Adequate nutrition is very important in adolescence

Ghazala Mateen

Adolescence is a period in which the greatest physical and mental development occurs. Adequate nutrition is very important at this age. Adequate nutrition for adolescent girls is also important at this time because proper nutrition in motherhood later in life provides immunity. Lack of proper nutrition can lead to weak bones and obesity.

Adolescent education is the key to motherhood. Proper nutrition at this age does not allow the body to lack more, which gives the ability to fight against various problems during childbirth after becoming a mother.

teenage diet

That is why along with daily diet girls should include green vegetables, seasonal fruits, jaggery and gram etc. in your diet. In adolescence, include calcium, fiber, vitamin and the most important iron along with foods rich in protein and calories. For this, seasonal fruits, vegetables, soups, cereals for calories, roti, nuts for protein, soy, egg, lentils, beans, gram, chicken and tried gram, green mung, jaggery, green vegetables, cabbage, Cauliflower Includes phalguni leaves and soup made with it, pomegranate, lemonade, orange, etc. To avoid obesity, avoid junk food outside of food and fattier foods. Include Vitamin C in your diet like lemon, amla, orange, guava etc. It helps the absorption of iron. Avoid or reduce your intake of a lot of tea with your meals each day, as it interferes with iron absorption.

hello mother and hello son

It is said that as the foundation is, so is the house. For a healthy society it is necessary to have a healthy child. The most important thing for him is the health of the mother and her nutrition. Correct nutrition requires adequate nutrition from adolescence, pregnancy to lactation and from the winning phase of the child to adolescence. For this it is very important to have a balanced diet.

Speaking of pregnancy, a balanced diet consisting of vegetables, carbohydrates, proteins (lentils, fish, eggs, milk, curd, 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 eat between 2000 and 2400 calories. They should keep in mind that if fat or weight is more in line with BMI, it should be kept under control.

protein Proteins: 1 gram IBW About 60-80 grams of protein should be taken 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. Calcium rich diet includes milk, cheese, curd, chhena, pulses, fenugreek, pieces, figs, sesame, millet etc.

In addition, 12-14 glasses of water should be drunk. Make sure the water is 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. Also drink milk, etc.

nutrition involved in breastfeeding Just like pregnancy, during breastfeeding, the baby gets all its nutrition from breast milk. For a healthy mother’s body, proper nutrition is necessary.

For this, the mother needs protein, calcium and carbohydrates, energy and iron in her diet. Therefore, milk, cheese, curd, chicken, egg, cereals, legumes, nuts, fenugreek leaves, soy, lentils, radish are known in their diet.

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. Boiled vegetables and fruits including spinach, beans, squash, potato, banana, apple and soup, oats, oatmeal, cucumber, egg, chicken should be cooked well

For this, the amount should be increased gradually. In six months, two or three spoonfuls of pureed fruits and well-rotted vegetables twice a day. In seven to eight months, 100-125 mg of mashed grains three times a day. I mash three to four times in nine to eleven months. 125-175 milligrams and whatever the rest of the household eats in 12-24 months, they can grind it up well and give 250 milligrams up to 3-5 times.

healthy lunch

education also nutrition

For this reason, attention must be paid to the children’s lunch and the food they eat. Postic lunch should be a lunch box, which provides adequate nutrition to the child. It is rich in calcium, proteins, fats, fiber, vitamins. In this we include Oats, Nuts, Orange, Cucumber, Paneer, Mix Veg or Mix Veg Pulao, Besan Chilla Moong Dal Chilla, Egg, Whole Egg and Chilla Aate Ka Chilla, Atta Pasta and many more. from paneer, cons. Also put potatoes, give wedges rib, orange, apple, cucumber, carrot, etc.

In this way, all food groups must be consumed, so that our country and our society remain healthy. It includes sesame, jaggery, pomegranate etc.

Ghazala Mateen

(The author is the Chief Dietitian at Balance Bite Clinic and the Coordinator of the Jharkhand Chapter of the Indian Dietetic Association)

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