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Sir mere growth nhi ho rhi or nhi mere sarir me kuch. Lag rha hai to ap bta de ki me kya khau jis se mere body me teji se lage

Ritik

1 year ago

Sir mere growth nhi ho rhi or nhi mere sarir me kuch. Lag rha hai to ap bta de ki me kya khau jis se mere body me teji se lage

Lifestyle
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Happy Tummy Expert

1 year ago

Dear Ritik, 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.

Reference ideal body weight and height for 18-year-old male can be considered as 52.7-64.1kg and 164.8-177.8 cm.

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 male.

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.
  • 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 or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

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