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Happy Tummy Expert

1 year ago

Dear Sowmiya, 

Thank you for the question 

Food is an essential component of living healthy. Our body requires right proportion of micronutrients and macronutrients for growth and development. A healthy diet is very important for our energy, wellbeing, immunity, etc. One of the key aspects of living a happy healthy life amongst many others is to consume diversified balanced diet consumed in right proportions and in a mindful manner, regularly engage in physical activity and follow a good sleep regimen.

Adolescence or teen age is acritical period of our lives in which our body undergoes rapid changes, growth and development. It is very essential to consume a healthy balanced diet with adequate amount of protein and other nutrients such as calcium, iron, vitamin D etc., which will help support growth, development, pubertal changes and strong bones.

Physical growth and development of an individual involves various factors like Genetics, Gender, Nutrition & Physical activity. Consuming well balanced diet with all food groups in appropriate amounts will help you reach all your daily nutrient requirements and maintain a healthy development.

Some of the essential nutrients such as protein, calcium, magnesium, vitamin D etc, contribute to the development and maintenance of strong, healthy bones. Some of the good sources of these nutrients include milk & milk products, egg, dark green leafy vegetables, legumes.

Recommended daily allowance for calcium is 1050mg and for Vitamin D is 600IU (15mcg) per day for 18 year old girl

Reference ideal body weight and height for 18-year-old female can be considered as 53.8kg and 161.1cm height.

Consuming 3 major meals (breakfast, lunch, dinner) alomg with healthy snack in between in between is important to maintain energy and meet your daily nutritional requirements.

To maintain ideal weight, it is important to consume regular meals and engage in daily physical activity, practice portion guidance and maintain good sleep regimen.

Here are a few general Dietary guidelines to be considered for adolescent nutrition.

·       Adolescence represents a period of active life, hence no meal of the day should be missed to sustain energy and growth spurts

·       Having a Healthy Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.

·       Begin your day with a well-balanced breakfast as it is an important meal of the day.

·       Consume minimum 4 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.

·       An adolescent girl should take enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.

•       Food should be colourful and attractive.

•       Avoid empty calories from foods such as carbonated beverages.

•       Iron rich foods should be included in the diet to prevent iron deficiency anaemia. Some of the sources of iron include red meat, green leafy vegetables, eggs, etc

•       Calories and protein rich foods should be taken to support the growth spurt. Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc.

•       Include fruits and vegetables to meet the vitamin, minerals and fiber requirement.

•       Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.

•       Limit intake of deep-fried foods.

•       Minimum of 6-8 glasses of water should be consumed to keep yourself hydrated.

•       Have your last meal at least 2-3 hours before Bed time.

•       It is necessary to engage in physical activity particularly outdoor games. Physical activity regulates appetite. Engage in at least 60 minutes of moderate physical activity throughout the week.

•       Try to follow a good sleep regimen in terms of both quantity and quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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