According to the report released by the World Obesity Federation, there will be over 27 million obese children by 2030. The report further mentions that India will have 10.81% of obese children between the ages of 5 to 9 years and 6.23% of obese teenagers between the ages of 10 to 19 years. It is vital to create a healthy diet plan for teenagers. Here are the things that can work as a healthy diet plan for teenagers.
Top 10 Healthy Foods For The Teenagers
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100% Orange Juice
As teenagers grow up, they are no longer interested in drinking milk or fruit juices. They prefer to drink Pepsi, soda, or coffee. These drinks have calories and too much sugar, which can make them sick. Teenagers must drink milk or fruit juice made at home as their growing bodies require proper nutrition. A single serving of orange juice provides vitamin C, folate, and potassium.
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Wild Blueberries
Blueberries have a superfood status and contain anthocyanins, an antioxidant that boosts brain health and promotes healthy vision. It has other antioxidants that protect the body from inflammation. Adding wild blueberries to smoothies, cupcakes, and sauces can enhance the taste. One cup of these berries provides 20 per cent of daily value fibre and 200 per cent manganese that helps heal skin problems and maintain blood sugar levels.
Also Read: 10 Simple Home Remedies For Indigestion
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Peanut Butter
Regular butter is oily and contains lots of fat. If teenagers consume it regularly, it can make them fat. The solution is to switch it with peanut butter which is full of protein. They can put a dollop of peanut butter on whole wheat toast, apply it on two pieces of cracker biscuits, or put it on apple slices. They can also add it to their smoothies and oats to give it a sweet taste.
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Yoghurt
Yoghurt is a vital source of calcium for the body. It provides calcium, protein, potassium, riboflavin (B12), and phosphorus to help with growth and development. The bacteria found in Yoghurt aids in improving gut health and bolsters the immune system. It can be used in different ways, such as blending in smoothies, making parfaits with berries, and using a bit in fruit salads.
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Walnuts
Walnuts are crunchy and tasty dry fruits that can be eaten or sprinkled on salads and even used in making cakes. These help in reducing the symptoms of depression and also help improve gut health and manage blood sugar levels. Teenagers can use walnuts to create muffins, granola bars and as a topping over frozen yoghurt. Walnuts also contribute to psychological maturation since walnuts contain alpha-linolenic fatty acid (ALA), a type of omega-3 that plays a fundamental role in brain development.
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Eggs
Eggs are a powerhouse of proteins, iron, vitamins and fats. They also contain lutein and zeaxanthin, which are essential for healthy eyes. It keeps the vision sharp, reduces the impact of macular degeneration, and ensures that the retina is healthy. Eggs contain omega-3 three and choline, which helps in brain development. Teenagers can always have scrambled eggs and vegetables, boiled eggs in a salad, or like frittata.
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Mozzarella And Cherry Tomato Skewers
Cheese is everyone’s favourite, and teenagers can use it in different forms. One way is to make cheese and tomato skewers as they are loaded not only with calcium and healthy fats, proteins, and lycopene- a powerful antioxidant found in tomatoes that improves heart health and cancer prevention and protects against sunburns. These skewers can be part of their lunch or eaten as a snack when they feel hungry rather than gorging on chips and soda.
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Potatoes
It is the favourite food item of people all around the world. They are a good energy source of energy, fibre, vitamin B, and potassium. They are rich in Vitamin C, which is an antioxidant. Another nutrient is potassium, an electrolyte which aids in the working of the heart, muscles, and nervous system. Potato skin contains fibre, which is crucial for digestive health. Teenagers can use potatoes in salads, mashed potatoes, and fingersticks, but they are healthy only if the potatoes are not fried or mixed with too much salt.
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Avocado
Avocado is a nutrient-dense fruit and is a perfect option for teenagers. It also has fibre that makes a teenager feel full for a long time. Avocado contains healthy fats. It helps reduce bad cholesterol and reduces the risks of heart attacks later in life. Teenagers get bored eating the same thing every day, so they can make avocado toast and eat it once in a while, or they can blend it into a smoothie as well.
Also Read: Importance Of Balanced Diet In Growth Years
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Milk
Milk is a source of calcium that is important in the growth of teenagers. It is not only a rich source of calcium but also provides Vitamin B, Vitamin B12, Phosphorus, Iodine and Protein. The protein in the milk helps maintain muscle mass. If drinking milk alone is not tasty, teenagers can have smoothies or a bowl of cereal and pour some milk on it along with fruits.
Summing Up
Growing up, teenagers need all the proper nutrition. Furthermore, they should consume nutritious food for their overall development. This healthy diet plan for teenagers provides overall development for the body while being tasty.
