Babies grow very different needs of children and adolescents, but it is important to remind your diet, are not yet adults.
But often grow up our children as we should feed babies and toddlers have a lot of advice, he talks about his strange habits around food and more! Nevertheless, it is a healthy food that meet their dietary needs, as they grow in their physical behavior and change is good to know about the keystones.
Nutrition for children and youth up to 10
We see recommended on the package daily amounts (GDA) a balanced daily diet for an average adult woman levels of key nutrients suggested to provide a useful estimate available. However, other groups of the population's needs are different.
Boys 11-14 years old 15-18 years old
Calories 2200 2750
Carbohydrate 275g 345g
Total sugar 110g 140g
Fat 85g 105g
Protein 41g 45g
Saturated Fat 25g 35g
Fiber 20g 24gSalt 6g 6g
But even these values have to be considered only average for these groups individual activity levels and growth spurts and not take the time.
is. Sugar and salt are not so important, and it is important at this age are often the type of fat, rather than total fat should be monitored. The key here is that you know your child, you will know if they are. More or less weight and can help you to regain control, but you can not see the status of your vitamins or minerals
A teenager needs to diet
To see it in a few years, that every teenager goes through body great physical change is clear. Growing bones, muscles, including the development of a change in physical and other natural shifts mean that a good food intake is important.
• Iron. Iron deficiency is common throughout the British diet and it is estimated that about 13% of teenagers suffer from iron deficiency. Red meat and fortified breakfast are good sources, but make sure that he aware of his son's (for example, a glass of fruit juice) at the same time for Vitamin C to aid iron absorption necessary.
• Calcium. Many young people drink milk after childhood leave, but their bodies are still growing and a good bone strength depends on the amount of calcium (vitamin D and phosphorus) with. Calcium is no longer enough to be visible in any immediate problems, but in the coming years can cause brittle bones problems. Your son is not interested in, to try to promote milk, cheese, yoghurt drinks such as smoothies or other dairy products. Fish like sardines is also a good source of calcium, are the first choice for any little boy.
• Food for energy. Many of us who came out of school and teenage brother before teatime three bowls of cereal my way to eat through memories. Teens for growing bodies and active life "fuel" is urgently needed. Ensure that your son on hand at all times a well-stocked fruit bowl keep your "five a day" is a slow-burning energy sources and try around the idea to get. Carbs (delicious fresh bread, pasta and potato dish), while too many quick snacks will fill it in half an hour again leave hungry.
How you can help
A teenager is not easy to control food - the food is often a kind of social life and the second is expected to more exciting things, so are ideal for breakfast on the go. Wish addition to define the freedom for many young people manifested spent the rest of the family in food in a short time.
There is a positive incentive to keep a balanced diet are:
- If your son is athletic, he will soon realize that eating well to increase their fitness. Encourage good "science" to eat him, to understand - it is exciting to think so!
- Remind him to eat at home saves money!
- You can try to remember by cooking your favorite dishes ...
The teenager who enjoy their food and also about calories, so use it to your advantage, do not get hung up. Attractive enough, especially if they look like them, their colleagues, they will also try new things.
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