How to lose weight fast

Introduction

Youngsters growing up have special dietary needs. Pay particular attention to nutrients, iron, calcium and vitamin D. On the other hand, the consumption of fatty or sugary products should be limited. Educate them about the dangers of alcohol.

WHEN YOUTH THERE IS BASICALLY NO DIET CHANGE 

In adolescence, the basis of food is almost identical to that of a child. Only the parts add up a bit. This means you don’t need to eat like four to grow tall. The height of the child is largely determined by that of the parents. A quality, varied diet, in appropriate quantities, coupled with regular exercise, is sufficient to ensure your youngster’s growth and health. However, make sure you cover two very important needs during adolescence: iron and calcium.


DON’T FORGET ABOUT IRON 

Why is iron important? 

Iron is necessary for the formation of hemoglobin in red blood cells. Iron deficiency is particularly common in adolescents, especially as a result of menstrual bleeding. It’s even more common if your teen eats little meat or fish, or follows a vegetarian diet. This deficiency can lead to anemia and therefore greater fatigue. Don't hesitate to talk to your doctor about it. 

 Where can we get iron in food? 

This essential nutrient can be found in: 

• In meat, black pudding, liver, fish: meat, fish or eggs once a day is recommended. Fish should be on the menu at least twice a week, including oily fish fortified with vitamin D (sardines, mackerel, etc.). Some foods can be eaten with products that are alternative sources of protein (legumes, pulses, unrefined or unrefined grains). 
• In porridge: wheat, white beans, chickpeas… they should be eaten regularly, even if the iron they contain is lower than that of meat and fish. 
• Vitamin C in citrus fruits (oranges, grapefruit, lemons, etc.) increases the absorption of iron from plant foods; drinking tea at mealtimes reduces it.

CALCIUM AND VITAMIN D IN THE SPOTLIGHT 

Calcium and vitamin D for strong bones 

Inadequate calcium intake weakens bones and predisposes to the development of primary osteoporosis. In addition, during childhood and adolescence, everyone builds strong bones, that is, throughout life. However, we should continue to eat calcium-rich foods regularly in adulthood. And don't forget that vitamin D is essential for the body to use calcium properly. To promote good bone formation, it is also important for the teen to get daily exercise: walking, cycling, rollerblading, dancing, gymnastics… 

 

Where can I get calcium and vitamin D? 

Calcium is the source 

It is found in dairy products. Your teen should eat three or four of these a day, depending on the portion size and how much calcium they contain. Alternate milk, yogurt, cream cheese and other cheeses. 

Vitamin D 

It is mainly synthesized thanks to the sun’s rays (a few minutes of exposure per day is sufficient). But beware of the sun: if your teen is exposed, he or she should protect his or her skin from the sun by applying high-protection sunscreen. Vitamin D is also obtained by eating certain foods: oily fish (sardines, mackerel, etc.), dairy products (including those rich in vitamin D), eggs. 

 Your doctor may prescribe a dose of vitamin D for your teen during the winter if deemed necessary.