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Adolescence it is a very delicate age for our children because it is characterized by important psycho-physiological changes, among which above all the rapid growth of stature and the maturation of the proportions of the body and sexual characteristics. From a nutritional point of view, it is precisely because in this phase the organism goes towards one particularly rapid growth, that the energy and nutrient needs are very high. However, teenagers in Italy seem to show one poor grip nutritional recommendations, as stated in Guidelines for healthy eating (rev. 2018) written by the experts of Crea.
“And with the advent of social media, things have even worsened”, writes the Dr. Elena Dogliotti, nutrition biologist, scientific supervisor of the prestigious Umberto Veronesi Foundation in her book “A diet for every age. Nutrition and balance at every stage of life“(Sperling & Kupfer), a volume in which, on the basis of the most recent research, suggests valuable information to change our eating style at all stages of life such as childhood, adolescence, adulthood, pregnancy, menopause and andropause, old age and avoiding some of the most common mistakes.
Junk food
“There is emerging evidence that food marketing is highly prevalent in the digital spaces frequented by young people. A study that surveyed ten popular websites among teenagers (12-17 years) in Canada recorded 14.4 million food ads in just one year, with cakes, biscuits and ice creams packaged among the most advertised products. Another research – says the expert in the volume – examined the youtube video appreciated by teens, concluding that food and drink were advertised more frequently than any other product (38% of ads) and the majority (56.3%) promoted unhealthy foods“.
Influencer and fast food
“The various brands also use the power of influencer of social media to propagate their messages in a semi-hidden way, and this seems to work much better than traditional advertisements ”, continues Dr. Dogliotti. As for the fast food, then, leaving aside the recent problems linked to the Covid-19 pandemic, they are places of aggregation that teenagers often love thanks to the opportunity to find adequate spaces to chat, food and music until late at night. “With these tempting immediate rewards available, it is easy to overlook the possible long-term negative consequences of excessive consumption of junk foods, such as weight gain or the risk of developing diseases as adults “.
The diet for teenagers
But eat properly during adolescence it is extremely important. The right nutrition in the growing years is essential for the optimal physical and cognitive development, to keep the weight in the normal range and establish healthy and lasting eating habits that will influence the health of the adult. Here, then, is one set of tips food aimed at children. Between these:
- Always consume foods of plant origin, fruit vegetables and legumes, to improve both the ratio between macronutrients and the intake of minerals, vitamins and dietary fiber.
Avoid taking out of control unbalanced eating patterns and monotonous, perhaps following the rules of the moment. - Pay particular attention, especially if you are a girl, to cover the increased needs in iron and calcium. Following some trends in vogue that lead to the exclusion of certain food groups without a particular motivation (tastes, allergies, pathologies ..), risk leading to deficiencies and creating obsessions towards food.
- Regularly consume foods that are sources of calcium, such as milk and yogurt (2 or 3 portions a day of 125 ml); cheeses, preferably with a lower fat content (2 portions of 100g per week); small fish eaten with the bone even 3 times a week; vegetables rich in calcium; water mediomineral (between 500 mg and 1500 mg liter of minerals). In this way, the right intake is guaranteed, which in this age is essential, together with physical activity and exposure to the sun, for a healthy musculoskeletal system.
- Do adequate daily breakfast.
- Always prefer water to quench your thirst, limiting the intake of sugary drinks.
- To limit the consumption of foods rich in fats, sugars and salt.
Dr. Dogliotti, in his book, he also collected the most common questions addressed by adolescents in its countless meetings organized by the Umberto Veronesi Foundation to talk about nutrition and prevention in middle and high schools. Among these, because it is really important to have a good breakfast in the morning, as well as to eat healthier during the interval lessons and the role of food supplements, providing clear and comprehensive answers on proper nutrition.
Eating well to live better, therefore: “Teenagers are in a phase of life in which they absorb a lot of information – concludes the expert – and they can start storing advice on foods that are good for you and those that should be limited, and then put them into practice in the future “.
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