Teenagers need more energy than adults, and men need more energy than women, which is about10040-11720 kilojoules (2400-2800 kilocalories) per day.

2. Ensure the intake of fish, meat, eggs, milk, beans, vegetables and fruits.

The demand for protein in adolescence is particularly prominent, reaching 80 ~ 90g per day, of which high-quality protein should account for 40% ~ 50%, so there should be enough animal food and soybean food in the diet; Vitamins A, D, C, B and minerals such as calcium, phosphorus, zinc and iron play an important role in the physical and mental development of teenagers. In particular, the intake of calcium, according to the national nutrition survey data, is 34L-374mg per person per day, which is only 38.9%-52.5% of the standard of supply, so milk and dairy products are indispensable in the diet.

3. Avoid overeating, picky eaters and blind dieting, eat less snacks and develop good eating hygiene habits.

For girls, due to the influence of social atmosphere and customs, paying too much attention to their body shape, blindly losing weight or even dieting may seriously affect their feeding behavior, while the physiological development characteristics of girls require that they should not consume too little fat; 25% ~ 30% of girls' daily energy supply should come from fat, and the ratio of animal fat to plant fat is 1: 2. Healthy snacks include dairy products such as milk and yogurt, various fresh fruits and vegetables, nuts such as peanuts and walnuts. In addition, don't eat too many snacks and don't affect the dinner.

4. Develop a good habit of eating breakfast

If necessary, add a cup of milk or soybean milk between classes; A nutritious breakfast not only ensures the normal development of factory teenagers, but also plays an important role in improving their learning efficiency.

5. Take part in sports activities and strengthen physical exercise.

The combination of moderate exercise and reasonable nutrition can promote the growth and development of teenagers, improve cardiopulmonary function, improve people's endurance, reduce body fat and improve mental state. This economic, practical, effective, drug-free and side-effect-free measure plays an important role in improving the quality of life and health of our people.

6. Adolescent studies are heavy, and attention should be paid to nutrition and diet during intense study such as exams.

When the human body is under stress, the consumption of some nutrients such as protein, vitamin A and vitamin C will increase. Pay attention to the supplement of these nutrients. Fish, lean meat, liver, milk, bean products and other foods are rich in protein and vitamins, while fresh vegetables and fruits are rich in vitamin C and minerals.