Nutritional Requirements for both Boys and Girls in Puberty

Nutrition requirements during puberty: Puberty is a significant period for physical growth and sexual maturation. Consuming an adequate and balanced healthy diet during all phases of growth appears necessary both for proper growth and normal pubertal development. Growth retardation is one of the most important health concerns for pubertal child and their parents as well as health care workers.

Major components of food include proteins, fats, carbohydrates, minerals and vitamins which perform various important functions.

Nutrition requirements during puberty

Fruits and vegetables for good health -Eat five to eight portions of fresh fruits and vegetables a day. This is because they’re full of vitamins, minerals, fiber and also antioxidants.

Veggie meals to be fit – You should ensure that you intake a balanced diet of vegetable meals like beans, quinoa, pulses and cheese, which contain a good amount of proteins.

Water for hydration – Drink plenty of water and herbal tea. This helps to flush out toxins from the body and can reduce the body temperature, keep your lungs clean, helps in digestion, skin glowing and reduces excess fat.

Calcium – As you grow, your bones becomes weak. Therefore every girl and boy should eat calcium rich foods like milk, egg, curd, yogurt and leafy green veggies such as spinach, broccoli, cabbage and mushrooms.

Iron deficiency – Iron is important for all children going through puberty as it helps to stay fit and helps to fight against infections. Most girls suffer from iron deficiency anemia this result in menstruation breaks. This is mostly due to an improper and a poor diet. Thus, every girl and boy should ensure to take an iron rich diet which includes Beans, lentils, Tofu, Baked potatoes, Cashews, Dark green leafy vegetables such as spinach,Fortified breakfast cereals, Whole-grain and enriched breads etc.

Essential fats for teenagers – Omega-3 and omega -6 are essential fatty acids. They are mostly found in oily fish, shelled hemp seeds, pumpkin seeds, sunflower seeds, flax seeds and walnuts. Thus, the cold pressed oils of the nuts and seeds are also good nutrient foods. You should eat them daily for good health.