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Build your body beautiful with the right kind of nutrition.
Kanchan Saggi

A skimpy breakfast, a hurried lunch, and then an evening binge on junk food, is typical of your day’s meals, isn’t it?

Let’s see how we can help you eat healthier without compromising your active lifestyles or your taste buds. For, beware! Unhealthy or erratic eating can set the stage for the development of several health problems and nutritional deficiencies both now and in later years.

To feel good about yourselves, you need to address your bodies’ increased nutritional needs during this crucial phase of biological, intellectual, hormonal and emotional development.

To grow better, stronger and look fresher try to include the following in your diet.

 High-energy foods like mango/chikoo milk shakes, dry fruits, nuts, low-fat yogurt, eggs, and complex carbohydrates like whole grains will promote optimal growth, and increase physical energy.

Muscle power and strength is derived from 50-75 gm/day of good quality protein like dairy products, beans, lean meat, fish and eggs.

Clamp down on your junk foods, fast foods, sweets and fried foods. Substituting them with good fats like soybeans, nuts and oily fish.

Eat your way five-a-day; get your fibre and vitamin-mineral boost from plenty of veggies and fruits (2-3 servings of whole fruit/day, and two veggies per main meal).Build your bones with 3–4 cups of low-fat milk products, greens, sprouts, tofu, almonds, carrots, broccoli, low fat cheese… that’s your calcium, vitamin-D and riboflavin for the day.

Maximise your dietary iron with vitamin-C rich foods like greens, citrus fruits, apricots, whole grains, beans, dates, raisins, and watermelons.

Maintain optimal growth and sexual maturation with good sources of Zinc; whole grains, nuts, wheat germ, oats, spinach.

Avoiding alcohol and smoking are crucial during adolescence to avoid looking red-eyed, with yellow teeth, smelly clothes, poor skin texture and bad breath.

So rest well at night, be active with whichever exercise you enjoy, eat healthy so you can look and feel great.

Kanchan is a Dietician with NutritionVista For more info visit www.nutritionvista.com

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