FOOD &NUTRITION BLOG
The intake of nutrition is very important for teenage girl, so what is the nutrients body need and how can we get the nutrients? Let’s find out!
WHY IS NUTRIENT ESSENTIAL FOR TEENAGES?
At this critical time, any undernutrition will have an impact on the future health of individuals. Lack of food intake may delay physical development. Rapid physical changes in puberty directly affect a person’s nutritional needs. Nutritional status and body growth are interdependent and therefore optimal nutrition is required to achieve full growth potential.
WHAT ARE THE DIETARY HABITS FOR TEEN GRIL TO GAIN THE NUTRIENTS?
? Reduce the intake of the soft drinks and snacks.
There is a high level of sugar and caffeine content in soft drink and can cause chronic dehydrate over time.
? Do not skip breakfasts.
Skip breakfast can’t help you lose weight, opposite, eat breakfast can help you lose weight an and gets the Metabolism running.
? Reduce the size of your meals.
Can reduce the food waste, choose the right amount for you.
? Don’t add salt to your food.
Low salt content in diet help avoid high blood pressure. People with high blood pressure are more likely to suffer from heart disease or stroke.
WHAT MAKE UP A GOOD BALANCED HEALTHY MEAL?
There are five groups of food that make up our meals
? Meats and poultry, fish, eggs, tofu, nuts and seeds
? Grain foods, high cereal fibre varieties
? Milk, yoghurt, cheese and/or alternatives, mostly reduced fat.
A healthy meal should include a variety of foods in each food group. Different food types provide different kinds of nutrients body need. The key is to eat in a right amount. Some type of food are not count into the food groups, they are occasional food, such as sweets, desserts, butter and so on. They commonly too high of energy, sugar and fats. They are the foods that we should reduce or avoid.
Example of breakfast food intake
Fruit Dairy Grain Protein
1 apple 1 cup skim ½ cup of brown rice 1 egg
1 orange 1 slice low-fat cheese 1 cup of whole grain cereal 1 oz lean ham
1 banana 1 cup of fruit yogurt 1 slice of wholegrain bread ¼ cup of tofu
1 cup of melon ½ cup of oatmeal
¼ cup of dried fruit
WHAT’S THE BEST EATING TO GET THE NUTRITION?
You are limited in the intake of the food each day, but you can maximum the nutrients of food in an limited amount.
? Eat fibrous food
Dietary fibre is important for healthy and regular digestion.
? Eat food with protein
Protein helps the growth and repair of muscle
There is list of healthy food that have a high level of nutrients in them
Salmon is rich of Omaga-3 fatty acids which is the nutrients that very important for daily functioning of our body.
It has a great amount of vitamins, minerals, fibre, antioxidants and various bioactive compounds.
They are high in potassium, iron and copper. Also contains vitamin C and vitamins B.
IMPORTANT ELEMENTS FOR OUR BODY
Iron Iron is one of the main raw materials for the synthesis of hemoglobin in the human body, which can improve physiological activities and the supply of nutrients and oxygen in the brain.
Zinc Zinc plays an important role in human growth and development, reproductive heredity, immunity, endocrine and other important physiological processes.
Calcium Help bone formation, muscle contraction, the growth and development of the human body, eliminate fatigue, brain training and anti-aging, almost all activities of life are inseparable from calcium.
Carbohydrate Carbohydrates are the primary and most economical source of energy for the body.
Vitamin Vitamin is a kind of microorganic substance which must be obtained from food in order to maintain normal physiological function of human and animals. It plays an important role in human growth, metabolism and development
Protein Protein is an important component that helps build human cells