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Happy Tummy Expert

3 months ago

Dear Lawanya, Thank you for the question.

Adolescence witnesses speedy physical and emotional development. These changes also demand for specific nutrient requirements. It is very important to consume a well-balanced diversified diet and engage in regular physical activity to support growth, pubertal changes, bone developments and increased haemoglobin production.

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.

Recommended daily allowance for calcium is 1000mg and for Vitamin D is 600IU (15mcg) per day for Female.

Reference ideal body weight and height for 19-year-old female can be considered as 48.1-59.5kg and 155.3-166.9cm height.

You can begin by consuming a balanced diet 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.

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 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.

• Consume small frequent meals, with healthy snacking options.

• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  

• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.

• 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. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated

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

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

Regular physical activity or exercise is necessary and beneficial for overall health as it not only helps in burning calories but also helps in improving muscular and cardiorespiratory fitness, maintain ideal body weight, prevent, and manage lifestyle disorders as well as improve digestive health. 

Engage in at least 60 minutes of moderate physical activity throughout the week.

For specific exercise regimen to cater to specific fitness needs please contact a fitness expert.

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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