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Health is the most important for everyone and it is saying that health is a wealth. If your health is good, then only you can perform any task properly. Therefore, it is very essential to keep oneself healthy at all age. It is very important for teenagers to follow healthy and balanced diet to keep them fit and energetic because during this age they need to be very active for studying and other activities to achieve progressive career. As a parent of teenager, especially for a mother, it is important to serve diet that is full of vitamins and minerals. You should understand that what food will keep your child healthy and active as he needs to be physically and mentally fit.
You should make your child habituated to take healthy breakfast regularly to keep him fit and dynamic that helps him to improve his performance in study, sports and other activities in school or colleges. You should include combination of healthy food such as fruits, vegetables, whole grains and lean protein in your teenager’s breakfast. You should try different food recipes that contain rich proteins to maintain health and taste of your child.
Vegetables in Breakfast : You can add vegetables in your breakfast by making different recipes for your child’s breakfast. You can prepare mix vegetables parathas or vegetables cutlet for healthy breakfast. You can also make vegetable omelet and serve with tomato catch-up for healthy and tasty breakfast.
Whole Grains in Breakfast : You can add good source of fiber and nutrients through whole grains in breakfast. Whole grain cereals, whole grain bread, etc.
Protein in Breakfast : You can give milk, yogurt, low-fat dairy products, Soya-beans, peanut butter, almonds, sunflower seeds that provide sufficient amount of protein to your teenager. Dry fruits are also good for health that contain protein and calcium, which is very beneficial for healthy growth. Nuts and beans, rajma, dal can also contain good amount of protein.
Carbohydrate in Breakfast : You can give maze products, potato, rice or wheat that are good source of carbohydrate for healthy growth.
Iron in Breakfast : To give strong physical fitness you need to give food that contains iron to make strong muscle and bone of your child. Teenager girl need more protein to overcome weakness during menstruation cycle. You can get good source of protein from green vegetables, dates, pulse, lentils, fruit juices, lemon and fortified cereals.
You can learn different healthy food recipes for your child from recipe books. Serving different foods once or twice in a week will keep taste and interest of your child for having breakfast. If your child prefers spicy food you can prepare lentils dal, if he prefers some light breakfast, then you can prepare whole grain bread toast or for heavy breakfast make veg parathas. Honey is also good for health. You can give it to your child in the breakfast if he likes sweet taste.
Your teenager should balanced diet that include sufficient amount of minerals, protein, vitamin E, vitamin B, vitamin C, fiber, carbohydrate, etc. He should also need to drink plenty of water approximately eight to ten glasses in a day.
If you are vegetarian, then you should know that your child takes diet that contains enough calories that he needs to consume daily. If he uses more calories than he takes in his meal, he feels weakness and gets physical problems. Keep your teenager healthy for his ideal growth and good future.