Simple tips for healthy eating for teenagers. Proper nutrition for teenagers, how to create a menu for the week

Unfortunately, the process of growing up is inevitably accompanied by a real hormonal storm. It leaves a tangible imprint on the physical and psycho-emotional state of yesterday’s cute children. Natural changes in the growing body force even the most flexible child to cry bitterly, to react rudely to any harmless remark, or to commit rash and unexpected actions. The tasks of attentive and sympathetic parents should include not only enormous patience, but also correction of the regime, physical activity, mental stress and nutrition.

The teenage period (10-18 years) is characterized by global changes in the growing body. Rapid growth and maturation of many organs, anatomical structures and systems begins. The formation of sex hormones is activated, which become the real “masters” of adolescents, explaining their unstable psyche and illogical behavior. Appearance, voice, habits and needs change. All these changes are, of course, accompanied by increased energy consumption and the need for an increased supply of most nutrients. Therefore, the diet of yesterday’s child must undergo correction. Let's consider the basic requirements and wishes for proper diet teenagers, which must be fulfilled by caring parents.

Power mode and frequency

Proper nutrition Helps the growing body develop normally.

An orderly and measured lifestyle, including a clear diet, stabilizes many body functions at any age. Nutritionists and doctors who deal with teenagers believe that 4-5 meals a day would be optimal for this population. Moreover, 25% of food and nutrients should be consumed at breakfast, 35–40% at lunchtime, 15% at afternoon snack, and the remaining 20–25% at dinner.

It is highly desirable that meals are taken at the same time every day. set time, and not chaotic and disorderly.

Essential Nutrients

Food proteins serve as excellent building materials. They are necessary for increasing the muscles of adolescents, developing their immunity, correct height components of the central nervous system and maturation of the whole organism. To achieve this, a teenage body needs 90 g of protein per day. Moreover, 60% of them must be of animal origin. This protein can be obtained by eating:

beef,
chicken,
veal,
a rabbit,
lean pork,
dairy products,
fish,
seafood,
eggs.

In addition, protein products (white and red meat, fish, cheese) are suppliers of essential amino acids. From foods containing plant proteins, nutritionists recommend:

legumes,
soy products,
nuts.

The daily quota of fats in the diet of adolescents should be at lower limit age norm and reach 70–90 g. A larger amount of fat can provoke the appearance of acne. But refusing them is fraught with serious disruptions, because they are the key component for the formation of sex hormones and adrenal hormones. The main source of fats should be plant foods:

all vegetable oils (, soybean, etc.);
nuts;
sea buckthorn;
sunflower and pumpkin seeds;

The daily amount of carbohydrates required for adolescents is calculated individually and is 10–15 g/kg. Most of this should be complex sugars. They are found not in sweets, but in:

cereals;
berries;
greenery;
bran;
vegetables;
fruits;
whole grain bread;
nuts;
popcorn;
seaweed.

Liquid mode

child in adolescence must receive sufficient fluid.

Compared to adults, the body of adolescents needs more fluid. After all, they have to move much more actively, they sweat more due to hormonal changes and the growth process is not complete. The need is determined individually, usually it is about 50 ml/kg. It is allowed to drink not only drinking water, but also tea, homemade lemonades, compotes, fruit drinks, and milk drinks. But it is better to drink your favorite cola drinks, energy cocktails and brewed coffee only as a rare exception. Their components destabilize the psycho-emotional state and can disrupt sleep.

Essential Minerals

Of course, the teenage body needs absolutely all minerals. But the need for some of them is increasing significantly. Since the formation of the skeleton is associated with active bone growth, the need for calcium increases. It reaches 1200 mg/day. It can be obtained from:

all dairy products (curd milk, whole milk, cheese, fermented baked milk, cottage cheese, milkshakes, sour cream, etc.);
canned fish with edible and soft bones;
bone meal;
soybean curd precipitated with calcium salts;
nuts

Magnesium is needed by impressionable teenagers for the harmonious maturation of their nervous system, stabilization of an unstable emotional background, calming, and normalizing mood. Its recommended amount is 300 mg/day. Rich in magnesium:

dried fruits;
green vegetables;
legumes;
cereals;
wholemeal flour.

A serious event in a girl's life is the appearance of menstruation. But not only do they signal the achievement of an important maturation milestone, but they also increase iron loss. From this time, the need for this mineral increases to 15–18 mg/day. That is why iron-containing foods are needed in a girl’s diet, which are:

meat;
veal, pork, chicken liver;
peas;
seafood;
spinach;
Domestic bird;
special foods with added soluble iron (sauces, bread, salt, etc.).

