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Meals for young-teens

Nutrition for teens and teenagers should contain foods rich in iron and calcium. Teens, learn how to properly choose foods that will help ensure the health and slimness…


Teens are very sensitive because the builds muscle mass, develop and strengthen bones and can develop sexually. Nutrition for teenagers is different from other types of food. The reason for that is the development of the whole organism. Every nutritionist is careful when making a menu for teenagers, because a small mistake can affect the health of people not only in the teens, but also in the rest of life. Do not eat at that age nutritionally healthy and balanced diet, you may develop serious disorders:

  • anemia
  • anorexia
  • obesity
  • bulimia

A very common problem with teenagers is that there is a diet low in iron and calcium. For this reason, the few teens who consume iron-rich foods are often anemic and they increase the risk of old age suffer from cardiovascular disease. Calcium deficiency increases the risk of developing osteoporosis. Therefore, it is important that teenagers properly selected foods and become aware that what we eat will greatly affect their health later.

Teenagers should know, not only will the entire body will benefit from a healthy and nutritionally balanced diet, it will affect the beauty of your skin and hair.

Nutrition for Teens

As we have already pointed out, the diet should abound foods that are rich in iron and calcium. At your age is important because vitamin C enhances iron absorption. Therefore, with the below mentioned food, be sure to drink a juice rich in vitamin C, such as orange juice or lemon.

  • Dried fruit (prunes, raisins, apricots)
  • Red meat
  • Chicken and veal liver
  • Eggs
  • Broccoli
  • Spinach
  • Chickpeas
  • Beans

Do not drink too much black tea, and caffeinated beverages. • Do not combine milk and meat. Because milk contains calcium, a calcium hinders the proper absorption of iron in the body. Eat more fruits and vegetables!

Do not forget:

  • Dairy products
  • Nuts
  • Muesli

The teenage years is extremely important and physical activity. Be more active during physical education classes and definitely let your hobby is a sport (running, handball, tennis, volleyball,…).

Avoid rigorous child! Also, your body did not need any diet. Choose foods wisely and be physically active. It is the safest and healthiest way to maintain body weight. Drink plenty of fluids, preferably water.

Further stresses need to eat food, and plant and animal penetrate due to regular intake of all essential nutritional elements important for the body. Avoid discharge of products of animal origin. All teenagers should be sure to eat breakfast because the body is in the process of development and it needs nutrients. Be sure to avoid industrially processed foods, which in itself in most cases have additives that can adversely affect the proper development of your body.


Photo by Luke Lehrfeld / CC BY

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