The correct daily diet for a teenager. Proper nutrition for teenagers, how to create a menu for the week

General rules

In the modern world, many parents have to face the problem of how to lose weight for a 13-year-old girl or boy, because at this tender special age you want not to offend the child, but on the contrary, to support and help.
The most important thing in losing weight for teenagers is not to harm the body, to do everything correctly and rationally. The first thing you need to pay attention to is healthy food, it is important to convey to young people how much such products are needed, how much benefit they bring, give energy and psychological balance, while a lack of vitamins , microelements, a large number of synthetic additives and sugar make a person easily tired and learning-impaired , irritable, and sometimes aggressive , and even suicidal .

The basic principles of successful and quick weight loss for a teenager for a long time are:

• conveying to the child the importance of eating a balanced diet, explaining the problem and mechanism of obesity , hormonal system disorders, immunity , posture , if you doubt your abilities, then contact a specialist - nutritionist and psychologist to correct eating behavior;
• understanding that you need to be slim, healthy and beautiful, and not just give up junk food for a while to please your mother;
• a systematic approach - it’s good if it’s a well-thought-out strategy combined with physical activity and self-discipline;
• maintaining water balance - at least one glass of clean water before each meal;
• control over portion sizes (no more than 250 g) and adherence to the regime - eating 4-5 times a day at a certain time, the last of which is no later than 4 hours before bedtime.

Nutrition for teenagers

If parents try to carefully monitor the diet and diet of children of preschool and primary school age, then the issue of nutrition for adolescents, in most cases, falls on them themselves. There are a number of problems related to the topic of nutrition for middle and high school students, and in order to find solutions, these problems need to be identified:

1. Lack of regime.
   A large number of adolescents eat infrequently, two or even once a day. Given that the food they eat does not provide the required amount of nutrients, these adolescents receive virtually no elements necessary for healthy development. Many schoolchildren stop eating breakfast, depriving their bodies of the main meal of the day. Having been hungry all day, teenagers come home and have a heavy dinner, usually late, shortly before bed, thus disrupting the processes of proper digestion of food.
2. Unbalanced diet.
   Often, the food that teenagers eat every day becomes more and more monotonous. For example, one side dish predominates (potatoes or pasta), soup is excluded, bread consumption increases (sandwiches), etc. Of course, most teenagers eat very little vegetables and fruits, and this problem must be eradicated. The consumption of dairy products, fish, and meat is also reduced. It has been proven that insufficient, infrequent intake of these products has a negative impact on the health of adolescents: first of all, this is retardation in growth and physical development due to excess weight or its deficiency, diseases of the gastrointestinal tract, etc. In addition, a lack of vitamins and microelements, found, for example, in fruits and vegetables, has a bad effect on mental performance.
3. Lack of hot food.
   A child needs hot meals at any age! Unfortunately, modern schoolchildren refuse full lunches in the cafeteria in favor of food from a buffet or vending machine. Such snacks cannot be called healthy: simple carbohydrates contained in sweet flour and confectionery products are quickly absorbed and soon the child becomes hungry again and buys a supplement. This gradually leads to overweight, obesity, problems with internal organs and appearance.

Thus, adolescents whose nutrition is not controlled can cause enormous harm to their own health and development. Therefore, parents will have to make efforts and time to make the child’s diet healthy and correct, and meals strictly according to the schedule.

From the age of 12, adolescents begin to enter adolescence; the body requires a lot of energy, because the activity of all metabolic processes increases significantly. All nutrients necessary for growth and development come from food, and if any element is not supplied enough, it can lead to serious functional impairment.

What foods should teenagers eat:

1. Protein-rich foods. For example, meat, fish, milk, cheese, cereals, legumes, eggs.
2. Foods rich in fats, such as vegetable oil and butter.
3. Foods rich in carbohydrates. Vegetables, fruits, berries, herbs.

When combining foods, it is important to maintain balance: the ratio of proteins, fats and carbohydrates should be 1:1:4. The number of calories should match the amount of energy expended.

