Healthy body, healthy mind
DR. S. YAMUNA
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To ensure normal pubertal growth a nutritious diet is necessary.
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Fifteen-year-old Sangeetha has been a high achiever in academics and athletics. But in the last six months she has been restricting her activity, as she gets tired in the evenings. She is irritable and short tempered.
Sixteen-year-old Arjun says he cannot concentrate on his studies as he gets tired easily. He spends a lot of time with his friends. His appetite is poor.
Both were interviewed about their dietary patterns. Sangeetha, a Std. X student, begins her day with tuition classes at six a.m. She drinks a cup of buttermilk before the tuition and then goes to school. Her lunch at school consists of curd rice. She comes home around four p.m. She has four jam sandwiches. The dinner is complete with a cup of milk before bed.
Arjun, a student of Std. XI, spends most of his time outdoors. He wakes up late every morning and rushes out of the house. He refuses to eat at home. He eats at the school canteen. Around 10.30 a.m, he rushes to the canteen to eat a hot potato samosa followed by a soft drink. For lunch he has a vegetable burger with a milk shake. He knows vegetables are good for health. Towards evening he has a cup of coffee in the canteen after a game of football. He sits to study and feels tired. He falls asleep before dinner.
Sangeetha and Arjun are growing young adults. Girls and boys gain 25 per cent of their adult height and 50 per cent of their ideal body weight during adolescence. Nutrition in adolescence should aim at provision of sufficient energy and nutrients for normal pubertal growth, for carrying out normal daily activities and for participating in sports activities. They also need specific nutrients to prevent disease during teenage years, primarily iron deficiency-anaemia. Their dietary pattern should also prevent diseases in later life, including osteoporosis, hypertension, cardiovascular diseases, cancer and diseases associated with early onset obesity.
Adolescent boys need on an average 2100 to 2700 calories per day. Girls need 1900 calories to 2500 calories depending on the stage of growth. During their peak height gain, the energy need is at its maximum. Energy needs depend on the physical activity. Hence a sportsperson like Arjun requires more energy intake than what he is consuming currently. Fifty per cent of the total daily energy requirement should be consumed in the form of complex carbohydrates rich in dietary fibre such as grain, cereals, fresh fruits and vegetables.
Recommended dietary intake for protein range from 45-60g per day for boys and 45-50g per day for girls. Higher amounts are necessary for teenagers who take part in sports. Eggs, fish, meat, milk and dairy products are rich in protein of high biological value. Vegetarians can include soya beans, legumes, cereal grains, nuts and seeds in her diet. Proteins are essential for tissue building.
Thirty per cent of the daily dietary intake should comprise of fats. Fat is energy dense. Safflower oil, sunflower oil and corn oil contain the essential fatty acids viz. linoleic acid, linolenic acid and arachidonic acid.
Sangeetha and Arjun were anaemic with low haemoglobin due to inadequate nutritional intake of iron. Boys and girls need iron, zinc, and magnesium during their pubertal growth. Increased iron is needed by pubertal boys to provide for myoglobin in the developing muscles and for the expanding red cell mass. Pubertal girls need more iron to meet the regular menstrual blood loss. Iron is richly available in green leafy vegetables, dates, raisins, almonds and meat. Food containing iron should preferably be taken with fruit juices for better absorption. Milk inhibits iron absorption. Hence a typical fast food comprising milk shake and vegetable or meat burger inhibits the iron assimilation.
Calcium is essential for bone growth and dental growth. The best source of calcium is milk with the daily recommendation being three glasses of milk. Teenagers stop drinking milk, as they believe milk is only for kids. Calcium intake during the adolescent growth spurt prevents osteoporosis in the old age.
Magnesium is readily available in nuts, beans, legumes, grains and dark green leafy vegetables. Beta-carotene, Vitamin C and Vitamin E are antioxidants, which appear to diminish coronary artery disease. Antioxidants are present in fruits and vegetables like watermelon, oranges and carrots. Apples have the least.
A sense of well being is achieved by appropriate nutrition during adolescence. Breakfast is the brain food. It should never be missed. A sound mind in a sound body improves the self-esteem of teenagers.
The author is a Consultant Paediatrician and Adolescent Physician at Apollo Hospitals and Child and Adolescent Clinic, Chennai .
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