Going through puberty during these times can be tough. It can be hard to maintain a healthy diet and sustain good eating habits.
Combining the typical food cravings with your changing body, it’s easy to fall into bad habits. Poor nutrition during this time can lead to weight gain and other health issues such as blood pressure problems and diabetes later in life.
It’s important to maintain a balanced diet full of protein, whole grains, fruits and vegetables, and dairy products. Here are some tips that will help you manage your diet during puberty:
Food cravings during puberty
Many young men and women crave salty or sweet foods during puberty. These cravings can be particularly difficult to manage when your body is changing.
For example, when you are young, you may crave salty foods that can be easily satisfied with a high sodium intake.
When your body has completed puberty, you can start to incorporate foods like pomegranate, which is high in antioxidants and vitamins, into your diet.
Puberty is a difficult time to try new foods because the body is changing, and the foods you eat can make you feel sick, constipated, or cause bloating or gas.
Cooking When you’re young, it’s easy to find recipes online or in cookbooks.
This is a great way to get a taste of what foods you like and learn how to prepare them.
Good nutrition is important
Remember that it takes about three to four years to develop a good balance of body fat, muscle, and bone.
Make sure you eat a well-balanced diet during puberty to support your development. Always eat lots of protein As you start to develop muscle, protein plays an important role in keeping you full and satisfied.
Protein also promotes satiety and gives you energy. Aim for at least 50-55 grams of protein per meal or two to three times per day.
A protein-rich snack before a meal will also provide your body with the fuel it needs to keep up with growth. Avoid junk foods and protein bars or drinks that are packed with salt and sugar.
It is important to eat regularly and be consistent At this stage of your life, it’s easy to fall into the all-you-can-eat-buffet culture.
Get enough protein
Protein is very important for growing bodies, and children and teens should eat protein at least three times a day.
Aim for a protein-rich diet full of lean meats, fish, poultry, eggs, and high-quality sources of carbohydrates.
You can add some protein to your meals by including lean meat in your daily meals and adding protein-rich foods such as tofu, nuts, beans, and lentils to your diet.
If you struggle to get enough protein in your diet, consider including an additional source of protein such as milk in your diet.
Be sure to cook with protein-rich foods Avoid cooking with more than the recommended amount of oil.
Cooking with extra oil can make your food taste blander and add calories. Aim to use moderate amounts of oil when cooking.
Be healthy with whole grains
Whole grains contain the nutrients your body needs, as well as some fiber. You need to consume 3 to 6 grams of fiber every day, according to the Institute of Medicine.
The best sources of whole grains are brown and red wheat, oats, millet, corn, whole rye, and barley.
Research indicates that women in their 20s are at the highest risk for developing type 2 diabetes. Aim to eat whole grains as part of a balanced diet.
Soy products in moderation Soy products are often associated with weight gain. But soy has also been shown to help support women with postmenopausal estrogen loss.
Research also suggests that soy-based foods can help support bone health and reduce the risk of osteoporosis in postmenopausal women.
Eat fruits and vegetables
Include as many colors as you can on your plate. Just one serving of fruit or vegetable a day is a great way to get enough nutrients.
The average American currently eats only about two servings of fruit or vegetables a day. Add plenty of fresh green and red peppers, carrots, celery, and cabbage to your meals and enjoy the benefits of fiber and plant nutrients.
Start exercising Regular exercise is a good way to gain a healthy dose of vitamins, minerals, and a boost in energy.
Exercise increases the body’s use of fat-burning hormones called adiponectin and insulin, which help to reduce the size of your waist and stimulate metabolism.
The results are more energy, improved skin tone, and healthier nails and hair.
Milk is an excellent source of calcium and vitamins B1 and B2. A typical milk drink is a perfect meal to start the day.
Check out these dairy-based recipes:
Fruit milkshakes Combine two or more cups of fruit with two or more tablespoons of almond milk. Blend in a high-speed blender.
Serve immediately, and enjoy the sweet and creamy combination. Low-fat cereal Melt a few tablespoons of peanut butter over low-fat wheat bran and honey.
Top with milk and sprinkle with brown sugar or walnuts. Mashed sweet potato Mash cooked sweet potato with a touch of cinnamon and water.
Add milk, salt, and black pepper and serve with a sprinkling of raisins.
Quinoa Add one cup of cooked quinoa to two cups of water. Let stand for five minutes, then blend until smooth.