What is an ideal diet plan for teenagers between 16 to 19 years

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What is an ideal diet plan for teenagers between 16 to 19 years

A teenage diet plan is most important as they require extra nutrition. Teenage is the growing and developing age in which there are lot many changes taking place inside the body. During the late teens, a person is ready for the detoxification of the body. This is the most crucial stage, as it ensures proper mental development and physical growth. A boost in the metabolism and control of a number of calories is necessary to ensure healthy growth. A well balanced nourished diet is essential to keep the body healthy and rejuvenating. Undertaking light exercises once or twice a week is a healthy practice as well. (Also read: 7-day Vegan diet meal for healthy living)

Besides this, one should take proper care of what they eat and how much they eat. With a lot of delicacies option available, it’s usually difficult to control the taste buds. However, the teenagers should make sure that they are in taking a good amount of water to ensure the proper hydration of the body.

Here is a complete guide for one week:

Day 1:
Breakfast – Take a cup of tea or coffee as per your choice. Along with it make a sandwich of brown bread with an egg, tomato, 2 slices of cheese and some pepper on it.
Mid morning snack – You can eat a cup of yoghurt along with an apple.
Lunch – You can eat whole grain pasta along with olive oil salad and salt and pepper. You can add lemon juice too.
Snack – Bite a pear with a little amount of cottage cheese.
Dinner – Your dinner should be protein rich with baked fish and steamed vegetables. You can pair it up with brown rice. (Also read: What is the ideal diet for athletes)

Day 2:
Breakfast – Eat any fresh fruit of your choice along with a glass of milk. You can also have cottage cheese with dry fruits in it.
Mid morning snack– You can eat a cup of yoghurt along with a banana.
Lunch – Eat 5 oz of chicken breast with a baked potato. Make sure you eat salad with olive oil and some lemon juice on it.
Snack – Take a tablespoon of peanut butter with apple
Dinner – Take an Omelet with mushrooms and a cup of tea.

Day 3:
Breakfast – Take a bowl of oatmeal with fruits and butter in it. Drink a cup of tea or coffee.
Mid morning snack – Take a cup of yoghurt with a handful of walnuts in it.
Lunch –Take a caesar salad with low-fat cheese on it. You can eat ½ of grapefruit and a cup of rice with vegetables.
Snack – Eat some healthy veggies with a tablespoon of hummus.
Dinner – Take fruit salad with a cup of milk. You can also take a cup of cottage cheese.

Day 4:
Breakfast – Take an Omelet with cheese. Top it with fresh strawberries. You can also have a whole grain English muffin.
Mid morning snack – Take a cup of yoghurt with an apple.
Lunch – Take a bowl of vegetable soup. Eat 5 oz of lean meat or chicken along with half a cup of brown rice.
Snack – Chew a handful of mixed dry fruit and nuts. Drink a cup of tea.
Dinner – Eat a large salad bowl with chicken and 1 cup of milk before going to bed.

Day 5:
Breakfast – You can eat 2 whole grain toasts with cream cheese and a cup of coffee. You can also bite your favourite fruit.
Mid morning snack – Take some whole grain crackers and 2 teaspoons of peanut butter.
Lunch – You can eat fish with steamed vegetables and a cup of yoghurt.
Snack – Fruit smoothie.
Dinner – You can eat 5 oz chicken or turkey along with a baked potato and green salad. You can also drink a cup of tea. (Also read: What Are The Benefits Of Dash Diet Plan)

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