Individuality

Strict dietary restrictions can cause teenagers to rebel and refuse to comply with them. In this regard, when creating a diet, it is important to remember individual taste preferences and favorite foods. It is worth talking to your growing child in advance, explaining to him the changes taking place and the possibilities of the diet, and thinking together about the choice of dishes.

Strict “weight loss” diets and vegetarianism

Rapid growth and changes in appearance are often not quite adequately perceived by teenagers. According to statistics, up to a quarter of girls consider themselves overweight. Moreover, for many, the weight is completely normal or even below standard parameters. Various “weight loss” diets at this age often lead to serious problems:

changes in brain functions;
decreased intelligence;
constipation;
hair loss (up to baldness);
brittle nails;
dry skin and rash;
chilliness;
swelling;
infertility (sometimes it manifests itself after many years).

Vegetarianism is fraught with anemia, signs of iron deficiency and vitamin B12 deficiency (shortness of breath, neurological disorders, increased fatigue, strong heartbeat, perverted taste preferences to whitewash, clay, cardboard, changes in nails, diarrhea, irritability, inflammation of the tongue).

All parents want their children to be healthy. However, few adults think about the fact that a child’s activity and well-being largely depend on nutrition. It is especially important to pay attention to diet correction in adolescents. After all, at this age the child experiences hormonal changes. Let's talk today about what products are needed for growth and formation healthy body in adolescent children.

Stages of growing up

Every teenager goes through three stages of puberty, starting at age ten and ending at age eighteen. We invite you to consider the basic principles healthy eating for each period of a child’s growing up.

Age 10-13 years

In that life period The child is actively growing, so his diet should contain foods with high content calcium. The lack of this element in a child’s body leads to curvature of the spine, the development of scoliosis, and osteochondrosis. In addition, the risk of injury and bone fractures increases.

Sources of calcium are traditional dairy products: cottage cheese, milk, yogurt, curdled milk, kefir. A child should eat at least 100 g of such food per day.

Age 14-16 years

On at this stage As the body matures, the active formation of endocrine glands occurs. It is at this age that teenagers suffer acne. Improve condition skin will help limit fatty and sweet food in the child's diet. A teenager's menu should contain vegetables and fruits containing fiber, as well as whole grains - rice, wheat, corn, oats, rye, buckwheat.

Age 17-18 years

At this stage, a teenager’s body is practically formed, but one should not forget about proper nutrition. Under the influence of hormones, teenagers very often gain excess weight. To avoid such problems, the diet of young people should contain proteins, complex carbohydrates, vitamins and minerals. We’ll talk more about what foods make up a healthy diet for teenagers below.

Healthy menu: principles and rules

If you want your child to develop normally, not get sick and easily go through puberty, then his diet should contain the following set of products:

Meat, fish, poultry and legumes- sources of protein, which is responsible for the muscle frame and all cells internal organs.
Vegetables, fruits and roots- contain fiber, the main task of which is to cleanse the body of waste and toxins. In addition, these products protect cells from destruction because they contain antioxidants.
Nuts, vegetable oils- contain healthy fats, necessary for strengthening hair and nails, as well as for the health of blood vessels and joints.
Dairy- sources of calcium. The lack of this element in adolescence develops many problems in the child’s musculoskeletal system.
Clean drinking water . For normal operation The body needs to drink an amount of water per day at the rate of 30 mg per 1 kg of body weight.

Sample proper nutrition menu for a teenager

Ideally, the ratio of meals for a teenage body should be as follows: breakfast - 25%, lunch - 35-40%, afternoon snack - 15% and dinner - 20-25% of the total daily amount of food.

First appointment food should provide the teenager with energy for the whole day, so breakfast is a must. Breakfast options: sandwich with butter and cheese; cocoa, tea; yogurt; scrambled eggs or omelet; porridge with milk; casseroles.

Second appointment food must contain liquid food. Teenage boys need a set lunch with first and second courses. Lunch options: chicken broth, borscht, rassolnik; meat or fish with a side dish of vegetables or cereals. You can supplement this meal with fruit.

High tea options: kefir and other dairy products; fruits; crackers or bread. This meal is also important because it prevents you from overeating at dinner.

