Very few adults have the amount of required energy to keep up with even a 13-year-old. Your teens spend most of their time for various activities, ranging from playing, studying, fidgeting, and riding bikes for many hours, all while at the same time going through mental and mental growth. In order for your teenager to ensure proper developmental momentum through teenage years, healthy diet is important. You can keep the fridge and pantry packed with healthy food, yet allow your teenager to choose how much he or she will consume so as to encourage him or her to develop independence related to the dietary plan.
The calorie requirements 13-year-old are highly dependent on the activity level and gender of the teenager. Sedentary teens that engage in light exercise along with daily activities will require less calories than do moderately busy teenagers that simply walk one and a half mile on top of their activities on daily basis. Active child that walks three to four miles in addition to the other activities requires the most calories. As general rule, sedentary girls require 1,600 calories per day, moderately active girls require 2,000 calories, and active ones require 2,200 calories. Sedentary boy needs 2,000 calories per day. On the other hand, moderately active boy requires 2,200 calories, and active one requires 2,600 boys.
Meat, Milk, and More
A young teen requires a wide array of diet rich in minerals and vitamins. Yet some nutrients are essential, particularly. Every single day, 13-year-old teen should obtain 1,200 milligrams of calcium, which an important mineral for the formation of teeth and bones. If your child does not spend much time outdoor, then he will also require 600 international units packed with vitamins D so as t enhance the absorption of calcium. Calcium-saturated foods cover soy milk, dairy products, fortified orange juice, and leafy greens. Another important nutrient is iron that most females lose through their monthly menstruation and that all teens require for building muscle mass. Fish, poultry, meat, fortified bread, pork, and cereal, dried fruit and legumes are good sources of iron. Found in citrus fruit, vitamin C enhances the absorption of iron
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MyPlate for Teenagers
The USDA MyPlate icon, which is a graphic illustrating healthy meal, can easily be adopted for teens. This very icon may show a plate which is divided into half. One particular side is filled with fruits and veggies, and the other side provides whole grains and protein. To the side is one glass of milk, which represents dairy. Parents should encourage their teens to visualize healthy plate prior to serving herself a meal.
Specific MyPlate Guidelines
There are some specific serving guideline classified in “MyPlate” healthy diet plan for for 13-year-old teenager. These comprise of 1 ½ cups of fruit, 5 to 6 ouncesof whole grains. An ounce of grain equals one cup of ready-to-grab cereals for your breakfast, one slice of bread, rice or pasta, or half cup of cooked cereal. Also, 13-year-old teen should consume 5 teaspoons of healthy vegetable oils every single day.