The diet for puberty is both tall and healthy

When your baby enters puberty, around 10 years old for girls and 12 years old in boys, they'll often have cravings and become hungry quickly when exercising. Let's join aFamilyToday Health to learn about this puberty diet!

What nutrients do puberty children need to develop healthy?

Calories are a unit of measurement that represents the energy supply of a food. Puberty is when a child needs the most energy compared to other stages of life. On average, girls need 2,200 calories per day during puberty and boys need 2,800 calories.

The main sources of energy for the body are proteins, sugars and fats. Each gram of protein and carbohydrates typically provides 4 calories and each gram of fat provides about 9 calories.

Here are the nutrients that puberty needs:

The protein

Protein is an essential nutrient for puberty development. Protein is found in meats such as beef, pork, chicken, eggs, fish and cheese.

Carbohydrates

Foods rich in carbohydrates and sugars are a rich source of carbohydrates in your teen's daily diet. The body uses the simple sugar, glucose, as the main source of energy. Complex roads provide more sustainable energy. Carbohydrates not only provide complex sugars, but also are a source of fiber and complex nutrition, helping children to eat full but contain less fat.

Most nutrition experts recommend that carbohydrate consumption in puberty should be 50-60% of total calories. In addition, the sweetness of simple sugar makes children more excited but provides less energy. But in addition to being sweet and providing a little energy, simple sugars don't help any more, so you should minimize the amount of simple sugars in your child's meals.

Fat

You should not include more than 30% fat in total calories daily. Fat provides energy and supports the body to absorb oil-soluble vitamins such as A, D, E, K.

Puberty Nutrition: What should you encourage your child to eat?

♦ Carbohydrates + vegetables: The foods that energize the brain and muscles during puberty are bread, rice and cereals. In addition, fruits and vegetables are rich in vitamins and minerals that help to rebuild the immune system and help children prevent disease. They also play an important role, helping babies have healthy skin and bright eyes.

♦ Puberty Nutrition - Iron: Foods such as meat, chicken, fish, eggs, nuts and green beans, lentils are good sources of iron and protein. Iron is needed for blood formation and oxygen carrying around the child's body. From puberty, your daughter begins to menstruate each month, leading to iron deficiency. If your child does not get enough iron, they can develop anemia . This condition causes fatigue, headache, and lack of energy during puberty.

♦ Protein is required for healthy muscle and bone development. If your baby's body does not get the required amount of protein during puberty, he may be slow to gain height and gain weight. You can provide protein for children through dishes from meat, chicken, fish, eggs at least 2 times a day. Fish is an important source of nutrients for the brain, eyes and good for your child's skin. So, every week you should feed your baby 2 to 3 meals with fish.

♦ If your family is vegetarian, you should include foods like beans and nuts as alternative sources of protein for meat, fish, and eggs. Foods made from milk such as milk, cheese, and yogurt not only help develop bones and teeth, but also help the child's heart, muscles and nerves work effectively.

♦ Fat and fat are the cause of your child's weight gain, so you should reduce the amount of oil in your family's daily meals. In addition, you should also cut down on foods such as chocolates, chips, cakes and fried foods because they provide very little energy for the child but also increase weight.

♦ Drink enough fluids: It is important that you make sure your child is hydrated. Water is an indispensable ingredient in the daily diet of puberty. Drinking water is the best way to help dispel the feeling of fatigue and thirst. In addition, water also helps prevent constipation .

♦ Acne: An issue that many young people are concerned about when entering puberty is acne. There aren't any foods that cause acne, but what your child eats affects the development of acne. In some puberty, foods like chocolate or fried foods can affect your child's skin. As a general rule, children should eat less processed foods and eat healthily to prevent acne .

♦ Do not skip breakfast: Another important note that parents should pay attention to to help their children develop well is breakfast . Breakfast is the most important meal of the day. Breakfast helps your child focus on intelligence and memory at school, provides energy for your child to do well in school and have fun. Regular breakfast also helps children gain weight steadily and healthier than children who skip breakfast.

7 nutritional tips for puberty

1. Smart food choices

Whole grains provide fiber that can keep kids feeling full and provide important nutrients. Make sure half of the cereal your baby eats is whole grain. Eat whole grain breads, pastas, and brown rice instead of white bread, rice, or other refined grains. Also, eat fruits and vegetables when your baby needs to “fill up”.

2. Always carry filtered water

Water is a much better option than other drinks. Keep a bottle of water in a backpack and place it on a table to quench your thirst. Give up soda, juice, energy drinks and sports. They are sugary drinks and have very little nutrients.

3. Make a list of favorite foods

Children do not like to eat fruit? You don't have to force your child to eat things that you think are healthy, but that your child doesn't like. Take a look in the foods you like, which are healthy, you choose. Keep these items in the refrigerator or in your child's bag for your baby to use when hungry.

4. Skipping foods that can cause unwanted weight gain for children

Cut back on calories by limiting fatty meats like ribs, bacon, and hot dogs. Some foods should only be eaten on special occasions such as pizza, cakes, cookies, candies and ice cream. Check the calorie content of sugary drinks by reading the nutrition on the label. Many types of soda water contain a lot of sugar.

5. Find out how much food your child needs

Teenage boys eat more than adults, girls and children. You should know how much food your child needs based on their age, height, weight and activity level. This will help you keep track of your progress towards the body that you desire.

6. Check the nutrition on the label

To grow, children need vitamins and minerals. Calcium and vitamin D are especially important for bone development. Dairy foods provide minerals that are essential for bone growth.

7. Strengthen muscles

Participate in muscle-strengthening activities and aerobic exercise. Be active at least every 10 minutes to keep track of your progress. However, children need at least 60 minutes of physical activity each day.

Hope that the nutritional information for puberty above will help you in providing the correct source of nutrition for your child to have the desired shape.