Teenage is a crucial period of physical, emotional and social maturation. This is an important stage in the human life cycle as the body changes from childhood to adulthood, where hormonal and physical changes occur drastically. In the same time since teenagers are under academic pressure, their bodies need nutritional diet, including extra calories, calcium and iron, and sufficient protein. Teenage eating habits are influenced less by parents and family, and more by peers, media messages, and body image issues. They tend to make more food choices on their own, often in the company of influential peers.
Teenagers are notorious for their terrible eating habits. They typically eat only what tastes good or what’s within reach. Since their bodies are still growing and developing, good nutrition is crucial to prevent various diseases. Since teenager’s body goes through tremendous physical changes, it needs changes that need to be supported by a balanced diet.
Due to modernization and fascination towards western influence, teens usually tend to control their diet which leads to lack of nutrients. However in some cases, due to high consumption of junk food, they tend to be obese. Assuming that Ready to Eat Food (RTEF) is lighter than homemade food, they discard homemade food. Some even have the wrong concept that only ‘higher class’ people consume RTEF. Therefore, youngsters prioritize on such food merely to impress the society of being a ‘higher-class’ teenager.
The teens often tend to ignore positive guidance or suggestions provided by their parents and listen more to their peers. They also like to spend more time with peers, giggling with them rather than being with their family members. During this stage, the teens gain independence and start eating out with their friends.
Advertisements of RTEF in different media attract teenagers thus enticing them toward packed and canned food. They enjoy having food prepared in the restaurants rather than their homes. Therefore, youngsters should be encouraged to know the benefit of homemade food and discourage them to eat food in fast food cafes. What is to be emphasizes is that RTEF is not rich in nutrients needed for a body. The test is of course awe-inspiring and seems palatable but if you go in depth, there is nothing healthy components which can add a brick to build the body and brain except giving energy. These foods are filled with sugar, overheated oil, harmful chemicals and artificial colors due to which the food seems attractive and, of course, tasty.
The Government has implemented different health and nutritional programs targeting children, pregnant and lactating women. However, special concern and programs has to be initiated to create awareness among the teenagers.
Teens should be aware of making healthy choices when they eat out, whether at school or in a local restaurant. This is the period their body needs more micro-nutrients along with adequate amount of protein and energy. Selection of diets should be made accordingly considering adequate amount of calories, carbohydrate, protein, and micro nutrients.
A simple menu suggested for youngsters:
Nepali meal (Daal, Bhat, Tarkari and Achaar) is a very good combination of essential nutrients. It has enough amount of Carbohydrates, Proteins, Vitamins and Minerals. One should select proper vegetables to get adequate amount of vitamins and minerals and follow the proper way of preparing, cooking and storing so that essential nutrients containing in the food do not loss.
For the snack, they have option to go with Curd and Bitten Rice (Chiura), Horse Gram (Chana) and Bitten Rice, Chapati (Roti) with different beans such as Soya bean, Cowpea. Meat and eggs are good source of protein and essential nutrients. Obviously, teens are fond of Spring roll, Pizza, Momo, Sandwiches, Ham Burger, etc. Think whether these foods have all those components discussed before? Are all these foods fresh? What kind of oil has been used? What about the harmful preservatives and artificial color?
Think before eating
Whether the food contains energy giving, body building and protecting components or not? While choosing the drinks with food, instead of carbonated cold drinks such as Coca-cola, Sprite or Pepsi, select fresh juice or whole fruits. It gives adequate amount of vitamin C and other nutrients that helps you to absorb more iron containing in the food. Tea and Coffee is also considered as break food but think, caffeine containing in these drinks wont’ help you rather shrinkages the nutrients food have.
Ms. Sunita Rimal is a nutritionist.
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