Emphasize a balanced diet
Food contains all kinds of nutrients needed by human body, but the nutrients and quantity of each food vary greatly. Generally speaking, rice, noodles and other staple foods contain high sugar content, vegetables, fruits and vegetables contain more vitamins and inorganic salts, and fish, meat, eggs, milk and soybeans contain more protein and fat. The reasonable proportion of calories in three meals is about 30% for breakfast, 40% for lunch and 30% for dinner. The proportions of protein, fat and carbohydrate should be 12 ~ 14%, 20 ~ 25% and 55 ~ 60% of the total calories, respectively.
protein
The amount of protein in the daily diet of adolescent males is 80-90g, and that of females is 80g. Protein in diet mainly comes from animal food, grains and soybeans. The more protein you eat, the better, because the excess protein in food will be lost as heat energy or stored as fat, and a large amount of nitrogen will be converted into urea and excreted, which will also increase the burden on the kidneys.
carbohydrate
The main function of carbohydrates is to provide people with heat. An adult spends 20% of his daily calories on his brain. Adolescents need more calories than adults. In addition to meeting energy consumption, it is more important to supplement and repair brain tissue. The main sources of carbohydrates are rice and pasta.
fat
Fat produces twice as much calories as carbohydrates and protein. Fat can promote the absorption of fat-soluble vitamins and supply essential fatty acids for human body. The amount of fat a person needs every day varies with his weight. Generally, per kilogram of body weight 1 gram is enough.
mineral
Developing teenagers have a great demand for minerals. Calcium and phosphorus are the main raw materials for bone formation and tooth formation. Iron constitutes red blood cells, and lack of iron can cause anemia. Foods rich in calcium include beans, eggs, milk and so on. Foods rich in phosphorus are: beans, potatoes, cereals and so on. Foods rich in iron are: animal food, beans, spinach and so on. The absorption rate of iron in animal food is higher than that in plant food.
vitamin
Vitamins are beneficial to teenagers' physical development, enhancing resistance, promoting metabolism and helping to digest and absorb various nutrients needed by the human body. Most of the vitamins the human body needs come from vegetables and fruits.
water
Teenagers need 7% more water than adults. Drinking more water is beneficial to digestion, regulating body temperature, moistening skin, discharging waste and promoting healthy growth.