In this article, we briefly describe Weight Loss Diets For Teenagers 14 Years Old And An Approximate Daily Diet. It is very important for parents to take responsibility for the nutrition of teenagers. There are so many temptations around in the form of chips, hot dogs, hamburgers, cola, and other fast food that it is often difficult for children to resist and dine on healthy porridge instead of shawarma. In addition, teenagers usually have pocket money and it is difficult for parents to track what a child eats outside the home.
Of course, it will not be possible to completely protect a teenager from fast food, but this should not be done, because the forbidden fruit is always especially sweet. But to teach the basics of nutrition and provide a complete and balanced diet at home is the task of parents. If the child is already overweight, it is necessary to reconsider the diet. Rigid weight loss diets for teenagers aged 14 are harmful to health, so parents need to ensure that the diet is healthy, complete, and balanced.
Basic nutrition rules for teenagers
The main rule of nutrition for teenagers is a healthy, balanced, and rational diet. The basis should be vegetables, greens, lean meat and fish, unsweetened fruits, and cereals.
It is necessary to abandon frying, it is better to stew, bake, or steam food. You do not need to add butter to porridge – it is better to cook vegetable gravy stewed in its own juice in a pan.
You need to eat in small portions 4-5 times a day, at regular intervals.
Breakfast should be hearty and nutritious; for lunch, you can offer your child soups or a side dish with meat. Dinner – baked or stewed vegetables with fish. Snacks should be healthy and low-calorie: unsweetened fruits, vegetables, cottage cheese, and natural yogurt.
It is very important to minimize the consumption of junk food: crackers, chips, carbonated drinks, sweets, and fast food. It is necessary to limit the consumption of fatty, fried, spicy, and smoked foods, muffins, and sweets.
Studies conducted by Norwegian scientists have shown that healthy eating and the absence of skipping meals by teenagers reduce the likelihood of behavioral problems at school. Experts also say that all family members need to eat right: you can’t demand dieting only from a child.
Weight Loss Diet Plan for Teenage Girl
The diet of a teenager, especially if there is excess weight, is made up of parents together with a specialist, doctor, or nutritionist, and it should be based on healthy and low-calorie foods. High-calorie foods are allowed in strictly limited quantities.
Breakfast: cottage cheese casserole with dried apricots, raisins, nuts, and tea. The fat content of cottage cheese should be no more than 5%. One serving of cottage cheese – 150 – 180 g, dried fruits, and nuts – just a few pieces to decorate the dish.
British scientists have proven that breakfast is an important part of a healthy lifestyle. The body of children who eat breakfast, immediately after waking up, receives a sufficient amount of nutrients, such as fiber, vitamins C, Ca, Fe, I, and folic acid.
- Second breakfast: low-fat yogurt, banana.
- Lunch: durum wheat spaghetti, salad (greens, tomatoes, cucumbers dressed in olive oil and lemon), chicken breast baked in foil in the oven.
- Snack: two apples or pear.
- Dinner: grilled or oven-roasted vegetables (potatoes, bell peppers, carrots), low-fat fish fillet, cheese bread.
Don’t forget to drink enough water throughout the day.
The nutrition of a teenager should cover the needs of a growing body, so strict diets can do harm. Their experts do not recommend it not only for children but also for adults: strict and extreme restrictions do not give good results in the long run.
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