Last appointment food should be as light as possible, since in the second half of the day the body's metabolic processes slow down. Dinner options: casserole; light porridge with berries; omelette. Before going to bed, it is recommended to drink a glass of milk with honey.

As you can see, there is nothing difficult in organizing proper nutrition for a teenager. In addition, this diet is suitable for an adult body. Eat right and be healthy!

During adolescence, the body grows and develops rapidly, various physiological systems are restructuring their work. Therefore, it is very important to monitor what and how a teenager eats. Parents can easily control the diet of infants, preschoolers and primary schoolchildren. It is much more difficult to keep track of the nutrition of teenagers: young people manage their time much more freely, they often have to eat in the absence of adults, have a snack on the go, dry food. Therefore, adolescents often have diseases of the stomach and intestines, such as gastritis, colitis, as well as metabolic disorders. Among adolescent diseases, diseases of the musculoskeletal system are in first place, and in second place are gastrointestinal tract, on the third - metabolism. The occurrence of these diseases is usually associated with poor nutrition.

Adolescence is a period of rapid growth, restructuring of body systems, and puberty. Often, systems and organs do not develop at the same pace. Teenagers' appetite increases. But you can’t let them eat everything; you need to carefully monitor their diet.

The energy metabolism of a teenager is different from that of an adult. If an adult at rest consumes on average 1 kcal per 1 kg of body weight per hour, then a 12-year-old boy under the same conditions needs 1.8 kcal. The physical activity of a teenager is on average higher than that of an adult - on average, he spends about 600 kcal per day on movement. Increased bone growth and muscle tissue also requires additional energy expenditure: 60-100 kcal per day. In general, a teenager’s daily energy consumption is 2400-2500 kcal. In order for the body’s needs to be met, a teenager must eat about 3000 kcal of food per day, and if he plays sports, then 3100-3500 kcal. The task of adults is to carefully monitor the caloric content of children's food, especially on those days when the teenager faces large physical exercise.

Not only the calorie content of food is important, but its quality composition. The ratio of proteins, fats and carbohydrates should be 1:1:4. At this age, the process of tissue building occurs, so adolescents have an increased need for proteins. The average protein requirement for a teenager is about 100 g per day. It is preferable to eat animal proteins, which are found in meat, poultry, and fish. Vegetarianism growing up young man is strictly contraindicated - this can lead to iron deficiency anemia, which is already common among teenagers, especially girls. The level of iron in a teenager’s body must be monitored especially carefully: intelligence, immunity, and resistance to infections depend on it. To maintain the required level of iron in the body, the best foods are beef, veal, and liver. Sausages and frankfurters, so beloved by teenagers, cannot be compared in value to well-cooked meat, but it is still better to eat them than to do without meat altogether.

A teenager should also receive about 100 g of fat. Fats are high in calories and are used by the body for energy, and the acids contained in dietary fats are important for building cells. Such acids are contained in vegetable oils - such oils should make up 1/5 of all fats in a teenager’s diet. Consuming enough vegetable oil also has a beneficial effect on the condition of the skin, which is very important during puberty. It is important to ensure the correct ratio between proteins and fats.

Carbohydrates, easily absorbed by the body, serve as its main source of energy. A teenager needs about 400 g of carbohydrates per day. If there are more carbohydrates than the body needs, then fats are formed from them - thus, excess fat deposits appear in the body.

A teenager must receive a sufficient amount of minerals from food, especially calcium and phosphorus, which are necessary for bone growth. The most favorable ratio of calcium and phosphorus in food for absorption is considered to be 1:1.7, that is, approximately 1500 mg of calcium and 2500 mg of phosphorus per day. Lack of calcium leads to diseases of the musculoskeletal system: osteochondrosis, osteoporosis, scoliosis and other posture disorders, as well as caries. The main sources of calcium in food are milk, dairy products, especially cottage cheese. Teenagers need to drink milk - high-calorie milk, not low-fat milk.

Teenagers have an increased need for vitamins. If the diet contains natural products, fresh vegetables, fruits, then the child naturally receives the required amount of vitamins.

In the spring, when there are not enough vitamins in food, teenagers become drowsy and their performance decreases. During this period, artificial vitamin preparations should be used. However, it is advisable to coordinate their use with your doctor.

