Healthy Foods For Teens: Recipes

Proper nutrition for teenagers: basic principles and tips

Before moving on to nutrition, let's discuss the main features of adolescence.

1. Fast growth.

2. Puberty, hormonal changes.

3. Increased need for sleep.

4. Hormonally driven mood swings.

5. Solitude, fencing off from parents and other adults.

6. Intensive communication with peers.

7. New authorities, their own norms and rules.

8. Development of analytical thinking.

Thus, we see that in the nutrition of adolescents it is necessary to take into account two aspects: physiological needs and social characteristics of development. Of course, since this is the age of rapid growth, the diet of a teenager should be a large number of healthy foods that help him grow and develop. This should be a varied, complete diet, which we will discuss below. But at the same time, it is necessary to take into account the psychological component and avoid prohibitions that are too strong so as not to add stress to the life of a teenager (which he most likely already lacks). In addition, in parallel, it is important to allow the teenager to show his own responsibility for his nutrition, to give the floor and provide the right to choose. It is important not to prohibit and set limits, but to explain and support.

In addition, teenagers tend to be overly judgmental about their appearance. A lot of girls (and some boys too) are afraid to get better and start to “sit down” on various unbalanced diets.

• The National Institute of Mental Health reports that 2.7% of teens ages 13 to 18 struggle with an eating disorder.

• 50% of teenage girls and 30% of teenage boys use unhealthy ways to control their weight such as skipping meals, fasting, smoking cigarettes, vomiting and taking laxatives to control their weight.

• 25% of college-aged girls suffer from overeating and use various methods of "cleansing" the body of food as a way to control their weight.

Severe calorie restriction and a poor diet are especially dangerous at this age. Therefore, it is very important to take a teenager away from all kinds of diets, fasting days and hunger strikes. It is necessary to convey to a teenager that a balanced, wholesome diet is the best solution not only for health, but also for his appearance as well.

The diet of a teenager should:

1. Supply enough energy according to individual needs. Portions should be appropriate for age and exercise.

2. Provide all the necessary nutrients (include quality sources of proteins, fats, carbohydrates).

3. Provide all the necessary micronutrients (vitamins and minerals). Include a variety of whole foods from different groups, enough fresh vegetables and fruits.

4. Include enough "correct" liquid (clean drinking water).

5. Include regular meals together with other family members in a pleasant atmosphere.

6. Allow a small number of "bonus" products. Include your teen's favorite foods.

7. Develop responsibility for your diet.

The diet of a teenager should not:

• Have too strong inhibitions.

• Consist mainly of fast food and fast carbohydrates. It is necessary to establish rules for the consumption of sweets and fast food.

• Include sugary soda on a daily basis.

1. Personal example. We pass on eating habits to our children - and it depends on us what habits they will be - fast food or good healthy foods; quiet meals or eating on the go.

2. Emotions. Food has a powerful mental component: it should be not only healthy, but also tasty and pleasant.

3. Naturalness. The closer the food is to its original form, the healthier it is. An apple that grows on a tree, whole carrots, not fresh, etc.

4. The composition of the plate - it should be clear what is in the plate. The same with purchased products - when we read the composition, we should understand each item in it.

5. Diversity. The benefit lies in various "food parts". The more varied the diet, the more balanced it is.

It is also important to note the need for physical activity in adolescence. It is necessary to give physical activity, at least 60 minutes, 5 times a week. Physical activity in general will improve the adolescent's health and help avoid the negative side effects of puberty (the manifestation of aggression or frequent mood swings, problems with the figure). Another plus in regular sports is that children get the opportunity to communicate with their peers and feel part of the team, which is very important at this age.

• Urgent action is needed to increase the physical activity levels of boys and girls aged 11 to 17, according to the first-ever study of physical activity among adolescents by scientists from the World Health Organization (WHO). A study published in The Lancet Child & Adolescent Health found that more than 80% of the world's school-going adolescents—85% of girls and 78% of boys—are below the recommended level of physical activity (at least one hour a day).