High school student's diet. Important aspects:

• Teenagers should eat 4-5 times a day.
  At the same time, in the first half of the day you need to choose foods rich in animal protein, and for dinner – lighter plant-based dishes. As a snack, you need to choose a fruit or fermented milk product. You need to have dinner no later than 2 hours before bedtime.
• A hot breakfast is a must.
  Parents, this is very important! Breakfast is a family meal; it should be regular and healthy: not sausages, but milk porridge or an omelet. Show by example that a hot breakfast is a great start to the day for the whole family.
• A hot lunch is a must.
  It is very important that the teenager receives a comprehensive hot lunch during the day: either at school or at home, after school. If at school the menu is already compiled on the basis of norms and requirements, then at home teenagers should expect vegetable salad, soup and main course. The menu should be varied, for example, the same product can be prepared in different ways: boiled, baked, stewed.
• No harmful products.
  A teenager's diet should limit the consumption of unhealthy foods: fast food, smoked foods, pickles, processed foods, sweets, chips, sweet carbonated water. All these products contain not only a huge amount of salt and sugar, exceeding several times the daily norm, but also many harmful additives: flavorings, etc. Excessive consumption of such food leads to very serious consequences for health (risk of obesity, diabetes, osteoporosis , cardiovascular diseases, etc.), and for appearance (the condition of the skin, teeth, hair worsens).

Improper nutrition can lead to serious changes in the health of adolescents. And many aspects of organizing a balanced diet rest with the parents: choosing healthy foods (including a sufficient amount of fruits and vegetables), organizing a home diet, talking with the child about how certain foods affect health and appearance. Adolescence is already quite difficult, and it is important that during this period the maturing body receives all the necessary nutrients.

Varieties

Special diet for a 14-year-old teenager

It is impossible to limit an intensively growing organism in calories and especially in “materials” for the structure of the musculoskeletal system, the restructuring of the hormonal system, because the violations may subsequently be irreversible. You must include dairy products and animal protein in your diet. At this age - 14-15 years old, vegetarian weight loss programs are extremely contraindicated.

The fat requirement for a teenager is no more than 2 tablespoons of high-quality olive, flaxseed, sesame and other unrefined oil, which should be added to fresh vegetable salads. The remaining fatty acids should come from dairy products and freshly prepared seafood.

Diet for a 14 year old girl

It is not fundamentally different from that for boys, but the calorie intake should be at least 500 calories less, that is, if for a boy it is approximately 3000 calories, then for a girl it is no more than 2500 calories. At the same time, you need to include less fatty foods in the menu, season salads, for example, with low-fat Greek yogurt, make snacks from nuts and seeds, fruit sorbets, and not from sweets. Dinners can be lighter, and in general the menu is richer in greens, low-calorie fresh vegetables, berries and fruits.

But at the same time, it is still important that a balance is maintained, seafood is present weekly and empty calories (white bread, chips, candies) are excluded.

For overeating and obesity

Even though teenagers usually lead active lives, some of them are overweight. If the problem has gone far and your body weight is high, you will have to resort to a diet. It should not be taken from the Internet or compiled independently. Diet plans designed for adults are also not suitable. The issue of the menu for 17-year-olds who want to is dealt with by pediatric therapists, endocrinologists and nutritionists. They develop a dietary set of products for every day.

The main rules are:

1. Reducing calories - the daily intake is cut by 20-25%. 17-year-old girls should eat 2000-2500 kilocalories of food per day, and boys - 2500-2700 kilocalories. This will allow the body to receive all the necessary elements and substances for development and growth, while consuming energy and starting the process.
2. The minimum number of meals is four per day. Ideally, the entire daily calorie intake is divided into five to six meals, the last of which occurs a few hours before bedtime.
3. You should not skip your morning meal; it is at breakfast that the largest amount of carbohydrates and proteins are eaten, thanks to which the body has enough energy for the whole day. Adding a small amount of sweets will give the brain sugar, which makes it work better and allows you to study well.
4. During lunch, a 17-year-old must eat hot dishes: vegetable stew, pasta, soup. Without liquid food, the digestive tract will not be able to function normally. After lunch, teenagers should consist of light dishes with low calorie content.
5. Fatty and fried foods should be removed from the menu until the final date. Salty foods should also not be consumed during this period, as they provoke water stagnation. Dishes are prepared by stewing, baking and boiling.

