HEALTHY DIET PLAN FOR TEENAGERS AND YOUNGSTERS
A Teenager needs a balanced diet for his active body, and mind. The teenage is a time of rapid growth and development, so a healthy diet is particularly important. Healthy eating during teenage is important as body changes during this time and affect an individual’s nutritional and dietary needs. It is important to eat well-balanced meals for muscle building, bone growth, and boost the immune system and development. The adolescent is the stage for developing bad food habits like smoking, chewing tobacco or drinking. These should be avoided as it will badly affect health. Healthy eating and regular physical exercises increase strength and maintaining a healthy body image.
DIET PLAN FOR TEENAGERS AND YOUNGSTERS
EARLY-MORNING
Milk + soaked almond -5 pieces + Soaked Raisins – 5 pieces
BREAKFAST
Stuffed parantha / Veg sandwich + 1 fruit / Bread toast with egg / Fresh Juice / Milk
TIFFIN
Prantha with veg or dal / Veg Sewian / Veg poha / Veg idli / Besan pancake / Suji pancake / Veg upma / Sprouts / 1 fruit
LUNCH
Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad
MID-EVENING
Fruit / Lemon water / Buttermilk
PRE-DINNER
Smoothie / Milk shake / Sprouts or rainbow sandwich / Riceflakes Snacks / Dhokla / Egg-1/ Soup (homemade)
DINNER
Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad / Tofu / Nutri / Chicken or Egg (Any one)
BED TIME
Low-fat milk
DIET CHART FOR TEENAGERS AND YOUNGSTERS
CEREALS
FOODS TO BE CONSUMED
Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Whole wheat pasta, Finger millet, Rice flakes, Barley
Flour Ratio – Wheat Atta (50%) + Black chana Atta (20%) + Ragi flour (30%)
FOODS TO BE AVOIDED
Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni
FRUITS
FOODS TO BE CONSUMED
All fruits
FOODS TO BE AVOIDED
Canned fruits and juices
VEGETABLES
FOODS TO BE CONSUMED
All vegetables, Seasonal vegetable should be consumed. Raw vegetables like Radish, Carrot, Onion, Tomato, Cucumber etc.
FOODS TO BE AVOIDED
Canned vegetables and Chips and Roasted potatoes, Crisp and Cheese filled snacks, Coconut, Frozen vegetables
PULSES
FOODS TO BE CONSUMED
All pulse and legumes
FOODS TO BE AVOIDED
Nil
DAIRY PRODUCTS
FOODS TO BE CONSUMED
Low-fat milk, Tofu, Cheese, Curd, Yogurt, Buttermilk, Cottage cheese
FOODS TO BE AVOIDED
Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.
FATS
FOODS TO BE CONSUMED
Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil
FOODS TO BE AVOIDED
Unsaturated fats, Cream, Palm oil, Coconut oil, Butter
SPICES
FOODS TO BE CONSUMED
Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel
FOODS TO BE AVOIDED
Red chilies
DRINKS
FOODS TO BE CONSUMED
Coconut water, Clear soups, Sugarcane juice, Fat free homemade soups, Green juice, Herbal tea, Beetroot juice, Lemon water, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices
FOODS TO BE AVOIDED
Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks
FLESH FOODS
FOODS TO BE CONSUMED
Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken
FOODS TO BE AVOIDED
Raw, Uncooked and Processed meat, fish especially Selfish, Shark, Swordfish, Marlin, clams, Mussels, Oysters and Scallops, Meat patties, Burgers, Pork, Organ meat, Liver, Kidney, Chest, Red meat, Fish fried in suitable oil, Prawns, Lobster, Crab, Lean beef, Lamb, Ham, Turkey, Rabbit, Sausages, Mutton, Salami, Bacon, Duck, Goose, Visible fat on meat
DRY-FRUITS
FOODS TO BE CONSUMED
Almond, Raisins, Ground nuts, Walnut, Peanuts, Pistachio, Cashew nuts
FOODS TO BE AVOIDED
Nil
PREPARED FOODS
FOODS TO BE CONSUMED
Home made only, Jaggery
FOODS TO BE AVOIDED
Bakery and Processed foods, Pastry, Puddings, Packed soups, Mayonnaise, Cream soups, Chocolate, Fudge, Butter scotch, Coconut bar, All fried foods, Junk foods, Sauces etc, Fruit jellies, Jams, Refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces etc.
LIFESTYLE RECOMMENDATIONS FOR TEENAGERS AND YOUNGSTERS
- Water intake should be 10-12 glasses.
- Physical activity and outdoor activity for 30 min is recommended.
- Small and frequent meals should be taken.
- Whole fruit should be preferred to fruit juices.
- Skipping of meals should be avoided especially breakfast.