The time has come when your precious child enters adolescence. You waited with fear for the time when he would fall in love for the first time, begin to rebel, and you and your child would stop finding a common language. Indeed, the child has matured and become more experienced, but in some matters he still needs your friendly advice, understanding and warm support. Children of this age, like no other, can fall under negative impact their peers or adults, which is why it is so important not to let the child turn off the right path.

Proper nutrition of a teenager is the task of parents

Boys and girls have grown up, they are trying to look and act like adults, they want to be independent from their parents. We often don’t even think about how our teenage children eat, we are so concerned about the endless problems in the life of our daughter (son) and misunderstandings in your relationship with your child. However, the child’s body continues to grow rapidly, and, accordingly, large reserves of energy are required. In order for development not to deviate from the norm, a special set of useful products is needed. That is why the task of parents is, using parental wisdom, as if gradually, to exercise control over what your beloved child eats, and in time to prevent the moment when eating, following the example of surrounding peers, can turn into ordinary snacks with sandwiches. Remember that ill-considered nutrition is a direct path to such terrible ailments as stroke, brittle bones, diabetes and even cancer.

Frank conversation

Have heartfelt conversations with your child. Explain to your teenager that since he is already old enough, he has his own opinion and is able to understand that you cannot always imitate even the most respected friends. And, if Vanya, for example, receives money from his parents for fast food, chips and crackers, this does not mean at all that this food is healthy for the body. If 12-year-old friend Nastya adheres to some newfangled diet, it is not a fact that she is doing the right thing, and she needs to do the same. We need to teach our daughter (son) to say categorically “no” to food interceptions and diets, except those prescribed by the doctor!

What are the dangers of overeating?

The “clean plate society” is not in fashion now; moreover, one of the causes of obesity in adults is overeating in childhood, often under pressure from parents. You should not force your child to eat the entire portion against his will. It is not so important how much your daughter (son) eats; it is better to ensure that the teenager eats at the appropriate time, and take care of the variety and usefulness of his diet.

Be a good example for your child

If you prefer to constantly be on diets, show dissatisfaction with your weight in front of a teenager, and your body is systematically limited in normal nutrition, do not be surprised that soon your child will behave in the same way, especially if it is a girl.

Essential substances

Adolescence is the time when the body is formed, and since the teenager gets used to food additives faster than an adult, then it is harmful for child's body applied with a variety of emulsifiers and preservatives will be more noticeable. Early diets have an equally unfavorable effect on the growing body. Because of those that are considered fashionable, even absolutely healthy people who are not overweight lose their heads. The teenager's body is subject to normal development and with optimal metabolism, one cannot limit one’s diet, since all the beneficial substances found in the “right” foods are vital for it.

Why is calcium important?

Calcium is very important during bone formation. A teenager’s body should receive up to 1300 mg of calcium per day. Rich in calcium following products: low-fat cottage cheese, yoghurts, hard cheese and milk, orange juice fortified with calcium.

Why is iron needed?

In order for normal things to happen mental development, the body requires iron. It is a supplier of oxygen to all cells of the body. Products with high content iron can be either animal or plant origin: beef, pork and poultry meat, eggs, oysters, shellfish; asparagus, vegetables, green peas and spinach. And also useful different varieties nuts, beans, iron-fortified rice, pasta and bread.

Water balance

A teenager’s body should receive at least 30 mg of fluid per day per kilogram of body weight. Of course, this does not include sweet soda, which, as has been proven more than once, is perhaps the most harmful to health due to its composition (artificial colors, caffeine, high sugar content). The best drinks for a teenager drinking or mineral water, juice, milk.

Meals and their ratio

For breakfast, a teenager should receive 25% of the daily intake of foodstuffs, for lunch - 40%, afternoon snack is only 15%, and dinner - 20%. What to serve to a teenage child at every meal? What are the characteristics of teenage nutrition?

What should breakfast be like?

