Children and adolescents need healthy eating, which is necessary for their growth and development. An unbalanced diet at this age is the cause of a number of diseases in both children and adults. Boys need more calories than girls, and boys have higher protein needs. It is recommended that the protein of animal origin predominates - milk, meat, fish eggs, which import the essential amino acids necessary for growth.
In early childhood, energy and nutritional needs vary individually depending on growth, gender, health and many other factors. Insufficient intake of plastic substances (proteins, calcium) and energy worsens bone mineralization, growth processes, reduces physical activity and resistance to infections.
In girls, intensive growth in connection with puberty usually begins at 10 - 11 years, and in boys at 12 - 13 years. This requires increased energy intake, protein and some vitamins and minerals.
Main problems in the nutrition of adolescents in Europe and in our country:
Overweight and obesity. In Europe and in our country, overweight varies between 15 and 20%, and obesity about 8 - 10%. Overweight and obesity are associated with low physical activity, foods low in fruits and vegetables and increased consumption of saturated fats and sugars. Weight gain in children is mainly due to reduced physical activity rather than increased calorie intake.
The recommended 4-course diet is not followed, most often skipping the main or supporting breakfast. In England, about 20% of adolescents miss breakfast every day, while in Bulgaria there are probably more. As a healthy breakfast for teenagers, nutritionists in England recommend that the following products be included:
- Toasted bread, cake, muffins;
- Fruit;
- Vegetables: carrot, cucumber, tomato;
- Fruit pie: strudel, fruit pie;
- Ordinary biscuits;
- A cup of milk;
- A piece of cheese;
- Yogurt;
- Low sugar pasta;
- Nuts and raisins.
Cheese patties, cheese rolls, princesses, and a slice of pizza (if possible home-made) are also suitable for our conditions. Oatmeal or bran with fresh or yogurt are also a good breakfast. Apart from milk or kefir and freshly squeezed fresh juices, boza is also useful for children. To supply the necessary amount of calcium for the day, children need ½ liter of fresh or yogurt (whole milk).
Adolescents usually adopt an adult eating pattern that is more often unhealthy. This is especially true for eating habits in the family, as an unbalanced diet has a negative effect on children.
Vegetarianism in children should not be used as a dietary model, as plant foods deprive the body of important nutrients such as protein, iron, zinc, vitamin B12, vitamin D.
An alarming trend is the growing consumption of alcohol among adolescents. According to the WHO, in developed countries, 47% of boys and 36% of 15-year-old girls consume alcohol more than once a week. Alcohol usually accompanies inadequate intake of certain vitamins and minerals. In particular, folate deficiency is often associated with constant alcohol consumption.
Diseases that result from unhealthy eating are more common among adolescent girls. These include mineral and vitamin deficiencies, inadequate energy intake, lower protein intake and menstrual irregularities.
A study in England found that 75% of girls actively tried to lose weight and about 10% showed eating disorders from accidental bulimia to clinical anorexia . Recent studies indicate that young girls who are subjected to highly restrictive diets cause a negative impact on the genome of their future children. Children born to such mothers are at increased risk of developing a number of diseases in adulthood such as cardiovascular disease, diabetes, osteoporosis , etc.
Most countries in Europe are introducing nutrition programs for children from kindergarten to adolescence at school. Observing them would lead to a healthier generation.