Choose your foods, teenagers!

Good nutrition is essential for everyone, but it’s especially important for growing teenagers. A survey done by the 2007 Australian National Children's Nutrition and Physical Activity, teenage boys and girls aged 14 to 16 consumed only half the recommended serves of fruits and vegetables per day. One in four adolescents buys unhealthy takeaway food every day or even a few times a day. Which means, teenagers are more likely to have unbalanced diet.

 Adolescence is a time of rapid growth, and the primary dietary need is for energy - often reflected in a voracious appetite. Ideally, foods in the diet should be rich in energy and nutrients. Providing calories in the form of sugary or fatty snacks can mean nutrient intake is compromised, so teenagers should be encouraged to choose a variety of foods from the other basic food groups which they have to think about these kind of foods' contains:

• Plenty of starchy carbohydrates - bread, rice, pasta, breakfast cereals, chapattis, couscous and potatoes
• Plenty of fruit and vegetables - at least five portions every day
• Two to three portions of dairy products, such as milk, yoghurt, fromage frais and pasteurised cheeses
• Two servings of protein, such as meat, fish, eggs, beans and pulses
• Not too many fatty foods
• Limit sugar-rich food and drinks
• Other important dietary habits to follow during adolescence include:
• Drink six to eight glasses of fluid a day.
• Eat regular meals, including breakfast, as it can provide essential nutrients and improve concentration in the mornings. Choose a fortified breakfast cereal with semi-skimmed milk and a glass of fruit juice.
• Take regular exercise, which is important for overall fitness and cardiovascular health, as well as bone development.

NTV7 The Breakfast Show - 

Diets for Teenagers by Wong Yu Jin

(Nutritionist & Wellness Guru) 

Not to forget, they also have to avoid from eating too much foods and not to take foods such as:

• Junk foods - which might give harm to their body because, most of it contains ingredients that are not good for health. It can also be considered as a bad fuel to your body system.
• Soft drinks - which can make your body feels unease
• Alcohol - as teenagers are unsuitable for this kind of drink. Because it will always bring bad affects to the mind. Besides, our religion Islam has forbids us from taking it. 

So, Malaysian teenagers, let us eat good foods for better life. It will always come with benefits if we avoid what we have to.. 

Sources: http://www.nutrition.com.sg/he/heteens.asp