Nutrition for teenage girls
During puberty, parents need to pay attention to choosing a diet for their children, especially girls, to ensure the best health for their children.
Puberty is a very important period of development of the human body. During this period, parents need to pay attention in choosing nutrition for their children, especially girls, to ensure the best health for their children. An ideal diet is a diet rich in beneficial fats, iron, calcium, eating lots of vegetables and fruits, not skipping breakfast…
first Don’t skip breakfast
After a long night’s sleep from 8 to 12 hours, the body needs more energy for the activities of a new day. A breakfast full of nutrients will Help children increase concentration, learn quickly and maintain a weight of the same height ideal.
A nutritious breakfast will help children increase their concentration, learn quickly and maintain an ideal weight and height.
2 Eat lots of green vegetables and fruits
In green vegetables and fruits not only contain a large amount of fiber that helps improves the digestive system, but also contains many vitamins and minerals, which are essential for healthhelps reduce the rate of cancer, cardiovascular disease and obesity …
Besides, girls in puberty should eat more green vegetables and fruits to be able to own a smooth, bright white skin.
Eat lots of green vegetables and fruits
3 Vitamin A Supplement
Entering puberty, girls are often very nervous when dealing with the onslaught of acne.
To prevent the appearance of acne, add vitamin A by increasing fruits such as oranges, carrots, tomatoes, melons… Because vitamin A can Limit the secretion of sebum (oil is a favorable environment for acne to appear).
Vitamin A Supplement
4 Add fat
It is a mistake if girls do not add fat for fear of gaining weight. According to nutritionists, teenage girls do not necessarily need to cut the fat content of their diets.
Fats in fish such as tuna, sardines, salmon… are really good for the body, especially a body in the developing stage because of these fats. Helps protect the heart as well as support the brain, helping to improve concentration.
Add fat
Also, instead of cutting back on healthy fats, Limit intake of too much sugar from candies or snacksThis is the main cause of obesity and diabetes.
5 Iron supplement
Entering puberty, girls will have a “menstrual period” every month, which means that each month they will lose a significant amount of blood.
Therefore, if you do not supplement iron content, the body will easily fall into a state of Iron deficiency leads to anemia, dizziness and lightheadedness.
To supplement the amount of iron the body needs, take Add iron-rich foods such as liver, beans, red meats, seafood, or whole grains.
Iron supplement
6 Canxi additional
Calcium is the most important ingredient for puberty. Because this is the time when muscles and bones develop the most.
According to experts, at this stage, bone mass will increase by 45%. Therefore, to provide the necessary amount of calcium, girls should Add foods rich in calcium such as milk, yogurt, butter, green vegetables, tofu, etc. to avoid bone diseases, joint pain or calcium deficiency later.
Canxi additional
Please add the above foods to help your child develop the healthiest during puberty!
Reference source lamsao.com
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