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Probably one of the toughest things out there is convincing your young kid to eat nutritious food. If they have eaten enough, if they get the right nutrition, you are constantly left worried. How do you schedule a meal chart for your teen to eat and stay healthy at the same moment?

If you face the same problems, this blog is for you alone. Read on to learn about teenage nutritional needs.

1. Protein is vital to your growing adolescent. It enables in their body to construct, repair and retain tissues. It also helps the body grow and keep the strength of the muscle. Your teen needs about 45-60 gm per day of protein. This requirement can easily be met by preparing non-vegetarian meals such as fish and chicken. Same for vegetarian meals if a lot of pulses, beans, soy or tofu are included.

2. Carbohydrates are vital to your teen’s energy. Simple carbohydrates in fruits, vegetables, milk, and milk products are naturally available. Complex carbohydrates also provide power and are useful for fiber demands. Other useful carbohydrate sources include whole-grain foods, legumes, starchy vegetables, and cereals as well.

3. Iron If your teen doesn’t eat enough iron, they may find fatigue and even anemia. Iron is accountable for the supply of oxygen to the body, the correct functioning of the brain and the development of the immune system for disease control. Foods such as green leafy vegetables, whole grain, meat, and nuts are all enriched with iron and are vital to your teenagers.

4. Did you understand that vitamins and minerals boost the immunity of your teen and safeguard them from multiple health circumstances such as anemia, night blindness, and even weakness? Milk, yogurt, cheese, carrots, sweet potatoes, papaya, and kiwi are some of the finest sources of vitamins and minerals. Nuts, green leafy vegetables, whole grains, avocados, and bananas could also be added to their diet.

5. Calcium deficiency as a teenager may result in subsequent phases of life in weak bones. You should make sure that the food they consume every day receives at least 1200 mg of calcium from your teenager. Do not forget to add to your daily diet dairy products, cereals, and leafy vegetables.

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