Diet Tips for youngsters: Good nutrition is essential for everyone, but it is extremely important for the youth of today. Nowadays, due to hectic routine and sedentary lifestyle, there has been a huge increase in various lifestyle diseases like obesity, high blood pressure, diabetes, heart disease, X syndrome (mental problems). Often, young people at a young age become more independent and start making their own choices when it comes to food. Especially, when they go out with their friends, they tend to eat more junk food, which are high in calories and fats. In such a situation, it is necessary to choose the food options of adequate nutrition wisely to stay healthy.
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Shweta Mahadik, Clinical Dietitian at Fortis Hospital (Kalyan, Mumbai) It says that today’s young men and women consume junk food and carbon-rich beverages every day. Young people are also affected by low-calorie diets, fat-free diets, crash diets (low-calorie diets to lose weight) and high-protein diets, but not all of these diets are suitable, as they contain some or the other nutrients. There is a deficiency of the element, which is not good for health.
Dr. Shweta says, parents do not understand that this has started affecting the future life of their children. This facility given to children in turn affects their health, which often results in weight gain, constipation, fatigue, loss of concentration, weak memory, high blood pressure, heart disease and diabetes.
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It is important to start a healthy lifestyle at a young age
Starting a healthy lifestyle at an early age is essential, as it can affect the rest of your life. It is the responsibility of parents to develop good dietary habits in children, to make them physically active from childhood. Parents should educate their children about eating the right things outside the home and give limited pocket money according to their need.
Follow the advice given here for healthy eating
Choose healthy foods to get enough foods with healthy properties and adequate nutrition.
Include whole grains and pulses in the diet, as they provide energy. These are excellent sources of fiber and vitamin B.
– Eat plenty of whole fruits and vegetables, as the antioxidants present in them increase your immunity and fiber removes constipation.
Consume skim milk and low-fat dairy products, as they are excellent sources of protein and calcium, which keep our bones and muscles healthy.
Meat and meat products should be consumed in limited quantities, as the amount of fat in them is high.
Moderation should be exercised in eating sugar and sweets, as they only provide calories.
Fats, oils and nuts (almonds etc.) should be consumed in limited amounts, as they are high in calories, but they provide fat soluble vitamins, which are good for health.
Take plenty of fluids so that the water balance in your body can be maintained and constipation can be removed.
Diet chart for 20 to 25 years
8:00 am – 3 dried figs + 3 dates (dates), soaked in 1 cup milk with 1 tbsp (tablespoon) milk powder (Nestle Milk Power).
9:00 am – 1 Banana + Vegetable Upma / Brown Bread Sandwich / Moong Dal Chilla / Vegetable Paratha with Curd / Poha / Idli Sambhar / Uttapam or Dosa / Nachni Ka Sattva
11:00 am – 5 almonds + 2 walnuts + 4 pistachios + 3 cashews + 5-10 raisins (dried grapes)
Handful of peanut + banana 1 / boiled sweet potato 1 / boiled potato 1
1:30 pm – 2 rotis / phulkas
1 small bowl of rice (rice)
1 small bowl paneer / sprouted usal or other vegetable
1 small bowl lentils
1 small bowl chhena / whey / 1 glass sweet lassi
Sweets – 1 small bowl (Sheera / Custard / Kheer / Shrikhand)
5:00 PM – Makhana (handful) / Roasted Chana + Groundnut
7:00 PM – 2-3 small dry fruits laddus / 2-3 pieces groundnut chikki or laddu / Dali chikki or Rajigira chikki
8:45 pm – Salad (Tomato/Carrot/Cucumber)
2 rotis / phulkas
1 bowl of rice (rice)
1 bowl Usal or other vegetable
1 bowl dal / amti
10:30 pm – 150 ml milk + 1 tbsp equal milk powder or any other protein supplement.
Tags:, Health tips, Lifestyle
FIRST PUBLISHED : June 07, 2022, 06:30 IST