Importance of bone iron in adolescence Kunal

importance of bone iron in adolescence

Adolescence is a period in which the greatest physical and mental development occurs. Proper nutrition is very important at this age, as well as proper nutrition for teenage girls is important at this time because in motherhood, proper nutrition provides immunity, as well as lack of proper nutrition does not increases height, bones and weak bones. may be obese
Adolescent nutrition is the key to motherhood and proper nutrition at this age does not allow the body to be further exhausted, which gives the ability to fight against various problems during childbirth after being mother
That is why, along with daily diet, teenage girls should include in their diet green vegetables, seasonal fruits, jaggery and gram etc. Vegetables, soups, cereals for calories, roti, nuts for protein, soy, egg, legumes, etc. beans, gram, chicken as well as tried gram, green mung, jaggery, green vegetables, cabbage, cauliflower, phalguni leaves and include soup made from it, pomegranate, lemonade, orange etc. To avoid obesity, avoid eating junk food and high fat foods. Include vitamin C in your diet like lemon, amla, orange, guava etc. It helps the absorption of iron. Also, do not consume or reduce the amount of tea, etc. with your meals every day as it interferes with iron absorption.
*”Hello mother and hello son”*
It is said that as the foundation is, so will the house, for a healthy society it is necessary to have a healthy child and the most important thing for this is a healthy mother and her nutrition. For proper nutrition, a suitable diet is required from adolescence, pregnancy to lactation and from the winning phase of the child to adolescence, for which it is very important to have a balanced diet.
Regarding pregnancy, a balanced diet consisting of fruits and vegetables, carbohydrates, proteins (lentils, fish, eggs, milk, yogurt, cheese, soy) and fats including nuts and healthy fats. Also included are foods that contain folic acid such as beans, spinach, green vegetables, greens, mustard greens, corn, peas, oranges, chickpeas, and whole grains.
Calories: Pregnant women should maintain a diet between 2000-2400 calories, as well as keep in mind that if fat or weight is more according to BMI, it should be kept under control.
Protein: Protein One gram of IBW should take about 60-80 grams of protein in the diet. For this, it includes milk, dairy products, cheese, cheese, cashews, almonds, legumes, fish, eggs, etc.
Calcium: Include 1500-1600 mg of calcium per day in the diet of pregnant women, calcium is essential for the health and strong bones of the pregnant woman and the baby, milk, cheese, curd, chhena, legumes, fenugreek , bit, for calcium – rich food. Contains figs, sesame, millet, etc.
In addition, 12-14 glasses of water should be drunk, keep in mind that the water should be clean. Take vegetables, legumes, milk for vitamins
Iodine also makes a very important contribution to pregnancy. Iodine is essential for your baby’s brain development. Its deficiency can lead to mental illness, weight gain, etc. in the child
Pregnant women should take 200-220 mg of iodine per day. Therefore, include cereals, legumes, milk, meat, eggs and iodized salt in your diet. He also drinks milk, etc.
Nutrition involved in breastfeeding: As during pregnancy, the baby receives all its nutrition from breast milk. Also, for a healthy mother’s body, proper nutrition is required.
For this, the mother needs protein, calcium and carbohydrates, energy and iron in her diet, so her diet includes milk, cheese, curd, chicken, egg, cereals, lentils, nuts, leaves fenugreek, soy, lentils. , radish Address
Child nutrition (education and nutrition)
From birth to six months, only breast milk should be given, not even water.
After six months, the baby is gradually introduced to solid foods along with breast milk, steamed vegetables and fruits such as spinach, beans, pumpkin, potato, banana, apple and soup, oats, oatmeal, cucumber, egg, chicken are good. .
For this, the amount should be increased gradually. In six months, fruit and vegetable puree, two to three tablespoons twice a day, in seven to eight months, 100-125 mg of grain puree three times a day, three to four times in nine to eleven months. , 125-175 milligrams and whatever the rest of the household eats in 12-24 months can grind it well and give 250 milligrams up to 3-5 times.
*healthy lunch*
*Education and nutrition*
For this reason, attention must be paid to the children’s lunch and the food they eat. The nutritious lunch should be a lunch box that provides adequate nutrition for the child, which is rich in calcium, protein, fat, fiber and vitamins. In this we include Oats, Nuts, Orange, Cucumber, Paneer, Mix Veg or Mix Veg Pulao, Chilla, Moong Dal Chilla, Egg, Egg and Whole Grain ‘Chilla Aate Ka Chilla, Atta Pasta and many more. , rolls containing cheese, filled with cones, as well as potato, wedge rib, orange, apple, cucumber, carrot, etc.
In this way, consume all food groups to keep our country and society healthy. It includes sesame, jaggery, pomegranate etc.

Author Gazala Mateen, Chief Dietitian
Balance Bite Clinic

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