Adolescent energy needs a large amount, about 400-500g of cereals a day. Therefore, eating more cereals to obtain sufficient energy is the guiding point for nutrition in adolescence. On the basis of ensuring the intake of cereal foods, we should also pay attention to the following aspects:
1, to ensure the intake of fish, eggs, milk, beans and vegetables. Adolescents should consume more than half of the protein they eat each day for quality protein. This diet should contain sufficient animal and soy foods.
2. Participate in physical activities to avoid blindly dieting. Many girls tend to diet blindly in order to lose weight, but the results are likely to backfire, affecting normal physical development. The correct approach is to properly control diets, eat less high-energy foods such as fats, candies, and fried foods, etc. At the same time, increase physical activity and balance energy intake and consumption to ensure proper weight.
3. Minerals are indispensable for human physiology activities. Especially adolescence is at the second peak of human body development. Skeletal and muscle development is rapid and requires a lot of minerals. Calcium and phosphorus are involved in the formation of bone and nerve cells. Inadequate calcium intake or inappropriate calcium and phosphorus ratios can lead to poor bone development. Milk and soy products are rich in calcium, so increasing the intake of such foods is very necessary for adolescents who are in adolescence.
4, adolescent girl menstrual cramps also need more nutritional supplements, especially for iron needs more than boys. Iron is an essential component of hemoglobin. If iron deficiency occurs in the diet, it will cause iron deficiency anemia. Each time menstrual loss of 50 to 100 ml of blood, so at least to add 15 to 30 mg of iron. Rape and leeks are rich in iron and they are good iron supplements.
5. Vitamins are important nutrients that ensure the healthy development of puberty. Vitamin A deficiency in the diet of adolescents in China is generally lacking, mainly from the carotene in vegetables, while milk, eggs and animal food intake is relatively small. Vitamin C is found in fresh fruits and vegetables. It can promote development and increase young people's resistance to diseases, prevent bone fragility and loose teeth. The need for vitamin C in adolescents is no less than the requirement of 75 mg per day for adults. Other vitamins, such as VD, VE, VB12, folic acid, etc., are also necessary for the growth and development of adolescents. Therefore, attention should be paid to the intake of animal foods and fresh fruits and vegetables in adolescent nutrition programs.