The guy is 13 year old. Want balanced diet

Farhan

1 year ago

The guy is 13 year old. Want balanced diet

Fibre Intake Nutrition Digestive issues Food Lifestyle Kids Physical activity Intolerances Others

Happy Tummy Expert

1 year ago

Dear Farhan, 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.

Reference ideal body weight and height for 13-year-old male can be considered as 37.3-49.3kg and 148.7-165.3 cm 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.

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.
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.