• As follows from the publication, based on an analysis of the results of a survey of 1.6 million students aged 11-17 years, in the period 2001-2016. girls lagged behind boys in physical activity in all but four of the 146 countries surveyed (Tonga, Samoa, Afghanistan and Zambia).

• In 2016, the difference between the proportion of boys and girls meeting the recommended level of physical activity exceeded 10 percentage points in almost one in three countries (in 43 out of 146, i.e. 29% of countries), with the largest gap observed in the United States of America and Ireland (more than 15 percentage points). In most of the countries covered by the study (in 107 out of 146, i.e. 73% of countries), in the period 2001-2016. this gender gap has widened.

• According to the authors of the study, the proportion of adolescents leading a sedentary lifestyle remains extremely large, which negatively affects their current and future health. “Urgent action is needed to increase physical activity levels, especially among girls,” the authors of the study (WHO) say.

• Maintaining a physically active lifestyle in adolescence has a beneficial effect on the state of the cardiovascular and musculoskeletal systems, metabolism and body weight. There is growing evidence that physical activity also plays a positive role in the cognitive development and socialization of adolescents. Many of these favorable outcomes are known to persist into adulthood. To achieve these results, the WHO recommended daily activity limit for adolescents is at least 1 hour of moderate or vigorous physical activity per day.

• In a study published in the January 2016 issue of Pediatrics of 549 teenagers who were equipped with GPS devices to track their movements (or lack thereof), the average activity was only 39.4 minutes per day!

Breakfast, lunch and dinner for a teenager

So, let's figure out how to eat right for a teenager in order to be strong, healthy, energetic and vigorous - to have excellent immunity and withstand all stresses (school, exams, sections, etc.)? In this article, we will discuss the general principles of nutrition for a healthy teenager. To select an individual diet or correct existing problems, you need to contact a specialist.

Adolescents at the age of 14-17 often have an increased appetite, which leads to constant snacking, chaotic eating and an excess of refined carbohydrates. In addition, a large amount of food loads the digestive system and can lead to problems such as gastritis, disorders of the gallbladder and pancreas (which is far from uncommon in modern children). On the contrary, a properly composed diet will avoid overeating and at the same time the teenager will feel full.

For teenagers, 4 meals a day are recommended, which will consist of breakfast, lunch, snacks and dinner (in some situations, 3 meals a day may be recommended).

Breakfast should account for about 30% of the total daily calories. Today, most teenagers, unfortunately, prefer to either skip breakfast or snack on the go. This is fundamentally not true. Breakfast is the first place to start when working with a teenager's nutrition. Skipping breakfast is not recommended, because it is the first meal that starts our digestive system and gives the body energy. In addition, breakfast is an ideal option to organize a common family meal, combining business with pleasure.

For breakfast, foods such as eggs, cottage cheese, whole grains and cereals, nuts, seeds, vegetables and fruits are ideal. Try to avoid such a common breakfast as porridge with sugar, fruits, dried fruits or honey. This is a fairly large amount of carbohydrate for a growing body, without the support of fats and proteins. Contrary to the popular belief that sugar gives energy, after such a breakfast, a teenager will get hungry in 1-2 hours and will want to buy some snacks, soda, etc.

What then should be the breakfast? It should be balanced and contain all macronutrients: proteins, fats and carbohydrates. Also, a great solution would be to add fiber to breakfast (vegetables, herbs, berries, etc.). For example, if a teenager is used to porridge for breakfast, this porridge can simply be modified into a healthier option:

• take whole grains, not cereal;

• refuse to add sugar;

• add fats (coconut oil, ghee oil, etc.; sprinkle with seeds);

• add protein! (nuts, eggs, dairy products);

• add fiber (berries for every taste).

Breakfast can also be healthy pastries: apple pancakes, green buckwheat pancakes with avocado, etc. If a teenager has lost the habit or is not yet accustomed to whole foods and has a bad attitude, for example, to vegetables and herbs, you can cheat a little. Vegetables and greens can always be “hidden” a little by presenting them, for example, in the form of pancakes or waffles.

Lunch should account for about 40% of the total daily calories. It should be a fairly voluminous and satisfying meal.

