THE HEALTH OF ADOLESCENTS: THE RIGHT FOODS FOR ADOLESCENTS
Teenagers’ diets tend to be poorly balanced. But if a mother provides a balanced diet at home, there will be no great harm in her adolescent children’s gulping malteds and eating chips in their favourite food shop. Remember, adolescents’ appetites can be enormous; they often eat more than their grown parents do.
human beings must have proteins, minerals, vitamins, and iron. Protein foods include meat, fish, eggs, and milk. They are expensive but they are essential for growth. Two good sources of protein should be served at every meal—for example, an egg and a large glass of milk for breakfast, or bacon or a slice of ham instead of the egg. At lunch, there should be meat or fish or a cheese dish, plus a large glass of milk. And at the evening meal, the main course should consist of fish, meat, eggs, or cheese, with another glass of milk. Between meals, milk should be taken to bring the total up to four glasses, or two pints, a day. I emphasize milk because it not only supplies protein but is the best source of the minerals calcium and phosphorus, which are essential for building bones.
Vitamins should be provided by serving fruits and vegetables; both green and yellow vegetables should be included. Liver, which is an excellent source of all the vitamin B group, should be eaten once a week. A daily addition of vitamin A and vitamin 1) is helpful during this period of active growth. Some margarine is fortified with vitamin A. Most milk has vitamin 1). I often recommend that adolescents supplement their diets by taking one or two multi-vitamin capsules a day. Ask your doctor about this.
Extra iron is needed to build rich, red blood for growing young people. Girls who are beginning to menstruate may require additional iron to replace what is lost in the menstrual blood. Some foods rich in iron are: lean meat, especially liver, heart, and kidneys; leafy green vegetables; egg yolk; whole grain and enriched bread and cereal; potatoes; oysters; dried fruits, peas, and beans.
Overweight and underweight
Being underweight to the point of impaired physical well-being is not an important problem among teenagers. On the other hand, overweight is a more serious problem, both physically and emotionally.
Getting young people to gain or lose weight requires the tact of a diplomat. The following suggestions apply not only to health but to many other situations in which the parent must exert authority: Never use ridicule or let other members of the family use it if you can possibly prevent them. Ridicule is always cruel and adolescents are particularly sensitive. Do not nag. This defeats its own purpose, especially with adolescents. Give the problem serious attention, with special consideration for the particular person involved. Remember that teenagers are individuals.
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