It is advisable to teach your daughter (son) to eat in the morning. For breakfast, a teenager can be offered the following dishes: stewed meat or fish, vegetable or fruit salad, casserole, dairy, sandwich with butter and cheese. Drinks include tea or cocoa. Coffee is contraindicated for a teenager.

What to feed your child for lunch

For lunch, it is advisable to offer a teenager the first hot dish, usually soup or borscht, the second hot dish - a meat or fish dish with a side dish of vegetables or cereals, as well as fresh fruits in season. The most healthy cereals for this age - wheat, buckwheat and oatmeal. Porridge should be given to a child no more than once a day. However, he still has to eat porridge once a day. mandatory, since cereals and grains are complex carbohydrates that provide the body with the lion's share of energy.

What are we having for afternoon tea?

This meal is very significant in a teenager’s diet. It is thanks to the afternoon snack that the teenager will not need quick snacks of food harmful to the body. An afternoon snack may consist of milk and bread (buns), but fast carbohydrates, for example, you should abstain from sweets or starchy foods, since regular consumption of them leads to overweight.

Do we need dinner?

For dinner, it’s better to cook something light, for example, an omelet, casserole, porridge, or drink milk with honey. In this case, the teenager’s stomach will not be overloaded.

Stages of adolescence

Considered to be a teenager age period from 10 to 18 years. This fairly decent time period can be divided into several stages of growing up. They all require a certain amount of nutrition.

Age 10-13 years- it's time accelerated growth bones and muscles. It is advisable at this stage to include meat and dairy products in the children's diet every day.

Age 14-16 years. At this stage, endocrine glands are actively forming, which is why adolescents of this age often suffer acne. Explain to your daughter (son) why now it is especially important not to get carried away with foods high in fat. Avoid fried foods, boil, stew, bake or steam. Vegetable fats, unlike animals, should not be excluded from the child’s diet. Offer your teenager nuts, season dishes with vegetable oils, and then your daughter (son) will not have problems with nails and hair.

Age 16-18 years– at this stage of growing up, a child may become interested in diets, raw food or vegetarianism, since he considers himself already quite adult and capable of independently making important decisions, in particular, about his diet. Convince your teenager that all these experiments can only harm his health. Even now, his body continues to develop, so he needs to eat well.

In addition to all of the above, a healthy diet for a teenager involves daily use plant fiber, namely vegetables, fruits, root vegetables. They contain antioxidants, which help cleanse the body and allow the digestive system to function properly. To ensure your child develops normally, provide him with vitamins. During the season the sources of these useful substances can be vegetables and fruits, in the cold period - store-bought multivitamins, which include iron and vitamin D, which are responsible for normal development.

As you can see, organize good nutrition It's not that difficult for a teenager. By and large, it is almost no different from healthy diet adults, mature people. However, if you teach your teenager to eat properly and on time, he will not have health problems in the future. Agree that the game is worth the candle: all the effort and time you spent on teaching your daughter (son) a proper nutrition system will not be in vain and will pay off with interest in the future.

Sedentary lifestyle and not balanced diet lead to overweight in adolescents. This problem has already begun to worry many doctors, because according to statistics, more than 50% of children aged 14 years have health problems caused by extra pounds. They put a lot of stress on the body, causing work to be disrupted. internal organs and systems, curvature of the spine occurs and decreases immune system, which usually leads to frequent colds.

Such a problem as overweight in children aged 14 should not be ignored by parents. She requires a solution and will help with this special diet for teenagers, which has been developed by nutritionists for many years.

But it is worth noting right away that you, as parents, need to talk with your child about what consequences excess weight can lead to and that doing the right thing will only benefit them, while you need to make them want to lose weight, and not just please you.

After all, even if at home they eat according to all the rules of the diet, then outside of it, for example, at school, you will not be able to monitor what your child is eating. And, as a rule, this will again be various fast foods, chips, soda, etc., which not only have a bad effect on the stomach, but contribute to the deposition of fat cells and all your work will be in vain, because the weight will not go off.

