In the time where fast food eating habits have increased a lot among teens, maintaining a balanced diet for them is very difficult. Teens always eat unhealthy food at odd timings, which has adverse effects on their health in short term as well as long term. Hence, parents of teenager kids need to know the proper balanced diet plan for teenagers as their body experiences a lot of physical and hormonal changes and the diet need to be efficient enough to support these changes. Below given is the diet plan which can be followed for your teenager kid so that they experience a balanced physical growth and good health while hormonal changes take place. Read more:
Healthy diet plan for teenage boys:
- Breakfast: 2 slices of whole grain toast or brown bread toasted with 2 table spoons of butter, 2 hardboiled eggs, ½ cup muskmelon or other watery fruit like watermelon and a glass full or orange juice. Keep the breakfast heavy.
- Mid-morning snack: 1 cup of low-fat yogurt along with ½ cup of fresh apples or a banana to give body the required energy.
- Lunch: 1 cup of rice along with a bowl of dal, a cup of vegetables and 3 chapatis. Include salads like cucumber, tomatoes and carrots in the diet.
- Evening Snack: Give half cup of dried fruits or nuts along with a glass of fresh milk. Include skimmed milk or cow milk in order to limit the intake of fat in the diet so that the proportion of muscle fat does not increase.
- Dinner: 2 Chapatis with one cup of brown rice, 1 bowl of dal and a cup of cooked vegetable is a perfect diet to end the day. Make sure that the dinner time is not too late as it affects digestion.
Healthy diet plan for teenage girls:
- Breakfast: 1 hardboiled egg, 2 slices of whole meal toast or brown bread, 1 glass of orange or lime juice, 15-20 grapes and a glass of water. Do not include anything less than this because it is important to have a heavy breakfast.
- Mid-Morning Snack: 1 cup low fat yogurt, 1 cup of chopped apple, 1 banana or a kiwi-fruit. This adds to the energy and keeps the body active at the brunch time.
- Lunch: 2 whole wheat Chapatis, dal, a cup of vegetable and bowl of curd and one cup of rice. Make sure that the consumption of rice is not more than the Chapatis because rice includes a lot of simple carbohydrates.
- Evening Snack: Two apples or bananas along with a glass of milk. You can choose to give your kids skimmed milk instead of normal milk so that the fat intake is limited.
- Dinner: 1 cup brown rice, 1 cup of vegetable along with a teaspoon of butter and 1 Chapati. Make sure that you eat light and healthy and do not go to sleep immediately after dinner.