Teenagers have erratic eating habits but at the same time, they need the most care in terms of their diet & nutrient intake. While their bodies are still growing & developing, they need a host of essential micro & macronutrients to sustain that growth & development like carbohydrates, proteins, unsaturated healthy fats, iron, calcium & others. Some of the superfoods that can turn out to be essential for Teenagers are as follows:
1. Yoghurt with Nuts:
Low Fat Yoghurt is a rich source of calcium which is essential for the growth of bones & hair. While yoghurt in its regular form is the best, teenagers can be given frozen yoghurt for being more palatable & an alternative to ice cream. In this frozen yoghurt, you can also add nuts like walnuts, cashews, and almonds for their high amounts of zinc, iron, magnesium and unsaturated fats.
2. Peanut Butter:
Peanuts like other nuts are high in unsaturated fats & provide calories that teenagers need at their age & activity levels. Peanut butter gives a good dose of protein & is packed with iron as well. So a good spread of peanut butter on a slice of bread or a cracker or a slice of apple can do wonders.
3. Whole Wheat Pasta with Tangy Tomato Sauce :
Carbohydrates are usually looked down upon by many, teenagers need them. And the best source of carbs for teenagers are whole grain items & whole wheat pasta fits the bill. It also has dietary fibre, iron & minerals. With pasta, you get to choose the type of sauce, amongst which,
tomato sauce is the healthiest. Tomatoes are rich in beta carotene, Vitamin C, Vitamin E & antioxidants.
4. Broccoli, Celery, Carrots & Cauliflowers with Hummus :
These superfood veggies have minimal calories but are abundant in nutrients. They provide beta carotene, reduce the risk of cancer, lower blood pressure and provide a host of essential micronutrients. Hummus, being a chickpea puree, gives protein along with lots of iron &
5. Grilled Salmon with Quinoa :
Salmon is a good fish to be included in the diet of teenagers due to its high content of Omega-3 polyunsaturated fatty acids which help your heart, brain & bones. Quinoa on the other hand is a low-fat alternative to rice & is a superb source of protein, iron, potassium & vitamin B.
There are more superfoods that can be of great help when included in the diet of a teenager like spinach, avocado, garlic, mangoes, grapes & other fruits.
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