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Balanced Diet For Teens


The human body , requires all the nutrients that are available in the different food groups, as our bodies are subjected to constant wear and tear , the repair of body tissue is a continuing process in our bodies. No particular kind of food or only one kind of nutrient does not helps the body to function efficiently. Therefore it is important to have a balanced healthy diet. Eating regularly without skipping meals and having a good wholesome breakfast. A breakfast helps to maintain weight, and it gives the body energy after an entire night's fast. Eating is also a pleasurable activity , however it is important to make good choices while eating. Everybody has an individual requirement of different nutrients but that depends on a number of factors starting with lifestyle, age , height , weight, physiological and pathological stress and sexual activity. At any phase of life right from infancy to adulthood good nutrition means good health, and one must balance their meals with the right amount of nutrition from the various food groups. Healthy body weight is important to be maintained and extra calories come from an excess of carbohydrate fat, protein, or alcohol. Adult life is one full of activities and events , the calorie requirement varies from person as mentioned before, because of differences in lifestyle, age , height , weight, physiological and pathological stress and sexual activity. therefore how much calories we take in depends on how much energy we are burning , however on an average the calorie requirement for a man is 2700 calories per day whereas for women the calorie requirement is 2000 per day. Pregnant women should 300 extra calories to the normal requirement.

Diets For Adults / Important Food Items:
1. Carbohydrates: More than half of the food adults consume should consist of carbohydrates .Carbohydrates are categorized as simple Carbohydrates and complex Carbohydrates. Simple Carbohydrates are simple sugars found syrups and jellies, fruit juices honey and table sugar etc..... whereas complex Carbohydrates are present in plants in the form of starch and fiber, that comes from food grains, beans , vegetables and seeds.
2. Oils And Fats: Oils contain both mono-saturated ( MUFA ) and poly-unsaturated fatty acids PUFA Foe example coconut oil, sunflower oil, soybean oil, etc., the intake of these oils in the diet of adults reduces hypertension, atherosclerosis and other cardiovascular disorders during middle age and old age.
3. Vitamins / Fruits and vegetables: The vitamin requirement is covered with a sufficient intake of fruits and vegetables, and in the raw form also provides the body with antioxidants ( substance that inhibits oxidation). That are considered very helpful for the human body. The different kinds of carotenes such as lycopene, beta-carotene and lutein; along with flavonoids ( plant pigments of a certain grade ) which is also a phenolic compound present in several fruits and vegetables such as apples and onions and flavonoids are also found in beverages such as tea , red wine and cocoa powder. Lastly phytoestrogens which is an important substance for the benefit of human beings.
Minerals: The adequate intake of calcium reduces the risk of osteoporosis,in both men and women, the requirement for iron is more in women than in men and these minerals can be obtained with the intake of dark leafy vegetables , pulses, cereals, mutton muscles and egg yolk.

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