Lunch can consist of soup and a second full meal of meat/poultry/fish, whole grains, and vegetables. Make sure that the main course does not consist, for example, only of pasta - otherwise there will be a shortage of fiber, proteins and fats. Not a good option is also the same cereal every day - it is important to constantly rotate the sources of carbohydrates and strive for variety. It is also desirable that as vegetables there are not only cucumbers and tomatoes, but also other options. So a teenager will not be bored from boring meals and is likely to get everything that his growing body needs so much.

This small meal is necessary if the teenager has a sufficiently high load. If the child is already overweight and does not engage in physical activity, perhaps 3 meals a day may be suitable for him, but this should be decided individually and with a specialist.

Snacking can be 15% of daily calories. It should not consist only of fast carbohydrates (although this is the snack that most teenagers prefer). Often a teenager's snack is soda, chips, buns, various chocolate bars and sweets. These snacks are too many refined carbohydrates. To avoid such irrational meals, try to pack snacks with you. These can be: nuts, casseroles, rice paper rolls, healthy muffins made from almond and coconut flour, etc. With such a snack, a teenager will receive not only carbohydrates, but also proteins and fats, which means that such a meal will be more balanced and give the teenager more energy and longer satiety.

For dinner, we have about 20% of the daily calorie intake. Teenagers are advised to have dinner about 2-3 hours before bedtime. It is also necessary to ensure that there are easily digestible foods for dinner (and not just pasta). It can be poultry, fish, seafood, offal, vegetables (cereals are added depending on the quantity and quality of the teenager's physical activity).

A teenager should be comfortable, he should always have a choice. And of course, if he has a tasty and healthy snack with him, then the chances of snacking on chocolates and soda will noticeably decrease. That is, the most effective key here will not be constant prohibitions and ultimatums, but the provision of choice, taking into account tastes and preferences, and comfortable fitting into the schedule.

So, for example, a balanced healthy breakfast at home will help you avoid buying "sweets" on the way to school or after the first lesson. A hearty lunch will help keep your hunger in check, a snack will also stabilize your appetite and help you avoid the desire to sweep away the entire refrigerator at the end of the day. So every full meal, as it were, helps to more comfortably switch to a healthier diet.

Food composition: teenager's plate

Now let's talk more about the components of each meal of a teenager. Each meal of a teenager should contain all 3 major macronutrients: proteins, fats and carbohydrates.

One of the most important macronutrients, they are essential for a growing body.

What foods contain protein?

1. Protein is found in animal products and plant products.

2. Animal products include: eggs, meat, fish, seafood, offal, and dairy products.

3. Plant foods include: legumes, some cereals (buckwheat, quinoa), nuts and seeds.

4. If any meal does not contain protein, then most likely at the end of the day the teenager will be short of protein - so adding protein to each meal is a great opportunity to make sure that the teenager gets his norm.

Protein deficiency will lead to many health consequences for the growing body.

• Firstly, the growth and development of muscles, bones and connective tissue depends on the quantity and quality of protein.

• In addition, immunity directly depends on the amount of amino acids in the body, since immunoglobulins are made from amino acids.

• In addition, protein is the building block of enzymes that digest our food.

• And of course, protein is the most important material for the construction of hormones (thyroid gland, insulin, leptin). Therefore, of course, protein should be present in the diet of a teenager in sufficient quantities.

Most often, unfortunately, a teenager receives fats in the form of trans fats, which have an inflammatory effect on the body. We must remember that fats are one of the main sources of energy for our body (1 gram of fat contains 9 kcal). In addition, foods containing fats are often a source of fat-soluble vitamins (vitamins A, E, D and K), as well as polyunsaturated fatty acids, which are very important for the health of the body.

• Fats can also be obtained from 2 sources: plant products and animal products.

• Animal fats should make up about 30% of the total fat. These can be: eggs, fatty fish, offal, sour-milk products, bone broth, etc. Products of animal origin contain the most important vitamins (A and D), on which the immunity and skin condition of a teenager depend.

• Vegetable fats are found in oils, avocados, nuts, seeds, and some grains. They are sources of polyunsaturated fats. Therefore, nuts can be an excellent source of snacking.

