Articles

Teens and junks

By Ms. Sangeetha Susan Thomas : Nutritionist

Teenagers are seldom satisfied with their appearance, regardless of how they look to others. Girls are often unhappy with their weight and body shape and boys mainly focus on masculine physiques. They spare their time imitating film stars. This leads inappropriate eating behaviours in teenagers. They include fast foods mostly when they watch television or while they read magazine or when they are with their friends. Today bakeries, pizza huts, restaurants are the oasis for the teenagers. They listen to music, hang out with friends, dine and enjoy at these favourite places.
Teenagers form mainly negative association with healthy foods and positive associations with junk foods. The relatively uniform growth of childhood is suddenly altered by a rapid increase in the growth rate due to the increase in physical growth and development. They have an increased demand of nutrients. The nutrient intake and needs varies with lifestyle and food habits. The daily inclusion of fast foods coupled with the omission of a variety of healthy foods is setting many teenagers up for serious health problem.
The best nutrition advice to keep healthy is by including:

• Eat a variety of foods.
• Balance the food eaten with physical activity.
• Choose a diet with plenty of whole grain products, vegetables and fruits.
• Choose a diet low in fat, saturated fat and cholesterol.
• Choose a diet moderate in sugars and salt.
• Choose a diet that provides enough calcium and iron to meet the growing body's requirements.

The way you eat and look after your body sends a powerful message. Enjoy healthy food. Avoid fat foods. Children should take up some responsibilities in the kitchen in planning and preparing the meals.

Requirements of nutrients

Teens are notorious for being hungry a lot. This is because the body demands extra nutrients to support the major growth and development of muscle and bones.

Insufficient protein intake is common in teenagers. If energy intake is adequate for any reason (e.g. chronic illness or for reducing weight) dietary protein may be used to meet energy needs which will affect in the formation of new tissues or repair of the tissue. This will lead to a reduction in growth rate and decrease in the lean body mass.

Calcium plays an important role in the growth and health of the teenager. Calcium needs are greater during puberty. The consumption of beverages like soda are more likely to break a bone that an active teenager who do not drink sodas. The less bone formation during adolescence, the greater risk of osteoporosis in the later stage.

All teenagers have high requirements for iron, the building up of muscle mass in boys and girls with onset of menstruation are at a higher need of iron. Because of the rapid growth and increase in lean body mass, iron may be lowered which will lead to iron deficiency anaemia there by affecting the learning.

Make small changes overtime in what you eat and the level of activity you do. After all small steps work better than giant leaps. Enjoy your taste to enjoy a variety of foods. Go ahead and balance what you eat and the physical activity. No need to worry about just one meal or one day. Enjoy all foods, just doesn’t over do it. Walk the dog; don’t just watch the dog walk.