Is your teen eating right?

Teenage is an age, when one needs to take care most things in their lives. Right from physical needs to emotional ones, it is necessary to keep a track of what is happening in your teenager’s life. As a teenager you have special diet requirements due to the sudden growth spurt and changes in your body.
If you are a girl, you’ll start to experience the impact that PMS can have on your routine.
If you’re a guy you’ll probably find that you can just never get enough to eat! Teens also often struggle with acne and other skin problems. Luckily there are specific changes you can make to your diet that could help.

Teen diet tips
As a teenager, you have special diet requirements due to the sudden growth spurt and changes in your body. Now is the time to exchange junk food for healthier alternatives. It’ll make you more attractive now and healthier later on.

Tips for teenage girls
Balance your energy level. It is important to stay active when you hit teens. Although your energy needs are high at this age due to all the changes in your body, adolescence can also be a time of weight gain if you’re not careful. Take part in sport and replenish your energy levels by eating moderate amounts of complex carbohydrates. These include starches rich in fiber, like whole-wheat bread, fruit and veggies.

Call for calcium Because of speedy muscular, skeletal, and hormonal development, your calcium needs have risen tremendously enough, 45% of your bone mass is added during your teens. So pile up on the milk, yoghurt and cheese - but choose the low fat or fat free alternative if you are concerned about your weight.

Bring on the fruit and veggies Eating too little of nature's own medicine can lead to cancer and other diseases later in life. At least five portions of fruits and vegetables are recommended per day.

Iron facts due to onset of your periods, a large amount of iron is lost every month. Iron deficiency can lead to anemia, which may impair your immune response and decrease your body's resistance to infection. Anemia is also associated with a lack of energy and concentration ability - not a good thing if you want to keep up those good marks. Try to include iron-rich foods in your diet, like beans, potatoes, oats, resins and dried peaches

And fat?  If you are concerned about gaining weight, the answer is not necessarily to cut out all the fat in your diet. Some fats are actually good for you. You should however, try to cut back on pastries, baked products and sweets.

Don't skip breakfast. Stop that mid-morning doughnut carving dead in its tracks by eating breakfast - this way; you won't gain those extra kilos. Plus, there's no denying it: skipping breakfast has a definite effect on concentration and alcohol performance levels. A nice helping of fruit, cereal and milk of yoghurt will kick start your day.

A for acne Vitamin A has been proven to be effective in the treatment of acne. It reduces the production of sebum - the white fatty substance found in the body's pores. Find all the vitamin A you need in orange and red fruits and vegetables like carrots, melons and tomatoes. Large amounts of vitamin A can, however, be toxic; so don't overdo it.

Tips for teenager guys

Less fast food! Your mom's been telling you this for years, but why the tantrum? Fast foods tend to contain lower amounts of the right stuff: iron calcium and vitamins A, B and C. These foods are usually sky-high in fats as well. If you eat out, try to settle for a healthier option like pasta or a whole wheat sandwich.

Hold back on the proteins. While protein is absolutely necessary for normal growth and development, you should be wary of overdoing it. Excessive intake of protein can also increase your fluid needs and this may put you at risk for dehydration while exercising.

Iron Man Due to the build up of muscle mass during your teens, the blood volume of your body expands. An increase in blood volume calls for an increase in dietary iron intake. It is possible to boost your diet with iron without including unnecessary amounts of protein. Try to include alternatives to meat like potatoes, dried fruits, dark green vegetables and beans.

Zinc it up This mineral is crucial to your body's normal development, specially your sexual maturation. There is also some evidence that zinc can help in the prevention of acne.

Fluid, fluid, fluid It is very important to maintain a fluid balance at all times. More so if you are involved in sports. Exercise produces heat, and fluid is important for maintaining a body temperature that maximizes performance. A good sports drink contains all the right stuff to replace lost electrolytes. Drink at least a cup of fluid every 15-20 minutes during exercise and two cup afterwards.