Puberty is considered that last chance for
parents to help their children have ideal height as well as accomplish the
developing process of organs on body through nutrition.
1. Eat protein more than adults
In puberty, children’s muscle will develop,
so they will need the amount of protein that is higher than adults. Protein
will make up 14-15% of the total energy in portion. It is similar to
70-80grams/day. The amount of protein is mainly from foods such as meat, fish,
shrimp, crab, egg and milk…Among them, the animal protein is the best because
the foods whose origin is from animal contain a lot of Fe – it is has important
role in creating blood. In addition, at this age, children have many activities
to contact with the surroundings and living environment, so they need protein
to attend the immune system to intensify the resistance.
The
amount of protein is mainly from foods such as meat, fish, shrimp, crab, egg…
2. Provide 1000-1200mg of calcium
Calcium is very necessary for puberty. If
you provide enough, it will help bone become strong, healthy. It can help
babies develop height well and prevent osteoporosis in the future. Children need
1,000-1,200mg of calcium/time. Calcium exists a lot in milk, including cow’s
milk and soya milk, the kinds of aquatic products, fishbone (cook fish with the
brine until it becomes overcooked so that you can eat the whole, including
bone). Children should drink 400-500ml of milk/day.
You
should let children drink milk because milk contains a lot of calcium.
3. Girls will need more Fe than boys
When girls enter to the puberty, they will
need more Fe than boys because girls will lose blood in menstrual cycle While
boys need 12-18mg of Fe/day, girls will need 20mg. Lacking Fe will lead to
anemia and symptoms such as tiredness, forgetfulness, sleepiness, blue skin.
Meat and animal viscera such as liver, heart… contain a lot of Fe. Egg yolk,
beansprouts, green vegetables contain a lot of vitamin C.
4. Fat
Fat is also necessary for children. Oil and
fat not only help children eat deliciously but also provide energy well. They
help body absorb vitamins dissolving in fat such as A, D, E, K. In this period,
children need both saturated fat in food that contains a lot of animal protein
and unsaturated fat in cooking oil and fish oil. You should let babies eat
animal fat and vegetable oil about 40-50 grams/day.
5. Eat a lot of rice and potato, bulbs
The substance that provides the main energy
for body about 60-70% of energy exists in rice flour, wheat flour, processed
food, potato, bulb…You can let children eat kinds of raw flour to provide fiber
that is good for digestive system and prevent obesity.
6. Vitamins
These are the necessary micronutrients for
body. Lacking vitamin A can cause disease for eyes, bacterial contamination for
respiratory tract and digestive system. Children will develop height slowly.
When children lack vitamin C, the process of synthesizing collagen will have
difficulty It will reduce the process of forming cells in muscle walls connective
tissues, teeth, and reduce resistance.
Moreover, you should also calculate about
drinking water of children, about 1.5-2liters of water/day because it is
necessary for all transforming activities of body.
You
should also calculate about drinking water of children, about 1.5-2liters of
water/day.
Besides eating and drinking, practicing
sport is also very important because this is the last period for children to
increase their height. After puberty, children’s height will develop slowly and
their height cannot increase any more. The sports that help babies develop
their height such as swimming, running, riding, playing badminton…Increasing
height well is also a good way for children to prevent obesity and reduce the
risk of catching transforming diseases in the future.