Unfortunately, the diet of most teenagers now mainly consists of simple carbohydrates. We must remember that carbohydrates are different: complex and simple.

1. Simple carbohydrates are not the optimal choice for a teenager's diet, as they do not carry positive functions. Sources of simple carbohydrates include: baked goods, cakes, pastries, sodas, chocolates, chips and all fast food. Of course, such foods can sometimes appear in the diet, but they definitely should not form the basis of nutrition.

2. Sources of complex healthy carbohydrates include whole grains, vegetables, fruits, herbs and berries. Vegetables, herbs, and berries are also great sources of fiber.

3. Most teenagers are now severely deficient in fiber. The norm of fiber is about 30 grams per day. Why is it important? Because the population of beneficial microflora will depend on the amount of fiber - and the immunity of a teenager and his mood will directly depend on this.

Drinking regimen for a teenager

One of the main life hacks in the diet of a teenager is to drink enough pure water. Teenagers often forget to drink water or replace it with tea, compotes, and so on. The main thing here is to develop a habit. Make sure your teen always has water with them. Put a bottle of water on his desk, put the bottle of water in his backpack, teach him to drink 1-2 glasses immediately after waking up.

Try to explain to a teenager that it is not rational to constantly drink food with a lot of tea, compote, and even more so, drinks with sugar - this impairs the absorption of nutrients from food and interferes with high-quality digestion. If a teenager has a need to drink food, let it be ordinary water (the main thing is not liters).

Important vitamins and trace elements necessary for a teenage body

The risk groups for the development of iron deficiency include children, especially the first two years of life, adolescent girls, women of reproductive age. Among the risk group, adolescents should be singled out, since they have several reasons for the increased risk of developing iron deficiency conditions.

1. Firstly, insufficient intake of iron from food: an unbalanced diet devoid of sufficient meat content (vegetarianism), weight loss diets, etc.

2. Second, adolescents have increased iron requirements due to accelerated growth rates (pubertal "growth spurt").

3. Thirdly, this age group is characterized by various diseases accompanied by increased iron losses - helminthic and parasitic invasions, erosive and ulcerative diseases of the stomach and duodenum, frequent nosebleeds, injuries, surgical interventions, heavy menstruation, etc.

What foods to look for iron:

• Offal: liver, kidneys, brain, heart, stomachs and others.

• Shellfish.

• Red meat.

• Eggs.

• Buckwheat.

• Spinach.

• Legumes.

• Pumpkin seeds.

• Turmeric, nutmeg.

How to improve the absorption of iron from food:

1. Soaking grains to neutralize phytic acid (prevents the absorption of iron from foods)

2. Limit the use of caffeine and tannins (do not drink tea and coffee after meals or immediately before meals).

3. Limit oxalic acid in the diet (spinach, rhubarb, cocoa and chocolate).

4. Separate dairy foods and iron-containing foods (calcium impairs the absorption of iron).

5. Include in the diet foods rich in vitamin C (sea buckthorn, bell pepper, chili, rose hips, cilantro, citrus fruits) - vitamin C improves the absorption of iron.

What other foods to look for vitamin C

• Barbados Cherry (Acerola).

• Coriander (cilantro).

• Currant black.

• Parsley.

• Kiwi.

• Broccoli.

• Brussels sprouts.

• Dill.

Iodine is necessary for the proper functioning of the thyroid gland, which is responsible for the growth and development of the main tissues and organs, for the normal functioning of the central nervous system. Teenagers are prone to iodine deficiency for several reasons:

1. Lack of iodine-rich foods in the diet.

2. Increased consumption of iodine against the background of intense mental stress, increased immune stress (frequent contact with infections at school / institute).

3. Contact with chlorine (drinking poor-quality drinking water, visiting the pool) - chlorine displaces iodine from the body.

4. Excess fluoride - for example, when using fluoride-containing toothpastes - fluoride impairs the absorption of iodine, reduces the transition of T4 to T3

5. An excess of bromine (in the composition of medicines, poor-quality water, excessive consumption of medicinal mineral waters containing bromine) - reduces the accumulation of iodine by the thyroid gland.

Deficiency can cause hypothyroidism (decreased thyroid function).