The diet for teenagers 14 years old has two options: a diet for boys and a diet for girls. Their diet is completely different, because for the normal development of a growing organism, a girl needs to consume 2500 kcal per day, and a boy - 3000 kcal.

You can learn more about diet for teenagers from the following video:

At the same time, girls at this age undergo significant changes in their bodies - they become “adults”. More than 70% of girls at the age of 14 already have I'm menstruating, and in 30% the body begins to actively prepare for this “event”. Therefore, it is extremely important not to disrupt this natural process and ensure small female body all necessary vital microelements.

Features of a fast diet for girls 14 years old

The most important thing in a weight loss diet for teenagers is a balanced diet, in which the main emphasis should be on foods with increased content proteins and carbohydrates. Carbohydrates are needed to replenish energy reserves, and proteins for normal height muscles.

The daily requirement of a teenage body for proteins is 50%, for carbohydrates - 30%. The remaining 20% ​​should be fat. They cannot be completely excluded from the child’s diet, because they are also necessary to the human body, especially at a time of accelerated growth.

An effective diet for teenage girls 14 years old ideally looks like this:

• breakfast- carbohydrate foods;
• dinner- protein foods;
• dinner- low-calorie food.

Those carbohydrates consumed at breakfast will be converted into energy and used by the body throughout the day. While the proteins consumed at lunch will not allow the child to feel hungry until dinner, since the stomach takes a long time to digest them.

Like any diet, the diet for teenage girls 14 years old completely excludes from the diet:

• bakery products made from premium flour;
• fast foods;
• fatty and fried foods;
• confectionery;
• dairy and fermented milk products with a high percentage of fat content;
• semi-finished products;
• carbonated products;
• various types of nuts;
• sauces (mayonnaise, ketchup, garlic, etc.).

These products are high in calories, so consuming them while losing weight is not advisable. But there is one small exception - chocolate. You can eat 25 g of dark chocolate per day. Milk and white chocolate are not allowed.

The list of foods allowed for consumption while losing weight is quite long. These include:

• lean meat;
• seafood;
• pasta from durum wheat;
• cereals and legumes (except lentils);
• fruits (except grapes);
• vegetables (except potatoes);
• olive oil;
• fermented milk and dairy products with a low fat content;
• eggs;
• freshly squeezed juices and compotes;
• green tea.

Agree, the list is quite long. These products are quite enough to diversify the teenage menu at the time of transition to a balanced diet.

As previously stated, daily norm teenage girls is 2500 kcal. However, it is worth noting that if a child is involved in any sport, then his daily calorie requirement increases by 20%.

This point is very important, because during sports, our body spends a lot of energy, so this 20% should be foods with a high carbohydrate content. In this case, nutritionists recommend that instead of one carbohydrate breakfast, do two.

All dishes should be either baked or steamed. Products cannot be fried or added with various spices. Olive oil, which is included in the list of permitted products, should not be consumed more than 2 tablespoons per day. It is usually used for dressing vegetable salads. Although even here, nutritionists recommend replacing it with natural yogurt.

We have compiled for you sample menu diets for a teenage girl, so that you roughly understand how your child should eat.

The size of portions depends on how many times a day the teenager eats. If this happens 3 - 4 times a day, then the serving size should be average, that is, 200 - 250 g; if there are more meals, for example, 5 - 6, then it is necessary to reduce the serving size, but within reason. To calculate, you can use a simple scheme, daily requirement in calories divided by the number of meals. This will determine the serving size.

The main rule is that the latest meal should occur 2 hours before bedtime.

So, the menu for a losing weight teenager looks something like this:

• breakfast may consist of oatmeal with added fruit or an omelet with tomatoes and bell pepper steamed. You can also include 1 banana and 1 glass of kefir or low-fat drinking yogurt;
• dinner must necessarily include either lean meat or fish. In this case, they can either be boiled, baked or steamed. Vegetable salad, dressed olive oil or natural yoghurt(carrots, beets, cabbage, cucumbers, tomatoes and radishes are very useful at this age). You can also include 1 mug of green tea with lemon or compote and a small piece of dark chocolate in your lunch;
• for dinner It is recommended to eat only vegetables, fruits and low-fat cottage cheese. You can drink kefir and drinking yogurt.

