وصف
Adolescents require more nutrients and calories to support their growth and development. A balanced diet during adolescence should include a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and dairy. Adolescents should limit their intake of added sugars, saturated fats, and sodium. Adolescents who follow plant-based diets should ensure they get enough protein from alternative sources like beans, nuts, and soy products. Hydration is important for overall health, and adolescents should aim for at least 8 glasses of water per day.
ملخص
- Adolescence, defined globally as 10-19 years and in India as 10-18 years, is a crucial period characterized by rapid physical, psychological, and sexual growth. India has the largest adolescent population globally, representing a significant demographic with unique health and nutritional needs. Unhealthy eating habits, influenced by fast food marketing and readily available processed foods, contribute to malnutrition and chronic diseases among Indian adolescents.
- Growth parameters during adolescence encompass physical, psychological, and sexual development. A study in Kerala revealed high rates of stunting and wasting among Indian adolescents compared to global averages, highlighting the need to address nutritional gaps. Dietary patterns in India often lack sufficient vegetables, fruits, nuts, and animal foods, with national surveys indicating lower consumption than recommended dietary allowances for most food groups except cereals and millets.
- Nutrition is a key factor during adolescence, with significant gains in height, weight, and bone mass. Daily physical activity is essential but often neglected due to academic and social pressures. The Indian diet should be based on a variety of foods, including whole grains, vegetables, fruits, and protein sources, with a focus on reducing refined grains and increasing fiber intake.
- Energy requirements during adolescence are influenced by activity level, metabolic rate, and pubertal growth, with males generally needing more calories than females. A balanced diet with 45-60% of energy from carbohydrates and adequate protein (0.8-0.89 grams/kg of weight) is crucial. Variety and rotation of food choices, including favorite foods, are important for adherence.
- Essential micronutrients, particularly calcium, iron, and vitamin D, are often deficient in adolescent diets. Studies show low calcium intake among Indian adolescents, while iron deficiency anemia is common in girls due to menstruation and vegetarian diets. Vitamin D deficiency is also prevalent due to limited consumption of vitamin D-rich foods and inadequate sun exposure.
- Malnutrition in Indian adolescents presents a double burden, with both undernutrition (stunting, wasting) and overnutrition (overweight, obesity) coexisting. Studies reveal high levels of undernourishment and low protein consumption among Indian adolescents. The rise of non-communicable diseases in children and adolescents, such as pre-diabetes, diabetes, chronic kidney disease, and hypertension, is linked to unhealthy diets and lifestyles.
- Addressing malnutrition requires a comprehensive approach, including dietary changes, awareness campaigns, and promotion of locally available, nutritious foods. Education on healthy cooking practices and strategies to preserve nutrients is essential. Addressing reproductive problems, eating disorders, and negative self-perception also requires consideration when counseling adolescents.
- Plant-based diets can be healthy for adolescents if properly managed, with attention to protein, calcium, iron, vitamin B12, and vitamin D intake. Supplementation, particularly of vitamin B12, may be necessary. Effective counseling involves gathering information, listening, interpreting, developing a plan of action, and ensuring family participation and regular follow-up.
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