mineral. Hormonal changes impact overall health at this time of point. Eating healthy, regular activity, exercise these are few things which can be acquired at this stage. Later on in life these things help.

Time Meal 7.30 9.30

Menu

Quantity 1 glass 1.5 1 3-4 slices cup

Early Morning Milk Break Fast Paneer paratha with chutney Apple Vegetable sandwich with yogurt cup Sweet corn chat

11.00 Mid morning 1.30 4.30 7.30 9.30 Lunch Snacks Dinner Bed time

Mix veg Pulao with Onion raita + fruit chat 1 cup1 katori 1 cup Milk Foods to Include 1 glass Foods to Avoid All processed foods, carbonated beverages, bakery products, fried food, Junk foods

Fresh fruits, whole grains, cereals, Fresh vegetables, Salads, milk and milk products, Eggs and chicken.

Healthy Diet for Adolescents 12 to 18 Years of Age

GENERAL INFORMATION: What is a healthy diet for adolescents?

Children normally have a growth spurt during their adolescent years (12 to 18 years old). A healthy diet for most adolescents (ad-o-LES-ents) is one that provides enough nutrients for growth. A healthy diet also has the right amount of nutrients to keep an adolescent healthy and keep him from having health problems. A poor diet may lead to health problems such as anemia (ah-NEE-meeuh) (decreased oxygen going to body tissues), eating disorders, or obesity (oBEE-si-tee) (being overweight). A poor diet may cause other health problems later in life such as obesity, heart disease, or diabetes. Regular physical activity can lower your child's risk of having some of these health problems. A healthy diet for adolescents should include different kinds of foods from all the food groups. Meals should have enough protein (such as meat, beans and nuts) to help your child grow. Meals should also have carbohydrates (kahr-bo-HI-drayt) (bread, pasta and cereal), fruits, and vegetables. Meals should also include dairy products such as milk and cheese. The kinds of foods your child eats should be high in vitamins and minerals. Your child's diet should also be low in fat and sugar. Eating foods that are low in fat and sugar can help your child stay at a healthy weight, and decrease his risk of health problems.
What foods should my child avoid eating and drinking? Encourage your child not to eat a lot of fast food and convenience foods. These foods are high in fat and sugar. Some examples of fast foods and convenience foods are hamburgers, french fries, pizza, potato chips, candy and soda. These high fat, high sugar foods may replace healthy foods if your child eats or drinks them too often. For example, adolescents may drink a lot of soda and not drink any milk. Your child may not get enough calcium if he does not drink milk or eat other dairy foods. High fat, high sugar foods may also cause your child to eat too many calories. Eating too many calories may cause your child to become overweight. Plan and pack healthy foods if your child eats meals and snacks away from home. What should my child eat and drink for a healthy diet? Breads, cereal, rice, and pasta: Eat six to eleven servings each day.

One slice of bread, small roll, or 6-inch tortilla. One-half of a cup of cooked cereal, rice, or pasta. One-half of a hamburger bun, English muffin, or bagel. Three to four small crackers. One ounce or about one-half of a cup of ready-to-eat cereal.
Vegetables: Eat three to five servings each day.

One-half of a cup of cooked or chopped, raw vegetables. Three-fourths of a cup of vegetable juice. One cup of leafy green raw vegetables such as lettuce or spinach.

Fruit: Eat two to four servings each day.

One whole fruit such as a medium banana, apple, or orange. One melon wedge, one-fourth of a melon, or one-half of a grapefruit. Three-fourths of a cup of fruit juice. One-half of a cup of berries, or one-fourth of a cup of dried fruit. One-half of a cup of chopped or canned fruit.
Milk, yogurt, and cheese: Eat three servings each day.

One cup of milk. Eight ounces of yogurt. One and one-half ounces of natural cheese. Two ounces of processed cheese.
Meat, poultry, fish, dry beans, eggs, and nuts: Eat two to three servings each day. One serving equals two to three ounces of a protein food such as:

Two to three ounces of cooked lean meat, poultry, or fish. Two teaspoons of peanut butter. One egg (eating two eggs counts as one serving). One cup of cooked dry beans.
What are some other guidelines for a healthy diet?

Your child still learns from your eating habits. Teach your child about a healthy diet by setting a good example. Buy healthy foods for your family. Encourage your child to eat regular meals and snacks even if he is busy. Eat healthy meals together as a family as often as possible. You may also need to help your child plan his meals and snacks by packing a lunch. You could also suggest that he eat at restaurants that have healthy food choices. Praise your child's good food choices whenever you can. Adolescents may want to follow a new fad diet (popular diet) if they see their friends or famous people following these diets. These diets may not have all the nutrients your child needs to grow and stay healthy. Dieting too often may also lead to eating disorders such as anorexia nervosa (an-oh-REK-see-ah) (ner-VOsa) and bulimia (bu-LE-me-ah) nervosa. Anorexia nervosa is refusal (not wanting) to eat. Bulimia nervosa is binge eating followed by throwing up, using laxative medicine, fasting (not eating at all) or heavy exercise. You should talk with your child about the reasons why eating a healthy diet is important. Talk with your caregiver if you are worried about your child's eating habits.