Often teenagers suffer from excessive thinness or, on the contrary, being overweight. If during this period you do not correct the incipient metabolic abnormalities, this can subsequently lead to serious diseases such as atherosclerosis, arterial hypertension And metabolic syndrome. Teenagers with such deviations need individually selected nutrition. In cases of weight problems, especially excess weight, diets are acceptable, but they must be well thought out and supervised by a specialist. In this case, the teenager should be explained which foods he can consume without restrictions and, on the contrary, which foods will lead to further weight gain and even disruption of metabolic processes. You should also increase physical activity if it was low. It is important not only to receive necessary for the body the amount of essential nutrients and energy, but also to spend this energy correctly through physical education and sports.

To date fast food, dry food, fast food, chips, crackers and other “rubbish” are the main menu for teenagers, and for most adults. Improper nutrition inevitably leads to obesity, which is dangerous with many complications, especially for child's body. Among the diseases caused by obesity, the most dangerous are diabetes and of cardio-vascular system. Therefore, the fight against excess weight and its prevention in adolescents must begin as early as possible.

There are two main rules that teenagers who want to lose weight must follow. Firstly, you need to know that “adult” diets are not always suitable for a teenager. Secondly, never try to lose weight quickly as this can lead to hormonal imbalances in the body and others dangerous diseases. It is necessary to lose weight gradually, without harming your body. Proper nutrition and healthy image life should be the basis for teenagers.

Any diet for teenagers should be aimed at inhibiting the appearance of fat and its deposition around internal organs. Most diets for teenagers are “quick”, that is, their essence is to destroy the reserves of fat deposits already existing in the body, mainly by reducing the caloric content of the diet. As you know, the teenage body is not yet fully formed, so for proper functioning it requires a certain amount of proteins, fats and carbohydrates. Therefore, an effective teenage diet should be based on nutritious and balanced diet nutrition, while meals should be fractional, with a short period of time between meals.

Since the main culprits in the formation of fatty deposits are carbohydrates, it is therefore necessary to first limit their consumption directly. It is recommended to exclude such foods as: bread, pasta, sugar, sweets, confectionery, condensed milk, canned juices, semolina, smoked meats. Sweets can be replaced with nuts and dried fruits. In addition, to ensure a balanced diet, the diet menu must include protein consumption: lean meat, milk, fish, cottage cheese, cheese, butter, vegetable and olive oil. In addition, the consumption of vegetables and fruits should be taken as the basis of the diet for adolescents, since they contain minerals, vitamins, fiber and pectin, due to which the body experiences a feeling of fullness. Also, by consuming vegetables and fruits, intestinal function is normalized, and toxins and waste are removed from the body.

No diet will be most effective without physical exercise, which help speed up metabolism, which, in turn, leads to weight loss.

Since during any diet a teenager must receive the required amount of vitamins and microelements, it is therefore necessary to consult with a specialist about taking multivitamin supplements.

In the teen menu you need to save in mandatory soups, as they quickly make you feel full. Soups can be prepared with either vegetable or meat broth (without flour dressing). In addition, it is allowed to add eggs to soups. A teenager's diet menu should be limited to cereals. Buckwheat and oatmeal are allowed, but not too often. Salt and spices for cooking should also be limited.

Seafood products are not only healthy, but also contain virtually no fat (seaweed, scallops, squid, shrimp). They contain a huge amount of B vitamins and microelements (including iodine, manganese, potassium, magnesium, iron).

For cooking, it is better to boil, steam, stew, or bake foods, since when frying, a huge amount of fat is absorbed into them, which only increases appetite.

The family of a teenager who is on a diet should change their diet, since “different” food can provoke the teenager to enjoy it in secret from everyone. It is recommended to adhere to the chosen diet constantly. In addition, once a week it is necessary to arrange a fasting day (fruit day).

Let me give you an example of a diet for teenagers.
This diet for teenagers is designed for four weeks, is well balanced, as it provides the body with the necessary amount useful substances, vitamins and microelements. For each week, two menu options have been developed that can be alternated. If this diet falls on winter period time, then fresh fruits and vegetables can be replaced with pickled and canned ones. If possible, it is recommended to drink freshly squeezed juices, since “store-bought” ones contain a huge amount of sugar. If you follow the diet correctly, you can lose 5-7 kg in 4 weeks.

First week.
Breakfast: 2 toasts, boiled meat, 2 cucumbers, tea.
Second breakfast: a slice of bread with butter, 1 soft-boiled egg, an apple, a glass of tea.
Lunch: borscht in vegetable broth, boiled egg, baked potatoes, vegetable salad.
Afternoon snack: kefir or yogurt with crackers.
Dinner: chicken fillet, green tea.

