Menu planning for adolescence

K. Geetha
MEAL PLANNING FOR ADOLESCENCE

INTRODUCTION
Adolescence is a period between school going age and adulthood. A child between 13-18 years of age is called an adolescent. It is the period of rapid growth. Adolescents take more care of their bodies in this age as compared to other age groups and are emotional about them. This is a stage of emotional and physical tensions and these affect their nutritional needs as well. Nutritional health during adolescence is important for supporting the growing body and for pre enting future health problems.

NUTRITIONAL REQUIREMENTS DURING ADOLESCENCE !e"uirements of adolescents are determined on the basis of their se#$ Age$ puberty$ and growth rate are other factors in determining the nutritional re"uirements of adolescents. %nergy gi ing sources like fats and carbohydrates$ proteins$ iron and calcium are essential nutrients for Adolescents. 1. Energy Adolescents are ery acti e like school-going children. This increases their re"uirement of energy. &hysical growth continues till the end of this age group$ rate of metabolism too is ery high' hence$ more energy is re"uired. 2. Protein !e"uirement of proteins increases with the physical growth. This re"uirement is e en higher than adults. &rotein re"uirement is more in boys on the basis of growth rate than in girls. 3. Iron

!e"uirement of iron in this age increases because of the increase in the amount of blood. !e"uirement of iron in girls is more than boys because of the deficiency caused by the loss of blood during menstruation e ery month has to be compensated. 4. Ca !i"# (alcium has ital significance in the diet of adolescents. It is re"uired for arious internal acti ities$ growth of bones$ strengthening of teeth and coping up with mental tensions. )ufficient intake of calcium in diet fulfills the re"uirements of phosphorus as well. $. %ita#in&

!e"uirement of itamins$ particularly *-comple# group increases with the increase in calorie re"uirements. The re"uirement of all the itamins e#cept that of group * is the same in adolescents as in adults. &resence of sufficient amount of these itamins in diet is essential otherwise it may lead to malnutrition.

'. Io(ine

)ufficient amount of iodine in diet of adolescents is ery essential and important for their physical and mental growth. +eficiency of iodine leads to goiter.

DIET PLANNING

,hile planning meals for adolescents it is important to consider whether the adolescent is in the age group of 13-1years or 1.-18 years along with other factors like sufficiency in nutrition$ acceptability and a ailability of food$ etc. It is also necessary to know whether the adolescent is a boy or a girl$ what is his routine$ and to which income group he belongs/ Therefore$ following facts should be kept in mind while selecting foods for adolescents0 1. 1oods from each food group should be included in the diet. 2. To enhance the "uality of protein$ mi#ture of cereals and pulses should be used. Animal protein can also be added$ if possible and acceptable. 3. 3i"uids should be included in sufficient "uantity. 4. A oid fried$ spicy$ and rich foods as may lead to pimples and stomach orders. -. 5eal timing should be fi#ed. .. 6eep a watch on body weight regular one is underweight$ the amount calories in diet should be increased$ reduced if one is o erweight. 7. There is a tendency of constipation this age group so fibrous foods like egetables$ fruits$ salad$ etc.$ are "uires more in the diet.

Foo(& to In! "(e 1resh fruits$ whole grains$ cereals$ 1resh egetables$ )alads$ milk and milk products$ %ggs and chicken.

Foo(& to A)oi( All processed foods$ carbonated be erages$ bakery products$ fried food$ 8unk foods

RECOMMENDED NUTRITIONAL MEAL PLAN FOR TEENAGERS

Si* +oo( gro",& are in! "(e( in t-e +oo( g"i(e ,yra#i(. these are grains$ egetables$ fruits$ dairy$ meat and beans$ and oils. ,hile the 1ood 9uide &yramid offers guidelines for eating a healthy diet$ the number of calories your teen should consume daily will depend on her age$ weight and acti ity le el. 1. %egeta/ e& :egetables are a healthy choice because they are low in fat and calories but contain plenty of nutrients to support a teenager;s acti e lifestyle. )er e egetables in a ariety of colors<. Add baby spinach to your teen;s lunch sandwich$ or pack carrot$ celery and cucumber sticks for an afternoon snack. Add colour to the salad plate by including red$ green and yellow peppers$ or steam broccoli for a healthy side dish. 2. Fr"it& Not only is fruit loaded with important nutrients your body needs to stay healthy$ like itamin ($ but it also tastes sweet and delicious. )ubstitute an apple$ pear or kiwi fruit in place of cake or cookies to calm your teen;s sweet tooth without all the added fat and calories. *ananas$ oranges and plums make an e#cellent dessert for a packed lunch$ and pineapple or strawberries make a sweet addition to your teen;s breakfast routine. 3. Grain& 9rains should comprise a large portion of your teenager;s diet. =ou should choose whole grains for your child whene er possible' whole grains contain dietary fiber that maintain good digestion and keep you feeling full longer. )ubstitute brown rice for white in a stir-fry dish. (hoose whole-grain bread for your teen;s sandwich at lunch$ and substitute whole wheat pasta for