Is physical activity important for my child's health? Physical activity is very important to your child's health. Physical activity can help your child to reach a healthy weight. It can also lower his risk of certain health problems during his adolescent years and later in life. Adolescents should get at least 30 minutes of physical activity five or more days a week. You can help your child be more active by planning physical activities for the whole family. Risks: Adolescents who do not eat a wide variety of foods are at risk of not getting enough nutrients. Many adolescents eat foods that are high in fat and sugar very often. High fat, high sugar foods may cause your child to become overweight or have other health problems. High fat, high sugar foods may also cause your child to not get enough nutrients. Dieting too often may cause adolescents to develop eating disorders such as anorexia nervosa and bulimia nervosa. CARE AGREEMENT: You have the right to help plan your child's care. Discuss treatment options with your child's caregivers to decide what care you want for your child. 2012 Truven Health Analytics Inc. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

Healthy Eating During Adolescence

What is healthy eating?
Eating healthy is an important part of a healthy lifestyle and is something that should be taught at a young age. The following are some general guidelines for helping your adolescent eat healthy. It is important to discuss your adolescent's diet with his or her health care provider before making any dietary changes or placing your adolescent on a diet. Discuss the following healthy eating recommendations with your adolescent to ensure he or she is following a healthy eating plan:

Eat three meals a day, with healthy snacks. Increase fiber in the diet and decrease the use of salt. Drink water. Try to avoid drinks and juices that are high in sugar. Eat balanced meals. When cooking for your adolescent, try to bake or broil instead of fry. Make sure your adolescent watches (and decreases, if necessary) his or her sugar intake. Eat fruit or vegetables for a snack. Decrease the use of butter and heavy gravies. Eat more chicken and fish.

Making healthy food choices

The Choose My Plate icon is a guideline to help you and your adolescent eat a healthy diet. My Plate can help you and your adolescent eat a variety of foods while encouraging the right amount of calories and fat. The USDA and the U.S. Department of Health and Human Services have prepared the following food plate to guide parents in selecting foods for children age 2 and older. The My Plate icon is divided into five food group categories, emphasizing the nutritional intake of the following:

Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal 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. Fruits. Any fruit or 100 percent fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed. Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or lowfat products, as well as those that are high in calcium. Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine choose more fish, nuts, seeds, peas, and beans. Oils are not a food group, yet some, such as nut oils, contain essential nutrients and can be included in the diet. Others, such as animal fats, are solid and should be avoided. Exercise and everyday physical activity should also be included with a healthy dietary plan.

Nutrition and activity tips

Try to control when and where food is eaten by your children by providing regular daily meal times with social interaction and demonstration of healthy eating behaviors. Involve children in the selection and preparation of foods and teach them to make healthy choices by providing opportunities to select foods based on their nutritional value. For children in general who eat a typical American diet, reported dietary intakes of the following are low enough to be of concern by the USDA: calcium, magnesium, potassium, and fiber. Select foods with these nutrients when possible. Most Americans need to reduce the amount of calories they consume. When it comes to weight control, calories do count. Controlling portion sizes and eating nonprocessed foods helps limit calorie intake and increase nutrients. Parents are encouraged to provide recommended serving sizes for children.

Parents are encouraged to limit childrens video, television watching, and computer use to less than two hours daily and replace the sedentary activities with activities that require more movement. Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for maintenance of good health and fitness and for healthy weight during growth. To prevent dehydration, encourage children to drink fluid regularly during physical activity and drink several glasses of water or other fluid after the physical activity is completed. To find more information about the Dietary Guidelines for Americans 2010 and to determine the appropriate dietary recommendations for your childs age, sex, and physical activity level, visit the Online Resources page for the links to the ChooseMyPlate.gov and 2010 Dietary Guidelines sites. Please note that the My Plate plan is designed for people older than age 2 who do not have chronic health conditions. Always consult your adolescent's health care provider regarding his or her healthy diet and exercise requirements.