Breakfast: chicken fillet, buckwheat, a glass of tea or milk.
Second breakfast: 2 black bread sandwiches with butter and cheese, a couple of apples.
Lunch: buckwheat soup with mushrooms, 2 soft-boiled eggs, tomato juice.
Afternoon snack: fruits, cookies (2 pcs.).
Dinner: 50 g hard cheese, yogurt, 1 baked potato.

Second week.
Breakfast: a glass of milk with honey, a piece of dry bread.
Second breakfast: 2 black bread sandwiches with low-fat cheese, two tomatoes, a glass of tea.
Lunch: a bowl of vegetable broth, vegetable stew or mushrooms, two baked apples.
Afternoon snack: biscuit, some fruit.
Dinner: a piece of bread with fish, an apple, a glass of tea.

Breakfast: a cup of coffee, a slice rye bread with honey.
Second breakfast: a piece of black bread with butter, a soft-boiled egg, radishes (3-4 pcs.), a glass of kefir.
Dinner: mushroom soup, meat cutlet, vegetable salad, glass of natural fruit juice.
Afternoon snack: fruit, 1 piece of dry bread.
Dinner: a glass of milk with two crackers, cottage cheese (150 g).

Third week.
Breakfast: a glass of tea with milk, a piece of black bread with honey.
Second breakfast: 2 black bread sandwiches with boiled meat, two tomatoes, a glass of tea.
Lunch: borscht, boiled fish (120 g), two boiled potatoes, green salad.
Afternoon snack: a glass of kefir with crackers.
Dinner: two pieces of low-fat cheese, 4 pcs. radishes, a glass of tea.

Breakfast: a glass of fruit juice with one slice of dry bread.
Second breakfast: a glass of tea, a sandwich of black bread with butter, a piece of low-fat cheese.
Lunch: vegetable soup, meat cutlet, carrot salad, glass of jelly.
Afternoon snack: some fruit and two cookies.
Dinner: a slice of dry bread with jam, a glass of kefir.

Fourth week.
Breakfast: 150 g of low-fat cottage cheese with honey, a boiled egg, a glass of tea.
Second breakfast: one large apple.
Lunch: vegetable soup with green peas, 150 g chicken fillet.
Afternoon snack: tomato or other vegetable juice, sandwich with cheese and a piece of butter.
Dinner: green salad, a piece of baked lean fish.

Breakfast: buckwheat porridge with veal, a glass of tea or milk.
Second breakfast: a glass of kefir.
Lunch: baked lean fish, cabbage and carrot salad, tea.
Afternoon snack: biscuit and apples.
Dinner: yogurt, unsweetened cottage cheese casserole.

While following the diet, you should consume no more than four glasses of liquid per day; liquid first courses are also included in this amount.

Proper nutrition is especially important during adolescence. Only by adhering to it can you avoid excess weight And different types diseases.

Basic principles

Proper nutrition for teenagers is very important important role. The state of his health, development and growth of the body depends on the child’s diet.

Especially in adolescence, when the body completely changes and matures, it is important to eat a balanced diet and get everything essential vitamins and microelements.

What foods should you make up your diet from?

Natural products should occupy an indispensable place in the diet of adolescents. You should be accustomed to liquid soups, borscht and other types of food.

The most dangerous and common nutritional problem at this age is the passion for chips, sandwiches and other types of fast food.

Photo: examples of sandwiches for a snack

To replace your favorite treats, you should also offer tasty, but healthy dried fruits and varieties of nuts.

The proper nutrition menu for teenagers 14 years old, both girls and boys, should include:

fruits and vegetables;
cheese and cottage cheese, milk;
eggs;
fish and meat, poultry;
dried fruits, berries;
varieties of cereals such as buckwheat, rice, oatmeal, wheat.

All of the listed products should make up the child’s 4 meals a day. During adolescence, the body needs carbohydrates most of all. Of course, fats and protein are also required.

If 1 part of the latter is enough, then 4 carbohydrates will be needed. Each component is vital for a maturing and growing organism.

A large amount of proteins is found in:

nuts;
meat;
hard cheese;
fish.

Fats play an important role in providing the body with nutrients. Most of the fats consumed should be vegetable.

Essential fats can be obtained from:

vegetable oil;
nuts

Cereals also contain a certain percentage of this substance. An active child needs a huge amount of carbohydrates.

You can get them from products such as:

cereals;
vegetables;
green;
bread;
legumes;
fruits and berries.

