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Menu plans

please give me a healthy menu for a full day for my 14 and 15 yr old friends.
(June 6, 2008)

Healthy Diet Chart for Adolescence

Adolescence is one of the most challenging periods in human development. The uniform growth of childhood is altered by an increase in the velocity of growth. This sudden growth leads to increase in nutritional needs. There is increased need for nutrients due to increase in physical growth and development. The change in lifestyle and food patterns can lead to a change in nutrient needs.  Special nutrient needs are associated with participation in sports, pregnancy, eating disorders, alcohol and drug use, dieting and other situations related to adolescence.

Adolescence is the only time following birth when the rate of growth actually increases.

The adolescent gains about 20% of adult height and 50% of weight during this period. Growth continues throughout the approximately 5 to 7 years of pubertal development. Girls begin the pubertal process approximately 2 years earlier than boys. The body composition of the boys and girls changes. Girls gain more fat than boys during puberty and in adulthood they have about 22 to 26 % body fat, compared with around 15 to 18% in men. During puberty men gain twice as much lean tissue as do women.

The needs of the adolescent increases.Inspite of this the adolescence may tend to consume fewer amounts of foods due to their urge to reduce weight and look slim. During adolescence, peer pressure takes the front seat and the individual tend to change their eating patterns accordingly. The menu plan of the adolescents is not different from the adults. However it is very essential to provide certain specific minerals like calcium for bone development, iron for increasing blood volume and to compensate for the loss of blood that occurs during menses and iodine that is essential for the mental development and better performance in the academics. Carbohydrates, protein and fat can be given in required amounts. Include water not only as it is but also in the form of juices and fruits having high water content. Instead of having three heavy meals increase the frequency of consumption so that the nutrients are properly distributed.



A glass of milk (Avoid coffee or tea as it contains caffeine that can interfere with calcium absorption)


A bowl of porridge of mixed cereals


A sandwich prepared with brown bread and raw vegetables.
A bowl of scrambled egg and 2 breads toasted.


1 fruit


A bowl of soup

2 wheat pancakes
A vegetable preparation
A pulse preparation
A small bowl of yoghurt.


2 dry crackers
A glass of fruit juice


Savory semolina or broken wheat  preparation.

Pasta with dressing


A bowl of rice
A cup of yoghurt
Bland vegetable and pulse preparation
 A slice of sponge cake.
Submitted by A V on June 6, 2008 at 06:24


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