THE HEALTH OF ADOLESCENTS - Food and health for adolescents

THE HEALTH OF ADOLESCENTS 

All the problems adolescents must face-and we will discuss them as we go along-can be easier for them to handle if they have a basically healthy and well-nourished body. If anything, nutrition at this time is more important than ever. In a period of active growth, of strenuous physical activity, of mental and emotional stresses, there is' need for plenty of protein for developing muscles and body tissue, minerals for bone growth; vitamins for general health, energy-rich foods to keep the metabolic fires burning properly. Foods for Adolescents On their own, teen-agers often eat poorly balanced meals. They go for the quick hamburger, the malted, and French fries. Girls often take up food fads and try crash diets. Some of this behavior must be tolerated by wise parents. If the mother provides a balanced diet at home, there will be no great harm if her teen-ager gulps French fries and malteds. Remember, too: adolescent appetites are often enormous. A teen-ager may eat more than his parents. For a balanced diet, adolescents like everybody else, need proteins, minerals, vitamins, and iron. Protein foods include meat, fish, eggs, and milk. They may be expensive but they are vital for healthy growth. Two good sources of protein should be served at all meals.

For example, for breakfast, an egg and large glass of milk, or bacon or a slice of ham instead of the egg can be. For lunch, there should be meat or fish or a dish containing cheese, plus a large glass of milk. At the evening meal, the main course should consist of fish, meat, eggs, or cheese, with another glass of milk. Between meals, milk should be taken to make a total of four glasses a day. We emphasize milk because, in addition to supplying protein, it is an excellent source of the minerals calcium and phosphorus, which are required for bone building. If adolescents won't drink enough milk as such, it can be provided in other ways, such as in soups and desserts. It can be flavored with chocolate or vanilla.

Skimmed (fat-free) milk is better for adolescents who are overweight; it provides the valuable protein and minerals without weight-adding fat. Vitamins should be provided via fruits and vegetables; both green and yellow vegetables should be included. Liver, an excellent source of all the B vitamins, should be eaten once a week. A daily addition of vitamin A and vitamin D is helpful during the period of active growth. Some margarine is fortified with vitamin A, and some milk with vitamin D. Ask your doctor about the need, if any, based on your teen-ager's regular dietary pattern, for multivitamin capsules. Extra iron is needed to build rich red blood for growing young people. Girls who are beginning to menstruate may require additional iron to replace what is lost in the menstrual blood.

The following foods are rich in iron: meat, especially liver, heart, kidneys; leafy green vegetables; egg yolk; whole grain and enriched bread and cereal; potatoes; oysters; Preventive Medicine for Children / 491 dried fruits, peas, and beans. Your doctor can also prescribe supplements of iron in capsule form if needed. Adolescents also need carbohydrates-plenty of bread and starches- to maintain or gain weight. Mothers will recognize that this diet is similar in many ways to what they were advised to eat during pregnancy. The extra proteins, minerals, and vitamins are needed for the growing teen-ager just as they are for the growing fetus. The main difference is that the adolescent needs plenty of supplementary carbohydrate and fat to provide energy for his active life.

 All the problems adolescents must face-and we will discuss them as we go along-can be easier for them to handle if they have a basically healthy and well-nourished body. If anything, nutrition at this time is more important than ever. In a period of active growth, of strenuous physical activity, of mental and emotional stresses, there is' need for plenty of protein for developing muscles and body tissue, minerals for bone growth; vitamins for general health, energy-rich foods to keep the metabolic fires burning properly. Foods for Adolescents On their own, teen-agers often eat poorly balanced meals. They go for the quick hamburger, the malted, and French fries. Girls often take up food fads and try crash diets. Some of this behavior must be tolerated by wise parents. If the mother provides a balanced diet at home, there will be no great harm if her teen-ager gulps French fries and malteds. Remember, too: adolescent appetites are often enormous. A teen-ager may eat more than his parents. For a balanced diet, adolescents like everybody else, need proteins, minerals, vitamins, and iron. Protein foods include meat, fish, eggs, and milk. They may be expensive but they are vital for healthy growth. Two good sources of protein should be served at all meals.

For example, for breakfast, an egg and large glass of milk, or bacon or a slice of ham instead of the egg can be. For lunch, there should be meat or fish or a dish containing cheese, plus a large glass of milk. At the evening meal, the main course should consist of fish, meat, eggs, or cheese, with another glass of milk. Between meals, milk should be taken to make a total of four glasses a day. We emphasize milk because, in addition to supplying protein, it is an excellent source of the minerals calcium and phosphorus, which are required for bone building. If adolescents won't drink enough milk as such, it can be provided in other ways, such as in soups and desserts. It can be flavored with chocolate or vanilla.

Skimmed (fat-free) milk is better for adolescents who are overweight; it provides the valuable protein and minerals without weight-adding fat. Vitamins should be provided via fruits and vegetables; both green and yellow vegetables should be included. Liver, an excellent source of all the B vitamins, should be eaten once a week. A daily addition of vitamin A and vitamin D is helpful during the period of active growth. Some margarine is fortified with vitamin A, and some milk with vitamin D. Ask your doctor about the need, if any, based on your teen-ager's regular dietary pattern, for multivitamin capsules. Extra iron is needed to build rich red blood for growing young people. Girls who are beginning to menstruate may require additional iron to replace what is lost in the menstrual blood.

The following foods are rich in iron: meat, especially liver, heart, kidneys; leafy green vegetables; egg yolk; whole grain and enriched bread and cereal; potatoes; oysters; Preventive Medicine for Children / 491 dried fruits, peas, and beans. Your doctor can also prescribe supplements of iron in capsule form if needed. Adolescents also need carbohydrates-plenty of bread and starches- to maintain or gain weight. Mothers will recognize that this diet is similar in many ways to what they were advised to eat during pregnancy. The extra proteins, minerals, and vitamins are needed for the growing teen-ager just as they are for the growing fetus. The main difference is that the adolescent needs plenty of supplementary carbohydrate and fat to provide energy for his active life.