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Happy Tummy Expert

1 year ago

Dear    Rashmi sharma, Thank you for the question

Adolescence or teen age is a critical 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.

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.

Reference ideal body weight and height for 18-year-old female can be considered as 48.1-59.5kg and 155.3-166.9cm height.

For general well-being consume a  balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.

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.
• Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
• Include energy dense foods, keeping in mind the daily needs. Some of the energy dense foods include Whole wheat, Multigrain, millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Consume minimum 5 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.
• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• 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.

The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition.

In any weight management programme, it is very essential to consume a healthy diversified balanced diet with few dietary modifications and regular physical activity. For weight gain it is essential to focus on your daily balanced diet with high calorie, high protein, and regular meals. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

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