Healthy diet

vegetable salad on a diet

During adolescence, the body undergoes many physical changes - changes that must be supported by a balanced, healthy diet.

A diet of a varied and balanced healthy diet should saturate the body with essential vitamins and nutrients. Among the main nutrients: iron, vitamin D and calcium.

Proper nutrition does not mean giving up your favorite foods. This includes eating a variety of foods and reducing foods and beverages rich in fat and sugar, such as sodas, chips, pastries and chocolate. These foods should be consumed less frequently and in smaller quantities.

Tips to help you eat healthy

Don't miss breakfast

Skipping food will not help you lose weight, because in the morning the body must be charged with energy and a full supply of macro-and micronutrients. Once it has not received the required dose of nutrients, the body will begin to work according to the "camel" regime, depositing any food that enters the body in fat. As a result, skipping breakfast can lead to obesity.

Five servings of fruits and vegetables

Fruits and vegetables are good sources of many vitamins and minerals that your body needs during adolescence. Aim to eat at least five servings of different fruits and vegetables a day.


Reduce foods and beverages high in fat, sugar and salt, such as pastries, chocolate bars, pastries, cookies, sugary sodas and high-calorie (energy) chips. Eating too many calories can lead to weight gain and being overweight.

Water balance

water balance in the diet

Aim to drink six to eight glasses of fluid a day - water and skim milk.

Even unsweetened fruit juice is not suitable because it contains fructose and sucrose. The daily dose of drinks and cocktails of fruit or vegetable juices should not exceed 150 ml per day - this is a small glass.

I feel tired

If in adolescence there is a feeling of fatigue, disturbed sleep (observed mainly in girls), then the body needs iron. It is important to saturate your diet with iron-fortified foods.

Vitamin D

Vitamin D helps maintain healthy bones and teeth. We get most of our vitamin D from the sun, but it is also available in some foods.


Calcium helps maintain bone and tooth strength. Good sources of calcium include milk and other dairy products and leafy green vegetables.

Food Portion The amount of calcium (mg)
Almonds 50 milliliters 75
Hi choy, boiled 125 milliliters 85
Broccoli, cooked 125 milliliters fifty
Fresh figs 6 fruits 150
Low fat fruit yogurt 175 milliliters 215
Yogurt with yogurt 175 milliliters 300
Hard cheese 50 grams 360
Fresh skim milk 250 milliliters 300
Orange juice 125 milliliters 150
Rice 250 milliliters 300
Boiled soy 125 milliliters 90
Boiled beans 125 milliliters 100
Boiled or canned salmon 300 grams 180
Boiled white fish or canned sardines 400 grams 180

Passion for diets

Diets that promise rapid weight loss are often nutritionally unbalanced, which means that the body will not receive important vitamins and minerals. Diets also have such a drawback as short-term results. And for adolescence, such stresses with sudden changes in weight can negatively affect health and hormone levels.

Rules for weight loss diet for adolescents

healthy foods in the diet

It is worth noting that a healthy diet for adolescents should be prescribed exclusively by a nutritionist. If you develop a healthy diet for weight loss, you can provoke the appearance of irreversible negative processes in the growing body.

There are some very important rules to follow when losing weight in adolescents:

  • the diet should be reduced by twenty percent of the norm (for girls the norm is 2500 calories, and for boys the norm is 2700 calories);
  • the diet should contain fifty percent healthy carbohydrates, twenty-five percent fat and protein;
  • four or five meals a day (meals should be taken without delay and at the same time);
  • for breakfast you should eat carbohydrate and protein foods;
  • for lunch you should eat hot liquid food (first courses);
  • for afternoon breakfast and dinner you should eat low-calorie foods: vegetables, cooked meat, fish;
  • maximum rejection of fried and fatty foods;
  • the presence of at least three times a week of physical activity.

If you follow all these rules, it will be easier to lose weight and the process will be as effective as possible.

Exceptions and recommendations

A healthy diet should eliminate the following foods: candy, food bars, soda, chips, mayonnaise, ketchup, hot dogs, cold cuts, fast food and sweet baked goods, fried burgers and chips. The diet should include whole grains, soups, rye bread, seafood, cooked meat (chicken, pork, beef), dairy products.

Potatoes can be eaten twice a week only boiled or baked. The paste can only be made from high quality durum wheat prepared al dente. If you have intestinal problems, it is advisable to stop eating legumes or reduce them to a minimum. Under no circumstances should you give up bread, you just need to get in the habit of eating bread in a slightly stale form or in the form of biscuits.

It is important to organize a day of fasting once a week, during this period you can drink low-fat kefir, eat buckwheat boiled in water, and eat apples (green or yellow). The day of fasting means consuming a maximum of 1000 calories a day. It is absolutely impossible to abuse such days.

Menu for a healthy diet

Consider a healthy diet menu for the week.

First day: breakfast - two toasted slices with cheese and butter, one boiled soft-boiled egg, medium-sized tomato and tea without sugar; second breakfast - apple and one hundred grams of low-fat cottage cheese; lunch - two hundred grams of spaghetti with vegetable salad; afternoon tea - boiled cauliflower with carrots + a glass of low-fat kefir; dinner - fish baked with herbs and a glass of tomato juice.

Second day: breakfast - omelet of three proteins, green tea with honey and one toast; lunch - lean borsch, mashed potatoes and steamed cutlet; afternoon tea - every three fruits (bananas and grapes are not allowed); dinner - vegetable salad, feta cheese and roasted chicken breast.

Third day: breakfast - oatmeal with milk, tea with biscuits; lunch - pumpkin and carrot puree soup, cottage cheese casserole; afternoon tea - fruit and yogurt; dinner - vegetable salad with tuna and a glass of tomato juice.

Fourth day: breakfast - milk rice porridge and tea without sugar with croutons; lunch - mushroom soup with three baked potatoes and a glass of berry compote; afternoon tea - apple charlotte - one serving, a glass of warm milk; dinner - vegetable salad with roasted fish.

Fifth day: breakfast - oatmeal, hard-boiled egg, toast; lunch - a handful of dried fruits; afternoon tea - baked green apple with cottage cheese; dinner - ratatouille.

Sixth day: breakfast - pancakes with green tea; lunch - vegetable soup, pasta with chicken breast; afternoon breakfast - unsweetened yogurt with bun; dinner - salad with crab and avocado.

Seventh day: breakfast - two toasts with cheese and butter, green tea without sugar; lunch - pumpkin soup, cream and broccoli; afternoon tea - fruit; dinner - vegetable salad and chicken with cheese (roasted).

Contraindications to a healthy diet

A healthy diet has no contraindications, as its principle is a balanced diet with healthy and wholesome foods. This nutritional method is also suitable for women during pregnancy and lactation and even for the elderly.

For maximum effect for teenagers, it is recommended to do all kinds of sports: running, swimming, athletics, basketball and more. Sport will not only affect the figure, but will also heal the whole body and will positively affect the posture of adolescents.

A healthy diet for teenagers is desirable to be chosen by a specialist. Diets for teenagers are dangerous. Lose weight properly and harmlessly for the body.