Important!

You can’t sharply restrict a teenager’s food intake. Any changes in diet, a sudden refusal of favorite foods can lead to depressive state and excessive aggression towards other people, which can negatively affect the teenager’s studies and communication with peers.

Therefore, it is very important to psychologically adjust the child and support him during this difficult period. It is necessary to gradually “remove” him from his diet junk food, and you will see how the weight will gradually go away on its own.

You can learn about the story of a teenage girl who lost more than 10 kg in weight from the following video:

Teenage obesity is a sad reality and enough serious problem Today. How can a teenage girl or boy lose weight so that the weight decreases without causing harm to health? This is not an easy question. After all, our children, who have complete normal weight, can adequately assess their figure.

They begin to rave about losing weight. The standards of beauty for them are emaciated models from glossy magazines, processed with miraculous Photoshop, or emaciated actresses from teenage TV series. Often, the desire to be like their ideal and severe starvation lead teenagers to a hospital bed.

If you need to lose weight

Ideal body weight for a teenager in every specific situation The pediatrician observing him can advise him, since there are always differences between asthenic, that is, thin, thin-boned teenagers and stocky, densely built boys and girls.

But if there really are extra pounds, it causes trouble for the teenager - he may be teased by his peers. He experiences discomfort due to his choice of clothing or health problems. Then a proper diet is necessary.

The fact is that the body between the ages of 12-13 and approximately 18-19 years old still continues to grow and form. That's why strict diets and dietary restrictions will not lead to anything good. This can cause a hormonal shift with a set of kilograms after a diet, provoke menstrual irregularities and skin problems , and rare meals can cause digestive diseases and hypovitaminosis.

Therefore, until the age of 17-18, no strict diets are applied, in addition, cannot be practiced fasting days . The diet should contain a reduced amount of calories so that the body uses them faster and does not store them in problem areas. Teenagers need to sharply increase their activity - sitting at the computer or lying on the couch in front of the TV is canceled if they want to lose weight.

How to plan a diet?

You can create a diet for the next couple of weeks with the help of your parents, based on basic nutritional data in adolescence . On average you need to cut number of calories by 20%, you cannot reduce it any more - it will be harmful to health.

In the diet, half of the calories should come from carbohydrates, and proteins and fats are divided approximately equally. Girls typically consume slightly fewer calories than boys, with an average of 2,500 calories (versus 2,700 calories for boys). With active sports, the calorie content will be slightly higher - about 20%.

Very important factor is the regularity of nutrition. When losing weight, even if this has not been practiced before, it is necessary to switch to four meals a day according to the regime.

The morning meal is the most important for a teenager important role- during breakfast, metabolism is activated, and the calories eaten are not stored in adipose tissue. If you have a good breakfast in the morning, the body will actively spend energy all day, in addition, with full stomach It’s easier to “gnaw on the granite of science.” Usually breakfast is carbohydrate or protein product in combination with fresh vegetables or fruits, hot drinks.

Lunch is a fairly large meal. But its calorie content can be reduced by using leaner ingredients. At lunch, a hot meal is required, both the first and second courses. In the diet of losing weight teenagers, first courses are a necessity; you cannot get by with only second courses.

But the afternoon snack and dinner can be made much lighter - it should be mainly plant and dairy products, although you can add protein dishes - meat or fish .

