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HEALTHY DIET PLAN FOR TEENAGERS AND YOUNGSTERS

A Teenager needs a balanced diet for his active body, and mind. The teenage is a time of rapid growth and development, so a healthy diet is particularly important. Healthy eating during teenage is important as body changes during this time and affect an individual's nutritional and dietary needs. It is important to eat well-balanced meals for muscle building, bone growth, and boost the immune system and development. The adolescent is the stage for developing bad food habits like smoking, chewing tobacco or drinking. These should be avoided as it will badly affect health. Healthy eating and regular physical exercises increase strength and maintaining a healthy body image.

Healthy Diet Plan for Teenagers and Youngsters

DIET PLAN FOR TEENAGERS AND YOUNGSTERS

EARLY-MORNING

Milk + soaked almond -5 pieces + Soaked Raisins - 5 pieces

BREAKFAST

Stuffed parantha / Veg sandwich + 1 fruit / Bread toast with egg / Fresh Juice / Milk

TIFFIN

Prantha with veg or dal / Veg Sewian / Veg poha / Veg idli / Besan pancake / Suji pancake / Veg upma / Sprouts / 1 fruit

LUNCH

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad

MID-EVENING

Fruit / Lemon water / Buttermilk

PRE-DINNER

Smoothie / Milk shake / Sprouts or rainbow sandwich / Riceflakes Snacks / Dhokla / Egg-1/ Soup (homemade)

DINNER

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad / Tofu / Nutri / Chicken or Egg (Any one)

BED TIME

Low-fat milk

DIET CHART FOR TEENAGERS AND YOUNGSTERS

CEREALS

FOODS TO BE CONSUMED

Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Whole wheat pasta, Finger millet, Rice flakes, Barley

Flour Ratio - Wheat Atta (50%) + Black chana Atta (20%) + Ragi flour (30%)

FOODS TO BE AVOIDED

Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni

FRUITS

FOODS TO BE CONSUMED

All fruits

FOODS TO BE AVOIDED

Canned fruits and juices

VEGETABLES

FOODS TO BE CONSUMED

All vegetables, Seasonal vegetable should be consumed. Raw vegetables like Radish, Carrot, Onion, Tomato, Cucumber etc.

FOODS TO BE AVOIDED

Canned vegetables and Chips and Roasted potatoes, Crisp and Cheese filled snacks, Coconut, Frozen vegetables

PULSES

FOODS TO BE CONSUMED

All pulse and legumes

FOODS TO BE AVOIDED

Nil

DAIRY PRODUCTS

FOODS TO BE CONSUMED

Low-fat milk, Tofu, Cheese, Curd, Yogurt, Buttermilk, Cottage cheese

FOODS TO BE AVOIDED

Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.

FATS

FOODS TO BE CONSUMED

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil

FOODS TO BE AVOIDED

Unsaturated fats, Cream, Palm oil, Coconut oil, Butter

SPICES

FOODS TO BE CONSUMED

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel

FOODS TO BE AVOIDED

Red chilies

DRINKS

FOODS TO BE CONSUMED

Coconut water, Clear soups, Sugarcane juice, Fat free homemade soups, Green juice, Herbal tea, Beetroot juice, Lemon water, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices

FOODS TO BE AVOIDED

Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks

FLESH FOODS

FOODS TO BE CONSUMED

Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken

FOODS TO BE AVOIDED

Raw, Uncooked and Processed meat, fish especially Selfish, Shark, Swordfish, Marlin, clams, Mussels, Oysters and Scallops, Meat patties, Burgers, Pork, Organ meat, Liver, Kidney, Chest, Red meat, Fish fried in suitable oil, Prawns, Lobster, Crab, Lean beef, Lamb, Ham, Turkey, Rabbit, Sausages, Mutton, Salami, Bacon, Duck, Goose, Visible fat on meat

DRY-FRUITS

FOODS TO BE CONSUMED

Almond, Raisins, Ground nuts, Walnut, Peanuts, Pistachio, Cashew nuts

FOODS TO BE AVOIDED

Nil

PREPARED FOODS

FOODS TO BE CONSUMED

Home made only, Jaggery

FOODS TO BE AVOIDED

Bakery and Processed foods, Pastry, Puddings, Packed soups, Mayonnaise, Cream soups, Chocolate, Fudge, Butter scotch, Coconut bar, All fried foods, Junk foods, Sauces etc, Fruit jellies, Jams, Refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces etc.

LIFESTYLE RECOMMENDATIONS FOR TEENAGERS AND YOUNGSTERS

  • Water intake should be 10-12 glasses.
  • Physical activity and outdoor activity for 30 min is recommended.
  • Small and frequent meals should be taken.
  • Whole fruit should be preferred to fruit juices.
  • Skipping of meals should be avoided especially breakfast.
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Author Bio:

Best Ayurvedic Doctor - Dr. Meenakshi Chauhan

Dr. Meenakshi Chauhan

MD (ALT. MEDICINE)

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Reviewed By:

Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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