Adolescence is a very important stage for growth and personal development. It involves emotional changes which may impede the adoption of proper eating habits.
That’s why we want to share these nutrition recommendations for adolescents, which will certainly help them to lead a healthy lifestyle.
1. Breakfast, a source of energy
It is often skipped. We must insist on the importance of this meal for our teenage children, so that they start the day with energy and perform well throughout the day.
2. 5 meals per day
Essential for a healthy lifestyle. They should not be more than 3-4 hours apart. This way, they will have fewer cravings at mealtimes and avoid large, unhealthy meals.
3. Legumes, 2 to 4 times per week
Legumes are an important ingredient of the Mediterranean Diet due to their exceptional content of protein, fiber, slowly digested carbohydrates and vitamins.
4. Don’t always eat meat!
It is preferable to consume lean meat (turkey, chicken, rabbit) instead of red meat, as it has a higher fat content. Consume blue fish (salmon, trout), rich in Omega 3 fatty acids, at least 3 days per week.
5. Fruit and vegetables
It is recommended to consume at least 5 pieces of fruit and vegetables per day.
6. Avoid consuming sugary drinks
Some drinks contain large amounts of sugar, therefore it is recommended to only drink them occasionally. The best form of hydration is water.
7. And above all – eat the right amount
Certain foods for occasional consumption should not be eaten in excess, but restriction should also be avoided.
Follow these recommendations, which combined with exercise will help to reinforce a healthy lifestyle as an adult.