Healthy food is very important for the people belong to all age groups, especially kids and teens. Teenagers can neither called adults nor children. Therefore, it is very important to take the healthy food during your teenage so that later one can take the responsibility of the life. The parents of these teenagers have to be very careful while selecting the proper diet and food because the nutrition energy requirements of these teenagers are generally different and higher than the others age group people.


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• Balance diet

The diet of a teenager should be balanced and must contain the proper combination of minerals, vitamin E, B, C, carbohydrate, protein, fiber, fat and a lot of fluid containing food and other liquids.

• Protein

Protein is very important for the teenagers for the muscle and bone growth. Protein is the basic source of energy. There are several protein rich foods like milk, yoghurt, soya beans, cheese and low-fat milk. Also dry fruits are rich in protein and calcium and much needed for teen growth. Most importantly if the person is a vegetarian then the above foods are very important as they have no access to protein rich non vegetarian food. The other food which contains protein is chana, karamani, rajma and dal.

• Carbohydrate

Carbohydrate is a very important substance for teen growth. Potato and milk are the main source of it, and another source includes maze, roasted grains, rice and wheat.

• Fiber rich food

Teenagers need a lot of vitamins and fiber rich foods. The main source of fiber rich food is green vegetables, muffins, buns, wheat, corn, Apple, Orange, Green peas, strawberries and raspberries.

• Iron

Iron is very important for the teenagers for strong muscle, bone formation. Their regular diet should have a good and balanced intake of the iron. In fact, teenager girls are in need of more iron than the boys as they loss iron during menstruation cycle. For non vegetarians red meat, especially fish is a good source of iron. Apart from that fortified cereals, pulse, green vegetables, beans and lentils are also rich iron sources. Along with the food which contains vitamin C like orange and lemon is very important for teen growth. Fruit juice, Raisins, dates are also a good source of iron.

• Honey

Honey is one of the best food/liquids for teenagers. It is considered to be the best remedy of diarrhea when mixed with hot water. It is very helpful when taken in the morning with empathy stomach. Honey is also very important for curing the disease like cold, cough, sore throat and a skin related problems.

• Lentils

This protein rich food is also fast to cook. It is often called as Hero foods because of the advantages it posses. It is extremely high in nutrition and calorie content. For those who love the spicy foods especially teenager lentils daal - a popular Indian food is often described as a friendly food.

• Olive oil

The main benefit of olive oil is in his skin and hair treatment.

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