These rules will help you lose weight and maintain the health of your growing body. They are suitable regardless of whether it is a girl or a boy.

Authorized Products

The diet for teenagers 14 years old should consist of:

• breakfast - carbohydrate foods and sour milk (porridge, toast with ham, boiled eggs, avocado, cheeses);
• lunch - protein foods (lean boiled meat, steamed cutlets), fresh salads, legumes and liquid dishes;
• dinner - low-calorie dishes (greens, seafood, occasionally pasta);
• and healthy snacks (nuts, seeds or protein bars for boys, low-fat fermented milk products, fruit salads, natural sweets for girls);
• from drinks - freshly squeezed juices, herbal and various natural teas with flower honey should appear on the table more often.

Table of permitted products

Fully or partially limited products

A varied teenage menu should exclude:

• fried, spicy and too salty foods;
• canned foods - sauces, stewed meat and canned fish;
• fat meat;
• fast carbohydrates - bread, pasta, pastry, polished cereals;
• unhealthy snacks - chips, crackers, sparkling water, candy bars, candy.

Table of prohibited products

Menu (Meal Schedule)

Sample diet menu for teenagers 14 years old for a week

Mon

W

Wed

Thu

Fri

Sat

Sun

Sample proper nutrition menu for a teenager

Ideally, the ratio of meals for a teenage body should be as follows: breakfast - 25%, lunch - 35-40%, afternoon snack - 15% and dinner - 20-25% of the total daily amount of food.

The first meal should provide the teenager with energy for the whole day, so breakfast is a must. Breakfast options: sandwich with butter and cheese; cocoa, tea; yogurt; scrambled eggs or omelet; porridge with milk; casseroles.

The second meal must contain liquid food. Teenage boys need a set lunch with first and second courses. Lunch options: chicken broth, borscht, rassolnik; meat or fish with a side dish of vegetables or cereals. You can supplement this meal with fruit.

Afternoon snack options. kefir and other dairy products; fruits; crackers or bread. This meal is also important because it prevents you from overeating at dinner.

The last meal should be as light as possible, since in the second half of the day the body's metabolic processes slow down. Dinner options: casserole; light porridge with berries; omelette. Before going to bed, it is recommended to drink a glass of milk with honey.

As you can see, there is nothing difficult in organizing proper nutrition for a teenager. In addition, this diet is suitable for an adult body. Eat right and be healthy!

It has long been known that proper nutrition affects people's lives. Nutrition determines how often a person gets sick, how long his life is, as well as his development and even mental abilities. Therefore, proper nutrition of a teenager plays a huge role in the formation of a maturing body.

Scientists distinguish three stages of adolescent development. The first stage occurs between the ages of ten and thirteen. During this period, all the strength of the teenager’s body is spent on active growth. That is why during this period a teenager needs an increased amount of calcium, since its deficiency can provoke diseases of the musculoskeletal system, such as scoliosis and osteochondrosis. To avoid these problems, it is necessary to include a large amount of dairy products in your diet:

• cottage cheese,
• milk,
• kefir,
• yoghurts

Also, teenagers need a sufficient amount of animal protein, which is found in meat, since it is this that serves as the building material for the muscular system.

Advantages and disadvantages

Proper diet for a teenager

Proper nutrition for teenagers is complete and sufficiently high in calories. Growth requires a lot of energy, especially for those children and adolescents who do not like to sit in one place. If a child plays sports, runs and jumps a lot, then the caloric content of the diet needs to be increased.