In which product to look for iodine:

• Seaweed.

• Seafood.

• Fish (cod, pink salmon, flounder, chum salmon, salmon, mackerel, herring).

• Eggs.

• Feijoa.

Zinc deficiency in children causes growth failure, impaired taste sensitivity (hypogeusia), delayed puberty, and hypogonadism. In children and adults, manifestations also include alopecia, immunosuppression, anorexia, dermatitis, poor dim vision, anemia, drowsiness, and impaired wound healing.

What product to look for zinc:

• Seafood (oysters).

• Meat (beef, lamb, pork, chicken, turkey).

• Spinach.

• Pumpkin seeds.

• Nuts (almonds, hazelnuts, walnuts, cashews).

• Vegetables and legumes (peas, lima beans, green beans, Brussels sprouts and asparagus, chard, potatoes, pumpkin).

• Dairy and dairy products.

Magnesium deficiency can occur due to high levels of stress during adolescence, lack of sleep and lack of sleep hygiene. Deficiency can cause increased anxiety and insomnia.

What foods to look for magnesium:

• Hemp seed.

• Sesame.

• Flaxseed.

• Brazilian nut.

• Chia seeds.

• Sunflower seeds.

• Cashew nuts.

• Buckwheat.

• Pine nut.

• Almond.

Vitamins of group B - promote the absorption of iron, help in the fight against stress, improve the functioning of detoxification organs (the work of which increases due to poor nutrition and an unhealthy lifestyle). Deficiency can cause cognitive decline, muscle weakness, and loss of appetite.

What foods to look for B vitamins

• sesame flour (mainly B1);

• spirulina (mainly B2);

• beef liver (mainly B12);

• rice bran (mainly B3, B6);

• shiitake mushrooms (mainly B5);

• pork liver (mainly B7);

• duck liver (mainly B9);

• mung (mainly B9);

• chicken liver (mainly B9);

• shellfish (mainly B12);

• spinach (mainly B9).

Vitamin D3 affects the absorption and metabolism of calcium and phosphorus and the formation of bone tissue. It accelerates the absorption of calcium, regulates the absorption of phosphates in the intestine, activates the reabsorption of calcium in the renal tubules, facilitating the influx of calcium into the bone tissue.

Unfortunately, vitamin D deficiency is now very common. The results of the analysis of children and adolescents from 7 to 16 years old, who are registered at the dispensary, showed that no more than 6% of participants are provided with vitamin D (25(OH)D> 30 ng/ml). The diagnosis of "Vitamin D deficiency" is comorbid with diagnoses of bronchial asthma, nasal congestion, wheezing, seasonal allergic rhinitis, obesity, as well as with an increased risk of ankle and foot injuries and scoliosis.

What foods to look for vitamin D:

• Fish liver and muscle fat.

• Butter.

• Cream (much less in milk).

• Eggs.

Most Healthy Foods for Teens

Healthy foods for teens are as much as possible natural, whole foods, and foods that provide deficiency prevention (discussed above).

In practice, this is a fairly simple, budget and affordable list of products:

1. Whole grains (oatmeal, millet, quinoa, brown rice, buckwheat, amaranth, etc.) are great sources of healthy complex carbohydrates for a teen's energy and good mood.

2. Meat and offal are sources of high-quality proteins for the growth and development of a teenager.

3. Fish and seafood are sources of protein and other beneficial nutrients.

4. Fats - unrefined vegetable oils (olive), butter, ghee oil, coconut oil, eggs, avocados, etc. Sources of good quality fats for hormonal health and adolescent development.

5. Овощи и зелень! (на любой вкус и цвет – чем разнообразнее, тем лучше; свежие, замороженные, тушеные – овощи всегда хорошо).

6. Ягоды – настоящий суперфуд, чем темнее – тем сильнее их сила. Это и отличная замена сладкому и сплошные плюсы для здоровья. Можно добавлять в каши, чиа-пудинги, десерты, есть отдельно, использовать в рецептах.

    

7. Фрукты – полезно, если без фанатизма, источники витаминов, минералов и сладкого вкуса.