Healthy foods for teenagers losing weight

You will have to forget about sweets, pastries, cookies, chips, soda and fast food. If your goal is to lose weight, these foods should become your enemies; they contain a lot of “empty” calories that end up in fat cells extra pounds. Switch to tasty and healthy natural products. Your menu must include:

• first courses in the form of soup, borscht or cabbage soup cooked in vegetable broth;
• cereal products in the form of side dishes or porridges with water or half-and-half milk, preferably without sugar (you can add fruit to improve the taste). The most beneficial for those losing weight will be buckwheat and oatmeal;
• prefer protein and bran bread to regular bread;
• dairy products - they are tasty, healthy for young body, have low calorie content and are perfectly satiating.

Be careful with juice boxes- they usually contain a lot of sugar, replace them with fresh juices or herbal tea.

All parents want their children to be healthy. However, few adults think about the fact that the child’s activity and his wellness largely depends on nutrition. It is especially important to pay attention to diet correction in adolescents. After all, at this age the child experiences hormonal changes.

Let's talk today about what products are needed for growth and formation healthy body in adolescent children.

Every teenager goes through three stages of puberty, starting at age ten and ending at age eighteen. We invite you to consider the basic principles healthy eating for each period of a child’s growing up.

Age 10-13 years

During this life period, the child is actively growing, so his diet should contain foods high in calcium. The lack of this element in a child’s body leads to curvature of the spine, the development of scoliosis, and osteochondrosis. In addition, the risk of injury and bone fractures increases.

Sources of calcium are traditional dairy products: cottage cheese, milk, yogurt, curdled milk, kefir. A child should eat at least 100 g of such food per day.

Age 14-16 years

At this stage of growing up the body goes active formation endocrine glands. It is at this age that teenagers suffer from acne. Improve condition skin will help limit fatty and sweet food in the child's diet. A teenager's menu should include vegetables and fruits containing fiber, as well as whole grains - rice, wheat, corn, oats, rye, buckwheat.

Age 17-18 years

At this stage, a teenager’s body is practically formed, but one should not forget about proper nutrition. Under the influence of hormones, teenagers very often gain excess weight. To avoid such problems, the diet of young people should contain proteins, complex carbohydrates, vitamins and minerals. Learn more about what foods make up your diet proper nutrition for teenagers, let's talk further.

Healthy menu: principles and rules

If you want your child to develop normally, not get sick and easily go through puberty, then his diet should contain the following set of products:

1. Meat, fish, poultry and legumes are sources of protein, which is responsible for the muscle frame and all cells of internal organs.
2. Vegetables, fruits and root vegetables contain fiber, the main task of which is to cleanse the body of waste and toxins. In addition, these products protect cells from destruction because they contain antioxidants.
3. Nuts, vegetable oils- contain healthy fats, necessary for strengthening hair and nails, as well as for the health of blood vessels and joints.
4. Dairy products are sources of calcium. The disadvantage of this element is adolescence develops many problems in musculoskeletal system child.
5. Clean drinking water. For normal operation The body needs to drink an amount of water per day at the rate of 30 mg per 1 kg of body weight.

Sample proper nutrition menu for a teenager

Ideally, the ratio of meals for a teenage body should be as follows: breakfast - 25%, lunch - 35-40%, afternoon snack - 15% and dinner - 20-25% of the total daily amount of food.

The first meal should provide the teenager with energy for the whole day, so breakfast is a must. Breakfast options: sandwich with butter and cheese; cocoa, tea; yogurt; scrambled eggs or omelet; porridge with milk; casseroles.

The second meal must contain liquid food. Teenage boys need a set lunch with first and second courses. Lunch options: chicken broth, borscht, rassolnik; meat or fish with a side dish of vegetables or cereals. You can supplement this meal with fruit.

Afternoon snack options. kefir and other dairy products; fruits; crackers or bread. This meal is also important because it prevents you from overeating at dinner.

The last meal should be as light as possible, since in the afternoon metabolic processes organisms slow down. Dinner options: casserole; light porridge with berries; omelette. Before going to bed, it is recommended to drink a glass of milk with honey.

As you can see, there is nothing difficult in organizing proper nutrition for a teenager. In addition, this diet is suitable for an adult body. Eat right and be healthy!