A varied/mixed diet is necessary

No single food contains all the nutrients we need. A diet which is low in fat, somewhat high in carbohydrates and rich in protein is ideal for adolescents.

 A variety of grains & pulses should be consumed

A diet containing whole grains, whole grains, pulses, vegetables, fruits and milk can prevent most deficiency diseases.

 A Wide variety of fruits and vegetables should be consumed

Fresh AMLA, Banana, certain vegetables such as turnips, citrus fruits like orange and lime are rich in vitamin C. Tomatoes & watermelon are a good source of lycopene, a natural chemical that prevents heart disease and some kinds of cancer. Calciferous vegetables like cabbage, cauliflower and radish contain large amounts of vitamin A, vitamin C, fiber & manganese. Berries including blueberries, raspberries & strawberries are rich in antioxidants & also help in preventing several diseases.

 Foods of animal origin such as milk, eggs and meat

These should be included in the diet where vegetarians are prone to protein and vitamin B12 deficiency and should consume more pulses & lentils, milk & curds and also take B12 supplements, If needed.

 Take foods which are in iron 

Like green leafy vegetables, whole grains and nuts are rich in iron and should be eaten by teenagers, particularly girls. Iron deficiency is the most prevalent health  problem in the world, affecting the health of millions of women's and leading to high rates of maternal mortality.

 The intake of sugar should be in limit

The amount of sugar per day shouldn't exceed 90gms & this includes the sugars that are found naturally in fruits, vegetables and dairy products. One medium carrot, For example, contains 5gm of sugar, while a large apple contains more than 20gms. Added sugar should be kept to the minimum, as it is absorbed differently by the body when compared to natural sugars.

 The intake of Salt should be in limit

The salt is to be taken less than 6gms a day. Salt consists of 40% sodium and 60% chloride. It is the sodium that is harmful in excess. Not many know that even a slice of bread contains as much as 100-200 mg of sodium. Salt is the preservative and the sodium content in pickles and in processed and canned food, such as tomato ketchup and biscuits, is very high. Excessive salt intake increases the risk of hypertension, osteoporosis, kidney disease and certain kinds of cancers. It has been commonly observed that consumption of salty, fried food, such as potato chips and intake of sugar sweetened drinks often go hand in hand among adolescents.

 It is essential to drink 3-4 liters of water every day

Water helps to flush out toxins and waste products from the system, maintains body temperature, carries nutrients to cells and aids digestion. It helps in hydrating the body. Drinking water is must and should in our daily life. At least, 8 glasses of water should be consuming is necessary for the body.

 Some other essential needs followed in a diet for a healthy and fit body.

1) Fried foods should be taken in moderation

2) Processed foods should be avoided

3) Meals should be had at regular timings

4) Eat in a quiet environment.

Follow this tips and lead a happy and healthy life.