8. Травы и специи – источники разных вкусов, изюминка для ежедневных блюд и рациона, источники многих полезных веществ (например, сухие травы и специи, богатые железом: тимьян, базилик, майоран, куркума, пажитник, зира, лавровый лист).

9. Продукты-хелперы – помогают сделать привычные блюда более полезными, разнообразить рацион – различные суперфуды и «пп» продукты.

   Например:

   • орехи и семена – отличное дополнение к блюдам и вариант перекуса;

   • coconut urbech is a healthier substitute for sweet topping for homemade pancakes and pancakes;

   • alternative flour options (green buckwheat flour, chickpea flour, etc.);

   • psyllium added to baked goods (if it is not possible to include enough fiber in a teenager's diet);

   • various protein options, smoothies with the addition of protein and superfoods (chia seeds, spirulina, etc. (for example, if a teenager has a lot of physical activity and does not always manage to gain his protein norm, BUT the priority is always first of all products!).

Problems in the nutrition of adolescents, the most harmful foods

The main problems in the nutrition of adolescents: lack of information, "intuitive nutrition" of a teenager.

Often, a serious problem at this age is misinformation - tips read by a blogger on Instagram, trendy diets from classmates, various weight loss projects.

A teenager, without a store of knowledge, cannot always analyze the information received about nutrition - beautiful pictures on Instagram can give a wrong idea about healthy nutrition.

A particularly common problem is unbalanced weight loss among teenage girls, when, reading information on the Internet and not having a background from knowledge, girls “sit down” on strict diets and restrictions. This is a direct risk of future health problems, so creating a nutrition knowledge base is very important for teenagers - this will help them navigate the huge flow of information that surrounds them every day and avoid many mistakes.

It's also important to get a proper understanding of intuitive eating, another food buzzword. Such a good direction in nutrition is often misunderstood and turns into eating cakes and fast food.

Therefore, mindfulness is amazing, enjoying food is a must, but you need to reach awareness, and for this you need a certain amount of knowledge. It is very important that a teenager receives this basic foundation of knowledge about good nutrition, on which everything else will already be layered. Without a good foundation, intuition won't work. Good intuition is, first of all, a store of knowledge.

The most harmful foods in the diet of a teenager: fast food.

Teenagers tend to eat ready-made foods, frozen (taken out, heated in the microwave and ready, no need to waste time and wash the dishes). These moments will happen and we can't always change it - but we can teach how to complement and enhance this ready meal with, for example, a handful of fresh vegetables.

Example: while the finished dish is being heated in the microwave, we quickly chop the salad or use the same frozen vegetables. Quickly warmed up in a frying pan and made the quality of food intake higher.

Fast food is to some extent a part of teenage culture, it has a special charm on teenagers. If you ask a person aged 13-17 what your favorite food is, the most popular answers are likely to be: pizza, shawarma, french fries, hamburger, etc.

The main problems of fast food:

• Soft food (almost no need to chew, swallowed instantly - the moment of indigestion begins with chewing).

• High calorie.

• Flavor enhancers, large amounts of salt, sugar, trans fats.

• Minimum fiber, minerals, vitamins.

• Often accompanied by sweet soda.

What can be done?

The most effective advice is to start nutritional education from childhood, when your words have the greatest impact on the child. In adolescence, parents often lose their former authority and many tips, and even more prohibitions, will be taken with hostility.

In order not to create prohibitions, we can not forbid going there (otherwise the desire to do this will only increase significantly), but we can start building some kind of boundaries. For example: at home, at school, in training, a teenager drinks only water, herbal tea, but when he is with his friends at McDonald's, he can drink Coca-Cola. But it doesn't happen more than a couple of times a week.

It is important to clearly convey the harm of regular consumption of fast food to a teenager using arguments that will be clear and relevant to him. For example, the same preoccupation with one's appearance, rashes, being overweight - all this can and should be translated into arguments (if you eat at McDonald's every day, this will affect your skin, appearance, well-being, sports performance).

Sweets - chocolate bars, sweets, etc.

Foods that teenagers often spend their pocket money on. Moreover, if the diet is balanced and the teenager always has a healthy and tasty snack with him, the likelihood of buying such products is reduced.

