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6 Nutrition Solutions For Pubescent Children

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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…

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.

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.

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.

 

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