If teenagers follow proper nutrition, they will not encounter the following problems, which are so common at this age:

tooth decay;
short stature;
dizziness;
joint problems;
weak immunity;
bone fragility;
frequent fractures;
violation menstrual cycle from girls.

Every problem that started in early age, can change the body for the rest of your life and deprive you of good health.

How to teach your child to eat properly

Most parents perceive teenagers as adults. However, they are not very good at distinguishing between useful and harmful, right and wrong.

So, a 14-year-old girl can follow her friend’s diet, not realizing how necessary and beneficial it is for her. In any case, the right solution is a frank conversation between parent and child.

In many cases, the mother's advice, her knowledge about proper nutrition, beneficial properties foods help the teenager to realize the need to eat certain foods that were previously not favorite.

It is necessary, with the help of facts and convincing words, to explain to the teenager what consequences can come from constantly eating only dry food, fast foods, how to get required charge Do not overeat with energy.

You can help your child get rid of excess weight and chubby cheeks, which are so hated in adolescence.

He must understand that there is absolutely no need to fast or completely give up any foods. The right diet, a diet based on balanced diet, will help to gradually reduce weight and fatness.

Changing the menu for the whole family will help. The teenager should feel supported by adults.

Proper nutrition for a teenager to lose weight

During adolescence, special attention is paid to appearance. This is what determines the desire to get rid of slightly chubby cheeks and extra pounds. There is no need to reproach a teenager for his desire; it is better to help by choosing the right diet.

Diet

A teenager should eat 4 to 6 times a day. However, this regime does not imply overeating. If you eat more often and in small quantities, balanced, the body will receive all the necessary substances for full growth, the likelihood of gaining excess weight is minimized.

Breakfast for teenagers is essential. However, most young people avoid eating at earlier times. The parents' task is to explain the importance of breakfast and its help in the diet.

For breakfast, you can prepare a light dish of fish or meat, served with vegetable salad. Don't forget about fruits. You can drink tea or cocoa, but never coffee.

A teenager's lunch consists of a liquid hot dish, fish or meat. Porridge should definitely be included in the diet. Once a day you need to feed the teenager some kind of porridge - buckwheat, oatmeal or wheat.

The afternoon snack plays an important role at this age. It can replace snacks with unhealthy fast food. You can drink a cup of milk and snack on a roll or just bread.

For dinner, a casserole or something else light is ideal. You can drink milk with honey.

Water balance

To lose weight and eat properly, you should completely eliminate carbonated drinks from your diet.

They not only poorly quench thirst, but also add extra calories, not to mention the numerous harmful ingredients in such drinks. Teenagers' bodies need water much more than adults.

You need to drink 50 grams of water per kilogram of weight. In addition to this type of liquid, you should also consume:

mineral water;
decoctions of herbs, dried fruits;
compotes;
natural juices.

It is necessary to explain to the child that carbonated juices wash calcium out of the body, which is very harmful for a growing child.

Due to continuous use of this product, you may experience allergic reaction, bones will become brittle and teeth will deteriorate.

Sample menu for the week

The teenagers' menu should be rich and varied. The following dishes are suitable for breakfast:

casserole with cottage cheese and raisins or with chocolate sauce;
oatmeal cooked with milk, with the addition of dried fruits and berries;
wheat porridge with the addition of pumpkin, bananas, apples and raisins;
scrambled eggs, omelet with peas and herbs, vegetables and meat;
yogurt, cheesecakes with jam;
buckwheat porridge with milk, vegetables.

Teenagers often have lunch at school. It is important that he eats right there too, does not snack on anything, but eats soup and a side dish with meat.

You can take yogurt for the third meal or milk, tea with cookies. The afternoon snack consists of cottage cheese, fruits, and vegetable salad.

Dinner may consist of:

meat cutlets and vegetables;
cottage cheese casserole;
omelette;
porridge with dried fruits;
fish soufflé and stewed carrots.

In addition to dinner, you can offer a glass of milk or kefir before bed. There is always the possibility of variety. You can experiment and combine different types of vegetables with meat dishes.

The main thing is not to forget about proper nutrition and the basic rules and principles of combining ingredients. It is important to count food calories.

A teenager needs 3000–3500 calories per day. Don't forget about the ratio of proteins, fats and carbohydrates. The latter are 4 parts, and the rest are 1.

Proper nutrition during adolescence will help avoid excess weight and many health problems. It is important to eat a balanced diet.