Grow up and keep your diet under control- The New Indian Express

Express News Service

BENGALURU: Adolescence (13 to 18 years) is a period of significant physical growth and development that includes changes in body composition, metabolic and hormonal fluctuations, maturation of organ systems and establishment of nutrient stores, which can affect health future.

In terms of nutrition, it is also an important time to establish an ongoing relationship with food, which is particularly important in the connection between diet, exercise and body image. Time management challenges (e.g., school, training, work, and social commitments) and periods of fluctuating emotions are also characteristics of this period. Additionally, an adolescent’s peers become increasingly powerful moderators of all behaviors, including eating.

With changes in diets and physical activity levels, overweight and obesity are also emerging problems, particularly among urban residents and wealthier households. Consumption of processed foods high in fat and sugar is increasing and adolescents and adults are becoming increasingly sedentary. Overweight and obesity in adolescent girls is associated with obesity in adult women, increasing the risk of diabetes, hypertension, and childhood obesity.

Nutritional strategies

Grains: Foods made from wheat, rice, oats, cornmeal, barley, or other grains are grain products. Examples include whole wheat, brown rice, and oats.
Vegetables: Vary your vegetables. Choose a variety of vegetables, including dark green ones,
red and orange vegetables, legumes (peas and beans), and starchy vegetables.
Fruits: Any fruit. They can be fresh, whole, or chopped.
Dairy: Dairy products and foods made with milk. Focus on fat-free or low-fat products and those high in calcium.
Protein: Eat protein. Choose lean or low-fat meats and poultry. Vary your protein routine: choose more fish, nuts, seeds, peas and beans.

Fathers and sons

Parental authority tends to decrease during adolescence. Eating as a family ensures that family time is prioritized and part of the daily routine. Parents’ intake of fruits and vegetables is positively associated with adolescents’ consumption of these food groups. They serve as role models of the types of foods preferred, and when and where they are eaten. They can exacerbate poor nutritional habits by using food as a reward for good behavior or withholding food as a punishment for bad behavior.
Micronutrient supplementation among adolescents (predominantly female) can significantly decrease the prevalence of anemia.

Healthy habits

• Eat three balanced meals a day, with healthy snacks
• Increase fiber in the diet and decrease the use of salt.
• Drinking water. Try to avoid drinks high in sugar. Fruit juice can be high in calories, so limit your teen’s consumption. Whole fruit is always a better option
• When cooking for your teen, try baking or roasting instead of frying.
• Eat more chicken and fish. Limit red meat consumption and choose lean cuts when possible. Iron, calcium and vitamin D supplements. Fluids, dietary supplements, ergogenic aids and electrolytes are important.
• The dosage and frequency of administration should be based on the advice of a nutritionist or dietitian.
• Make sure your teen monitors (and reduces, if necessary) sugar intake
• Snack on fruits or vegetables
• Reduce the use of butter and thick sauces.
• Arrange for teens to learn about nutrition on their own by providing teen-oriented magazines or books with articles about food and encouraging and supporting their interest in health, cooking, or nutrition.
• Take their suggestions, when possible, on foods to prepare at home.
• Experiment with foods outside your own culture.
• Keep nutritious snacks on hand. If there are foods you don’t want your teens to eat, avoid bringing them home.

(The writers’ opinions are their own)

Sadhvika Srinivas

@sadhvikaaa (dietistasadhvika@gmail.com)

(Sadhvika is a clinical nutritionist who treats metabolic disorders. She also works in sports nutrition.)

Follow The New Indian Express channel on WhatsApp

</p> <p>BENGALURU: Adolescence (13 to 18 years) is a period of significant physical growth and development that includes changes in body composition, metabolic and hormonal fluctuations, maturation of organ systems and establishment of nutrient stores, which can affect health future. In terms of nutrition, it is also an important time to establish an ongoing relationship with food, which is particularly important in the connection between diet, exercise and body image. Time management challenges (e.g., school, training, work, and social commitments) and periods of fluctuating emotions are also characteristics of this period. Additionally, an adolescent’s peers become increasingly powerful moderators of all behaviors, including eating. With changes in diets and physical activity levels, overweight and obesity are also emerging problems, particularly among urban residents and wealthier households. Consumption of processed foods high in fat and sugar is increasing and adolescents and adults are becoming increasingly sedentary. Overweight and obesity in adolescent girls is associated with obesity in adult women, increasing the risk of diabetes, hypertension, and childhood obesity.googletag.cmd.push(function() {googletag.display(‘div-gpt- ad-8052921- 2′); }); Nutritional Strategies Grains: Foods made from wheat, rice, oats, cornmeal, barley, or other cereal grains are grain products. Examples include whole wheat, brown rice, and oats. Vegetables: Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables. Fruits: Any fruit. They can be fresh, whole, or chopped. Dairy: Dairy products and foods made with milk. Focus on fat-free or low-fat products and those high in calcium. Protein: Eat protein. Choose lean or low-fat meats and poultry. Vary your protein routine: choose more fish, nuts, seeds, peas and beans. Parents and children Parental authority tends to decrease during adolescence. Eating as a family ensures that family time is prioritized and part of the daily routine. Parents’ intake of fruits and vegetables is positively associated with adolescents’ consumption of these food groups. They serve as role models of the types of foods preferred, and when and where they are eaten. They can exacerbate poor nutritional habits by using food as a reward for good behavior or withholding food as a punishment for bad behavior. Micronutrient supplementation among adolescents (predominantly female) can significantly decrease the prevalence of anemia. Healthy habits Eat three balanced meals a day, with healthy snacks Increase fiber in the diet and reduce the use of salt Drink water. Try to avoid drinks high in sugar. Fruit juice can be high in calories, so limit your teen’s consumption. Whole fruit is always a better choice When cooking for your teen, try baking or roasting it instead of frying it. Eat more chicken and fish. Limit red meat consumption and choose lean cuts when possible. Iron, calcium and vitamin D supplements. Fluids, dietary supplements, ergogenic aids and electrolytes are important. The dosage and frequency of administration should be based on the advice of a nutritionist or dietician. Make sure your teen monitors (and reduces, if necessary) their sugar intake. Eat fruits or vegetables as a snack. Reduce the use of butter and thick sauces. Arrange for teens to discover nutrition on their own by providing teen magazines or books with articles about food and encouraging and supporting their interest in health, cooking, or nutrition. Take their suggestions, when possible, for foods to prepare at home. Experiment with foods outside your own culture Keep nutritious snacks on hand. If there are foods you don’t want your teenagers to eat, avoid bringing them home (Writers’ opinions are their own) Sadhvika Srinivas @sadhvikaaa (dietitiansadhvika@gmail.com) (Sadhvika is a clinical nutritionist treating metabolic diseases (Also works in sports nutrition.) Follow The New Indian Express channel on WhatsApp.<br />