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With the teenager years come a tremendous quantity of modifications. Your teen will grow emotionally, functionally, and intellectually, developing a sense of independence, identity, and self-esteem. Your teenager will also grow physically, increasing their requirement for calories and nutrients. Helping your teen establish a positive relationship with food will go a long way in assisting him to become the healthy, self-reliant adult you want him to be.
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Whether your teenager feels too gangly or too fat, it's essential to take the focus off your teen's body and rather aim your teen's attention on the happiness of consuming well and consuming healthy. Eating Healthy The finest way your teen can preserve a healthy weight is to consume a Diet rich in whole grains, fruits, vegetables, no-fat or low-fat milk products, beans, eggs, fish, nuts, and lean meats.
As your teenager grows, she or he will need more calories and an increase of crucial nutrients consisting of protein, calcium, and iron. Just how much a teen should consume depends on their private needs. In basic your teenager needs to consume a diverse diet, including: Vegetables and fruits every day. Your teenager must consume 2 cups of fruit and 2 cups of vegetables every day (for a 2,000 calorie diet).
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Your teenager should eat 3 1-cup portions of low-fat or fat-free calcium-rich foods every day. Excellent sources include yogurt or milk. One-cup equivalents include 1 ounces of low-fat cheddar cheese or 2 ounces of fat-free American cheese. Protein to develop muscles and organs. Your teen needs to consume 5 ounces of protein-rich foods every day.
One-ounce equivalents of other protein sources consist of cup of beans or tofu, one egg, a tablespoon of peanut butter, and ounce of nuts or seeds. Whole grains for energy. Teens need to get 6 ounces of grains every day. One-ounce equivalents consist of one slice of entire grain bread, cup of whole grain pasta or wild rice, 1 cup of bulgur, or 1 cup of entire grain breakfast cereal.
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Kids double their lean body mass in between the ages of 10 and 17, requiring iron to support their growth. Women need iron for development too, and to replace blood they lose through menstruation. Good sources of iron consist of lean beef, iron-fortified cereals and breads, dried beans and peas, or spinach.