What are the consequences of malnutrition in adolescents?

One of the main problems related to nutrition is the growing number of obesity among children and adolescents. In the US, the percentage of obese children and adolescents has more than tripled since the 1970s. Data from 2015-2016 show that nearly one in five school-age children and young people aged 6 to 19 are obese.

The global increase in overweight and obesity in children is due to several factors:

• First, there has been a global shift in diet towards increased consumption of high-calorie foods that are high in fats and sugars but low in vitamins, minerals and other health-promoting micronutrients.

• Second, there is a downward trend in physical activity due to the increasingly sedentary nature of many forms of recreation, changing modes of transport and increasing urbanization.

Unlike most adults, children and adolescents cannot always choose the environment they are in or the food they eat. They also have a limited ability to understand the long-term consequences of their behavior. Therefore, it is so important to talk about wholesome nutrition with teenagers and convey the reasons why it is important and necessary.

Overweight and obesity, as well as the non-communicable diseases associated with them, are largely preventable. It is recognized that prevention is the most effective option for curbing the childhood obesity epidemic, since current treatments are mainly aimed at bringing the problem under control, not at curing it. The goal of combating the childhood obesity epidemic is to achieve an energy balance that can be maintained throughout a person's life.

WHO recommends the following to reduce and prevent overweight and obesity in children and adolescents:

1. increase your intake of fruits and vegetables, as well as legumes, whole grains, and nuts;

2. limit energy intake from total fat and switch fat intake from saturated to unsaturated;

3. limit sugar intake;

4. be physically active and engage in at least 60 minutes of regular, developmentally appropriate, moderate to vigorous activity each day.

How to teach your teenager to eat healthy

The most important thing is to find the key to your child. There are various tricks that can help, but you need to approach them from the perspective of the needs of a teenager.

1. Sport. If your child is into a sport, try explaining that he can get the most out of his diet through proper nutrition. Try to convey that by investing in his nutrition, he is investing in the success of his workout. Try to explain how high-quality proteins, fats and carbohydrates will affect his body. Show why sugar and fast carbohydrates will not contribute to sports performance (but without intimidation, just a calm explanation of the mechanisms, let the teenager decide for himself - your task is to inform and convey information in an interesting and simple way).

2. Skin problems. Most teenagers at this age suffer from skin problems. Try explaining to your teenager that a healthy diet can improve skin condition. This will be a good enough motivation, because for a teenager it is very important how he looks.

    

3. Healthy habits in the family. Of course, if you want to put your teenager on a healthy wholesome diet, you must make sure that your own diet is. Eating fast food in the evenings and explaining to your child the importance of healthy eating is not a working strategy. But what will definitely work is a personal example and family values. Fill your home with healthy products, exclude soda, sweets and trans fats from your shopping list.

1. Shared meals. Try to include joint meals in your routine. For example, breakfast or dinner can be a great option for this. During such joint meals, do not try to "educate" the child, do not scold or touch on topics that are unpleasant for him and you. Eating should be in a calm, comfortable environment.

Healthy Recipes for Teens

Ingredients:

• green buckwheat dough - 150 g

• coconut oil - 10 g

• egg - 1 pc.

• avocado - ½ piece

• salt to taste

• lemon juice to taste

For test:

• green buckwheat - 500 g

• Jerusalem artichoke syrup - 30 g

• salt - 12 g

• pure water - 250 ml + about 1 liter for swelling buckwheat

Cooking method:

1. Rinse buckwheat, pour clean water and leave for 4 hours under the lid.

2. Then put the buckwheat in a colander and let all the liquid drain.

3. Add 250 ml of water, salt and syrup.

4. Blend with a blender until smooth.

5. Pour into a jar, tightly close the lid and leave to ferment for 12-18 hours in a dark place. As soon as you see the first bubbles and a slight increase in dough, then the dough is ready.

6. Fried fritters in coconut oil. Separately fry the egg. When serving, garnish with avocado and drizzle with lemon.

   • Instead of avocado, fresh cucumbers and lettuce will do.