A child 5-7 years old should consume about 2000 kilocalories a day, a teenager 11-13 years old - 2500-2800 kilocalories, 14-17 years old - 2700-3000. This is an approximate calculation recommended by the Ministry of Health. The daily amount of calories must be reduced if the child moves little, and increased if he is active and plays sports every day.

The correct diet for a teenager is four meals a day. Breakfast should contain 25 percent of the calorie content of the daily menu. Lunch - 35-40. Dinner - 25. The rest goes for afternoon tea. Snacks are allowed between meals. But it shouldn't be sweets and chips. Vegetables and fruits contain many nutrients and few calories.

Reviews and results

Marina, 32 years old: “... It was not easy to persuade my daughter to go on a diet, but the delicious menu and variety made her fall in love with healthy food. The result is still small - minus 1.5 kg in 3 weeks, but I’m glad that a start has been made.”

Julianna, 37 years old: “... At first I was very worried whether the diet would harm my son’s health. During his teenage years, he began to gain a lot and when the weight reached a critical 80 kg, I saw the need to act. The struggle for chips and cola was long and hard, but vegetables, meat and eggs still did not disappear, and my chick noticed that he was getting full and he simply did not have the strength to consume tons of chips, plus I added busyness - football, and he also wanted It’s cool to kick a ball and not sit on a bench. Don’t give up, I hope my example will help you, I lost 10 kg in almost six months, and I’m very proud of it.”

Angelina, 15 years old: “... Although I had friends who supported me and said that it was great that you were such a juicy girl, I didn’t like being 156 cm tall and weighing 65 kg. I was lucky that my mother supported me and we went on a diet together - she was on Dukan , I was on a diet for teenagers for 14 years. I saw the result after 5 days, I felt light and active, and in 3 weeks I lost the hated 6 kg. I didn’t feel hungry, I liked the food and it was interesting to cook.”

Proper daily nutrition for a teenager

A proper diet for a teenager contains simple foods rich in beneficial microelements. These are quail and chicken eggs, beef liver, various bran, vegetables and fruits. Proper daily nutrition for a teenager (sample menu) should be as follows:

Breakfast: steamed wheat or rice bran mixed with dried fruits, honey, nuts. You can cook porridge for breakfast. But muesli and ready-made wheat flakes contain the daily allowance of sugar, which is too much for breakfast. It's better not to eat them.

Lunch: for the first course - low-fat soup (bean broth, chicken broth, fish soup), for the second - beef liver with vegetables, kefir, a glass of milk or fermented baked milk.

Afternoon snack: fruits, nuts, kefir, cottage cheese.

Dinner: baked fish with vegetable salad, apple.

Nuts and bran are quite high in calories and provide energy for the whole day. And fruits, fish, vegetables, meat and dairy products supply all the necessary elements to a teenager’s body. Proper nutrition for teenagers helps to avoid growing pains and discomfort associated with the accelerated increase in bone length.

Diet price

A diet for teenagers 14 years old for a week is quite expensive; purchasing food for one child will cost at least 3-3.5 thousand rubles, because you need to purchase:

• a set of different cereals for different days - oatmeal, buckwheat, rolled oats, brown rice, muesli, plus once you can pamper your child with pasta made from durum wheat;
• 1.5 kg of assorted fruits - bananas, apples, pears, persimmons, melons, mangoes, pomegranates, etc., but still, if the child is not allergic to citrus fruits, then it is better to focus on oranges, tangerines, grapefruits;
• 1-1.5 liters of fermented milk drinks - kefir, buttermilk, milk, low-fat fermented baked milk;
• a variety of vegetables - beans, asparagus, peppers, pumpkin, broccoli, cabbage, tomatoes, cucumbers, spinach, a lot of leafy and spicy fresh herbs;
• up to 200 g of your favorite berries;
• 200 g of seafood and a couple of sea fish (sea bass, dorado, mullet, etc.);
• 400 g cottage cheese;
• half a loaf of rye bread for toast;
• protein bars, nut bars for snacks, fresh dried nuts (cashews, walnuts, almonds, etc.);
• natural marmalade, cocoa and other sweets to please your teenager on the weekend.