Healthy food is very important for people belonging to all age groups, especially children and adolescents. Adolescents cannot be called adults or children. Therefore, it is very important to eat healthy during adolescence so that later one can take responsibility for life. Parents of these adolescents must be very careful in selecting the proper diet and foods because the nutritional energy requirements of these adolescents are generally different and higher than those of other age groups.

balanced diet

A teenager’s diet should be balanced and should contain the right combination of minerals, vitamin E, B, C, carbohydrates, protein, fiber, fat, and plenty of fluids contained in food and other fluids.

protein

Protein is very important for adolescents for muscle and bone growth. Protein is the basic source of energy. There are several protein-rich foods such as milk, yogurt, soy, cheese, and skim milk. Also, dried fruits are rich in protein and calcium and are very necessary for the growth of adolescents. The most important thing is that if the person is a vegetarian, the above foods are very important as they do not have access to protein-rich non-vegetarian foods. The other food that contains protein is chana, karamani, rajma and dal.

Carbohydrate

Carbohydrates are a very important substance for adolescent growth. Potato and milk are the main source of it, and other source includes maze, roasted grains, rice, and wheat.

high fiber food

Teenagers need lots of vitamins and fiber-rich foods. The main source of fiber-rich foods are vegetables, rolls, buns, wheat, corn, apple, orange, peas, strawberries and raspberries.

Iron

Iron is very important for adolescents to build strong muscles and bones. Your regular diet should have a good and balanced intake of iron. In fact, adolescent girls need more iron than boys, since they lose iron during the menstrual cycle. For non-vegetarian red meat, especially fish is a good source of iron. In addition to fortified cereals, legumes, green vegetables, beans, and lentils are also rich sources of iron. Along with foods that contain vitamin C, such as orange and lemon, they are very important for the growth of adolescents. Fruit juices, grapes, and dates are also a good source of iron.

Honey

Honey is one of the best foods/liquids for teens. It is considered to be the best remedy for diarrhea when mixed with hot water. It is very useful when taken in the morning with stomach empathy. Honey is also very important for curing diseases like cold, cough, sore throat, and skin related problems.

Find more information on healthy foods at Healthy Cook Recipes.