   • Before frying, seeds and activated nuts can be added to the dough (to activate, it is enough to soak them overnight in clean water).

    

Ingredients:

• green buckwheat - 120 g

• egg - 2 pcs.

• spinach s / m - 50 g

• vegetable milk - 250 ml

• salt - 3 g

• coconut oil - 20 g

Side dish for 1 serving:

• sour cream - 40 g

• fresh spinach - 30 g

• vinaigrette sauce - 10 g (see recipe below)

• nori seaweed to taste

Cooking method:

1. Rinse the buckwheat and soak for 4-5 hours in cold water. Then drain the water and rinse.

2. Defrost spinach and allow excess moisture to drain completely. Combine buckwheat with egg, spinach, vegetable milk, salt and beat well with a blender until smooth. Here you have to try.

3. The more homogeneous the dough, the tastier the pancakes. And it will be easier to turn over.

4. Bake pancakes.

5. Take two warm pancakes and place on a plate. Put sour cream on top. Season fresh spinach with vinaigrette sauce and send as a side dish to pancakes.

6. Garnish with finely chopped nori seaweed.

Ingredients:

• turnip

• vegetable marrow

• celery

• chicken egg

• salt

• ground pepper

• dried ginger

• green buckwheat flour

• green onion

• mustard oil

Cooking method:

1. Grate vegetables on a grater, add an egg (only the yolk can be used).

2. Add spices, mix thoroughly.

3. Fry in mustard oil or dry frying pan.

Ingredients:

• berries of your choice - 200 gr

• spinach / any greens -100 gr

• coconut / almond milk 30-40 ml (can be mixed with water)

• avocado - ½ piece

• chia seeds - 1 tbsp

Cooking method:

1. Blend all ingredients well in a blender.

2. You can eat with a spoon - add nuts to taste (pine nuts, walnuts, almonds, etc.).

Ingredients:

• egg - 2 pcs

• coconut milk - 2 tbsp

• ghee/ ghee

• fresh spinach - to taste

• tomato - ½

• salt, spices to taste

Cooking method:

1. Cut the tomato.

2. Beat eggs with milk and spices until smooth.

3. Put tomatoes in a frying pan with a drop of oil, fry for 1-2 minutes and pour in already beaten eggs with milk.

4. Cover with a lid and fry over medium-low heat until cooked through.

Ingredients:

For test:

• fresh cauliflower - 350 g

• salt - 5 g

• egg - 2 pcs.

• parmesan cheese - 100 g

• dry garlic to taste

• suneli hops to taste

The pizza itself:

• mashed tomatoes in their own juice (without sugar) - 100 g

• fresh basil - 10 g

• garlic - 1 clove

• mozzarella cheese - 100 g

• Additives: baked chicken, favorite vegetables

Cooking method:

1. Puree the cauliflower in a blender until it turns into rice. Pour into a bowl and season with salt.

2. After 5 minutes, squeeze out excess moisture with a cloth. It will take about 100 g of liquid.

3. Add eggs, finely grated cheese and spices to the dry mass. Knead and put on parchment. Using wet hands, shape into a 1 cm thick round cake.

4. Bake at 200°C for 10-15 minutes until brown.

5. Add the grated garlic and chopped basil to the tomatoes. Lubricate our cake. Put cheese and additives (chicken, baked vegetables) on top. Bake at 200°C for 10 minutes.

Ingredients:

• baked chicken breast - 120 g

• orange - 1 pc.

• ginger - 10 g

• coconut milk - 100 ml

• zucchini - 150 g

• ghee oil for frying - 10 g

• salt, pepper to taste

Cooking method:

Thanks to the pre-marinated breast, a delicious and healthy dinner can be prepared much faster.

1. Lightly fry ginger in ghee, add coconut milk and squeeze orange juice.

2. Then put the prepared chicken breast there.

3. Simmer for 10 minutes over low heat.

4. Remove the breast, cut at a 45° angle and place on a plate.

5. Dip the zucchini sliced ​​​​on spaghetti into the sauce, add salt, pepper and simmer for 1 minute.

6. Put the zucchini to the chicken, pour over the sauce. If desired, you can add a sprig of mint.