Healthy eating during adolescence

Healthy eating during adolescence is important as important body changes during this time affect an individual's nutritional and dietary needs. Adolescents are becoming more independent and making many food decisions on their own. Many adolescents experience a growth spurt and an increase in appetite and need healthy foods to meet their growth needs. Adolescents tend to eat more meals away from home than younger children. They are also heavily influenced by their peers. Meal convenience is important to many adolescents and they may be eating too much of the wrong types of food (for instance, soft drinks, fast-food, processed foods). Further, a common concern of many adolescents is dieting. Girls may feel pressure from peers to be thin and to limit what they eat. Both boys and girls may diet to "make weight" for a particular sporting or social event. The following are some helpful considerations as you prepare meals for your adolescent:

Arrange for teens to find out about nutrition for themselves by providing teen-oriented magazines or books with food articles and by encouraging them and supporting their interest in health, cooking, or nutrition. Take their suggestions, when possible, regarding foods to prepare at home. Experiment with foods outside your own culture. Have several nutritious snack foods readily available. Oftentimes, teenagers will eat whatever is convenient. If there are foods that you do not want your teens to eat, avoid bringing them into the home. Click here to view the Online Resources of Adolescent Medicine.

Adolescence is the transition period between childhood and adulthood, a time of life that begins at puberty . For girls, puberty typically occurs between ages 12 and 13, while for boys it occurs between ages 14 and 15. It is one of the fastest growth periods of

a person's life. During this time, physical changes affect the body's nutritional needs, while changes in one's lifestyle may affect eating habits and food choices. Nutritional health during adolescence is important for supporting the growing body and for preventing future health problems.

Increased Nutritional Needs

The physical changes of adolescence have a direct influence on a person's nutritional needs. Teenagers need additional calories ,protein , calcium , and iron . Calories. Adolescents need additional calories to provide energy for growth and activity. Boys ages 11 to 18 need between 2,500 and 2,800 calories each day. Adolescent girls need approximately 2,200 calories each day. This is a significant increase from childhood requirements. To meet these calorie needs, teens should choose a variety of healthful foods, such as lean protein sources, low-fat dairy products, whole grains, fruits, and vegetables. Protein. Protein is important for growth and maintenance of muscle. Adolescents need between 45 and 60 grams of protein each day. Most teens easily meet this requirement with their intake of beef, pork, chicken, eggs, and dairy products. Protein is also available from certain vegetable sources, including tofu and other soy foods, beans, and nuts. Calcium. Adequate calcium intake is essential for development of strong and dense bones during the adolescent growth spurt. Inadequate calcium intake during adolescence and young adulthood puts individuals at risk for developing osteoporosis later in life. In order to get the required 1,200 milligrams of calcium, teens are encouraged to consume three to four servings of calcium-rich foods each day. Good sources include milk, yogurt, cheese, calcium-fortified juices, and calcium-fortified cereals.

Iron. As adolescents gain muscle mass, more iron is needed to help their new muscle cells obtain oxygen for energy. A deficiency of iron causes anemia , which leads to fatigue , confusion, and weakness. Adolescent boys need 12 milligrams of iron each day, while girls need 15 milligrams. Good sources of iron include beef, chicken, pork, legumes (including beans and peanuts), enriched or whole grains, and leafy green vegetables such as spinach, collards, and kale.

Eating and Snacking Patterns

Adolescents tend to eat differently than they did as children. With after-school activities and active social lives, teens are not always able to sit down for three meals a day. Busy schedules may lead to meal skipping, snacking throughout the day, and more eating away from home. Many teens skip breakfast, for example, but this meal is particularly important for getting enough energy to make it through the day, and it may even lead to better academic performance. When teens skip meals, they are more likely to grab fast food from a restaurant, vending machine, or convenience store. These foods are high in fat and sugar and tend to provide little nutritional value. In addition, eating too many fast foods can lead to weight gain and, in some cases, diabetes and heart disease .

Dietary decisions made in adolescence may have lasting health effects. For example, in the United States, more than 85 percent of teen girls and about 65 percent of teen boys do not

include enough calcium in their diets. Such deficiency increases their chances of developing osteoporosis as adults. [AP/Wide World Photos. Reproduced by permission.]

Eating meals and snacking away from home puts the responsibility for good food choices right in adolescents' hands. Snacks should be low in both fat and added sugar. Some healthful snack ideas include fresh fruit, sliced vegetables with low-fat dip, low-fat yogurt, low-fat string cheese, peanut butter and crackers, baked chips, granola bars, and graham crackers. Juices, fruit drinks, and sodas are usually very high in calories from natural or added sugar, so they should be consumed in moderation. The Food Guide Pyramid is an appropriate guide for adolescents' food choices, even when snacking.

Potential Nutrition-Related Problems

Adolescents are at risk for obesity , obesity-related chronic diseases, and eating disorders. Obesity, Diabetes, and Heart Disease. All over the world, adolescent obesity is on the rise. This has led to an increase in obesity-related diseases like diabetes and heart disease. Experts believe this rise in obesity is due to lack of physical activity and an increase in the amount of fast food and "junk food" available to adolescents. Staying active and eating foods that are low in fat and sugar promote a healthy weight for teens. Eating Disorders. Adolescents tend to be very conscious of appearances and may feel pressure to be thin or to look a certain way. Fear of gaining weight may lead to overly restrictive eating habits. Some teens resort to self-induced vomiting or laxative use to control their weight. Both boys and girls are affected by eating disorders. Teens who suspect they have a problem with body image or eating habits should talk to a trusted adult.

