Diet plan | Diet plans for teens

Dieting tips for teenagers

* Calories Boys aged 12-14 need 2200 a day, about the same as an adult, while girls need 1800. Kids aged 15-18 need around an extra 500 calories a day on top.

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This big need for calories explains why teens, especially boys, are always 'starving'. But it's better to let them fill up on calorie-rich, nutritious foods like nuts, seeds and dried fruits rather than junk.

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A bowl of muesli with semi-skimmed milk, for example, is a better snack than a packet of crisps or a chocolate biscuit.

* Protein Boys especially need good protein intake, because they are developing muscles, and usually growing to be taller, larger and stronger than girls. Make sure they have protein every day, from lean meats and poultry, fish, dairy products, nuts and pulses, eggs.

* Fats Steer clear of the unhealthy trans fats and hydrogentated vegetable oils found in so many manufactured products. A healthy diet for teens must include some fat, so make sure you use healthy oils like olive, sunflower, vegetable and groundnut, in dressings and cooking. Serve oily fish a couple of times a week as well.

* Minerals Calcium is essential for building stong teeth and bones, yet around 20% of teenage girls aren't getting enough. They can get it by eating dairy products, and it's also found in dark green leafy veg, nuts, seeds, dried fruits, pulses and some fortified bread and cereals. Iron is also important, particularly for girls once they've begun menstruation.

Make sure they eat red meat or soya mince, dark leafy greens, seeds, nuts, pulses, eggs, baked beans, dried fruits, wholemeal bread. Vegetarian teenagers have to be particularly careful to get enough iron. To be certain that teenagers are getting enough of other important minerals, give them plenty of fresh fruit and vegetables, nuts, seeds and dried fruits and pulses.

* Vitamins Check out this list to find out what foods you should be including in your teenager's diet to give them a good helping of essential vitamins.

* SaltKids aged 11+ should have no more than 6g salt (2.4g sodium) a day. Most processed foods contain a lot of salt, so avoid them as much as possible.

Dieting tips for teenagers - Diet plans - Diet menus, To take care of your cholesterol levels as well as your weight you have to make mild efforts like choosing tofu tikka over paneer tikka.

Diet plans - Paneer tikka is usually made of full cream milk and tofu on the other hand is made with soya.

Diet Plan, Normally a healthy body digests the food within fifteen to twenty minutes and converts it into energy. A wise and correct choice of food items, the method of cooking them and punctuality and regularity of food timings are important for good Healthy Eating Plans. A sound health in itself is a means to real beauty. Our food must contain a balanced quantity of protein and carbohydrates. Super healthy diet.

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