Adolescence is the golden age of physical and intellectual growth in life. During this period, all parts and organs of the whole body gradually mature. Growth rate, sexual maturity, learning ability and labor efficiency are all closely related to nutritional status. In order to make teenagers grow up healthily, we should pay attention to the following special requirements in diet:

1, thermal energy Teenagers grow fast, have a large amount of activities and need more thermal energy, with an average of about 2,800 calories a day.

2. Teenagers in protein need more protein than adults, and the quality is higher than adults. They need about 80 to 90 grams of protein every day. Teenagers should eat more animal protein, such as eggs, milk, lean meat and animal liver. In addition, animal eggs should also be distributed in three meals, not concentrated in one meal, so as not to increase the burden on the gastrointestinal tract.

Vitamins are indispensable substances for human growth and development, especially for teenagers. If you lack vitamins for a long time, it will affect your growth and even lead to vitamin deficiency. If vitamin A is deficient, you will suffer from night blindness and dry eye; Vitamin b; Lack, will suffer from neuritis, beriberi; Vitamin B2 deficiency. Will suffer from angular stomatitis and glossitis; Vitamin c deficiency can lead to scurvy; Vitamin D deficiency will affect its bone development. To this end, teenagers had better eat 500 grams of fresh vegetables every day.

4. Inorganic salt teenagers need to have enough elements such as calcium, phosphorus, iron and iodine. Calcium and phosphorus are the main substances that make up bone canals and teeth. Without calcium and phosphorus, the development of bone canal will be hindered, and rickets will occur in severe cases. Iron is an important component of red blood cells. With the growth of the body, the blood volume of teenagers increases gradually and needs more iron. If they lack iron, they are prone to anemia. Iodine is an important component of thyroxine, which can promote metabolism and the development of nerve-bone pathway. Teenagers with insufficient iodine intake will be short stature and mentally retarded.

What foods and nutrients should be paid attention to in youth diet;

1. Diversified diet and reasonable nutrition are of great significance to the healthy growth and study of teenagers. According to the requirements of nutrition, teenagers should have staple food, non-staple food, meat and vegetables, and try their best to diversify. Reasonable staple food is flour products other than rice, such as noodles, steamed buns, steamed bread, jiaozi and wonton. According to the advice of nutritionists, corn, millet, buckwheat, sorghum rice, sweet potato and other miscellaneous grains can be mixed into the staple food. In addition to eating flour snacks for breakfast, we should also insist on drinking milk or soybean milk.

2. Teenagers need all kinds of food every day, such as 300-500g of grain (male high school students should absolutely guarantee 500g of staple food every day), 0/00-200g of meat birds/kloc, 50- 100g of bean products, 50- 100g of eggs and 350-500g of vegetables. Others should also eat more fruits and nuts, kelp, seaweed and seafood, mushrooms, fungus and other algae foods, and also choose to eat once a week. Teenagers need more calcium, and eat more shrimp skin, sweet and sour pork ribs, fried fish (fish bones are edible), bone soup and so on. And supplement the calcium needed by teenagers' bones through diet.

3, arrange three meals a day, the so-called reasonable nutrition, to meet the physiological function and actual needs, such as choosing high-calorie food for breakfast, there is enough heat to ensure morning activities. Some developed countries attach great importance to breakfast, not only milk and orange juice, but also fried eggs, jam, bread and meat. Lunch should not only supplement energy consumption in the morning, but also reserve energy for consumption in the afternoon, so lunch food should be rich in protein and fat. As for dinner, it is not advisable to eat too much protein and fat, so as not to cause indigestion and affect sleep. It is more appropriate to eat whole grains and light vegetables for dinner.