High-Risk Groups
Certain groups of adolescents may be at risk for nutritional inadequacies. Pregnant Teens. When a teenager becomes pregnant, she needs enough nutrients to support both her baby and her own continued growth and physical development. If her nutritional needs are not met, her baby may be born with low birth weight or other health problems. For the best outcome, pregnant teens need to seek prenatal care and nutrition advice early in their pregnancy. Athletes. Adolescents involved in athletics may feel pressure to be at a particular weight or to perform at a certain level. Some young athletes may be tempted to adopt unhealthful behaviors such as crash dieting, taking supplements to improve performance, or eating unhealthful foods to fulfill their hearty appetites. A balanced nutritional outlook is important for good health and athletic performance. Vegetarians. A vegetarian diet can be a very healthy option. However, adolescents who follow a vegetarian diet, whether for religious or personal reasons, need to carefully plan their intake to get the protein and minerals they need. Strict vegetarians (those who do not eat eggs or dairy products), also known as vegans , may need nutritional supplements to meet their needs for calcium, vitamin B 12 , and iron.

Conclusion
Adolescence is a time of growing up both physically and socially. During these years, the nutrition choices people make will affect not only their current health, but their future health as well.

Types of Physical Activity

There are three basic components of physical activity. Each area helps your body in different ways. So mix your week up with activities from each category. Not only will it make your workouts more interesting, it will help work different muscles, too.

Aerobic Activity
Any activity that raises your heart rate to an elevated, but safe level and keeps it there for a period for time can be considered an aerobic activity. Also known as cardiovascular or endurance activity, it is one of the best things you can do to improve your health.
Benefits

Helps strengthen your heart and lungs and makes them more efficient Improves levels of good cholesterol Lowers blood pressure Burns calories and keeps weight down Increases brain function Improves mood

Examples: walking, biking, hiking, jogging, dancing, vacuuming and sweeping

What To Do

Start with a warm-up: The first few minutes should be relatively easy to give your body a chance to get used to the new activity. Listen to your body: Keep your pace comfortable. Allow for a 510 minute cool-down at the end. Push yourself: Start to boost intensity by increasing speed, distance or difficulty. Helpful Tips

Break it up: Fit in activity throughout your day. Seize your opportunities: Take the stairs instead of the escalator, park farther away from your destinations or get off the bus a stop or two earlier. Small adjustments to your day are the easiest way to get physically active.

Keep it fun: Choose activities you like and look for ways to spice them up. Invite a friend for a walk or listen to music while you exercise. The more you enjoy your routine, the more likely you are to stick with it.

Strength Training
This involves working your muscles against weight or resistance to increase strength. Starting around age 30, muscles strength begins to decrease. Strengthening exercises are important for everyone, especially older adults, to help prevent muscle loss and build new muscle and bone density.
Benefits

Builds muscle mass, which increases metabolism so you burn more calories and maintain a healthy weight. Reduces pain and stiffness associated with arthritis. Improves glycemic control for people with diabetes. Builds bone density to stave off osteoporosis. Increases good cholesterol and decreases bad cholesterol, thus reducing the risk of heart disease. Strengthens core muscles to alleviate back pain.

Examples: using free weights, weight machines, resistance bands or your own body weight
What To Do

Start with a warm-up: Warm-up your muscles before you begin to strength train. A 5-10 minute brisk walk or brief calisthenics should begin your routine. Listen to your body: Incorporate 58 exercisesone for each major muscle group (chest, back, legs, arms, shoulders and abdominals). Work your muscles on alternate days so that they have time to recover and grow. Pay attention to how each exercise feels: Strength training should challenge your muscles, but never be painful. Push yourself: Complete 1215 repetitions with ease, and then increase intensity. You will get the most benefit from a moderate to vigorous routine. You should strength train 23 times each week. Helpful Tips

Learn the technique: To avoid injury, become familiar with the proper technique for each exercise.

Make it challenging: Find the intensity of an exercise by counting the number of repetitions you can complete. Doing 812 repetitions is considered moderate to vigorous. If you cant complete at least 8, the weight is too heavy; if you can do more than 12, the weight is too light. Keep a log to track the amount of weight and repetitions. Schedule it in: Treat your strength training like an appointment. You will be more likely to keep up with your program if you see it on your planner.

Stretching
Stretching becomes especially more important as you get older. A regular stretching program that works your joints through their full range of motion can help you maintain flexibility and independence.