white pasta when making spaghetti. 5any cereals$ crackers and other snack foods are a ailable with whole grains. 4. Meat an( 0ean& 5eat and beans are a good source of protein$ which is important for your teenager;s de eloping body. (hicken and turkey are good choices because they are usually lower in saturated fat than red meats. >owe er$ beef$ lamb and other red meats are a good source of protein and iron$ so include them in moderation. 1ish contains heart-healthy omega-3 fats$ so prepare salmon$ tuna$ cod or halibut se eral times a week. *eans are a healthy choice because they pro ide protein and fiber$ so include plenty of kidney beans$ white beans$ pinto beans and chickpeas in your teenager;s diet. $. Dairy (alcium is important for de eloping bones$ so make certain that your teenager gets plenty of dairy products each day. )er e low-fat or fat-free milk or chocolate milk. 3ow-fat yoghurt and cheese are also good sources of calcium. '. Oi &

5ake certain that your teenager includes some healthy fats in his diet. ?nsaturated fats like those found in oli e oil and almonds help maintain a healthy heart. A oid saturated fats like those found in meat or whole-milk dairy products. A oid foods that contain unhealthy transfats. ?se oli e or canola for cooking.

FOOD GROUPS

1EALT12 DIET FOR TEENAGERS

Teenage @13-1A =earsB is the phase that lies between childhood and adulthood. +uring this phase physical$ biochemical and emotional de elopment accelerate. 5any changes in the body start which results due to the influence of hormones. It is ery important to adhere to a healthy diet during the teen age. Teens re"uire ample of calories and good nutrients$ particularly iron and calcium$ which are important for their proper growth and de elopment. >ere are healthy diet recommendations for teenagers0-

,ater intake should be 1C-12 glassDday. --8 teaspoon oilDday. 2-3 teaspoon gheeDday. A oid fatly acid foods like0 pastry$ khari$ cream$ biscuit$ cake$ cookies etc. A oid preser ati e foods like0 sauce$ canned Euice$ packed foods etc.

Diet C-art For a 1ea t-y A(o e&!ent&

Re!o##en(ation . 22CC kcal F .Cg protein Ti#e
Ear y Morning

Ite#&
Tea G! (offee G! 5ilk

3"antity
1-C ml 1CCg batter 1CCg flour 1CCg ra a . slices 2 cups 1CCg F 2CC ml 2CCg 1 cup 1-C ml 1-C ml 1 cup -Cg 1CCg uncooked 1CCg flour 1 cup 1 cup 1CCg 1 nos .Cg 3Cg 1 cup 2CC ml

.0CCam

0rea4+a&t

Mi( Morning

HIdly- 4 nos G! +osa - 4 nos G!H (hapatti G! ?pma G! 80CC - 803Cam ,heat *read AN+ )ambar G! (hutney G! :egetable (urry G! (orn flakes G! Gats with skimmed milk 1ruit G! )alad G! 1C03C I *uttermilk G! 11am :eg )oup AN+ )prouts AN+ +ry 1ruits F Nuts !ice G! (hapatti - 4 nos AN+ :egetables AN+ 9reen leafy egetables AN+ 1ish G! (hicken G! %gg G! 3ow fat paneer G! )oya bean AN+ (urd G! *uttermilk

L"n!-

1203C 103Cpm

Tea Ti#e

Tea G! (offee G! 5ilk 5ari *iscuits G! 40CC - .0CCpm )prouts AN+ *read Toast G! :eg )andwich G! 9roundnuts !ice G! (hapatti - 4 nos AN+ :egetables AN+ 1ish G! (hicken G! %gg G! 80CC - A0CCpm 3ow fat paneer G! )oya bean AN+ (urd G! *uttermilk

1-C ml 3 nos 1 cup 2 slices 1 no 1CCg 1CCg uncooked 1CCg flour 2 cups 1CCg 1 no .Cg 3Cg 1 cup 2CC ml

Dinner

In&tr"!tion &

Note0 1 cup - 1CC mlDg 1ried foods *akery products like cakes$ pastries$ puffs$ etc Aerated and carbonated drinks :egetables$ salads$ sprouts$ eg soups 9reen leafy egetables 1ruits Non :eg @(hicken once in a weekB )ugar and sweets ?nderground egetables especially potatoes Gil 3-4 tsp @2--3C mlB )ugar 3-4 tsp @1--2CgB )alt -g @1 tspB ,ater 2 J - 3 3 )kimmed milk .CC mlDday

A)oi(

In! "(e

Re&tri!t

A o5an!e ,er (ay

CONCLUSION
Adolescence is a time of growing up both physically and socially. +uring these years$ the nutrition choices people make will affect not only their current health$ but their future health as well.