Healthy food for young people

Adolescence is an important integration of education. Young people in these years need enough energy and ingredients to stay healthy.

Healthy and refined foods can meet the energy and nutritional needs of young people. Even so, owning one is still beyond the reach of the average person. This article is designed to help young people with eating disorders.

Here are some good rules for teen nutrition:

Eat energy requirements

All young people should eat a balanced diet as indicated by their energy needs:

sex          year          Energy requirement (calories)

Man     16-18           2840

            19-29           2440

a woman 16-18       2050

                19-29       2000

Source: Malaysian Diet Recommendations, RNI 2005

Eat regularly with dinner

Remember meals, lunch, and dinner during the first three meals. If it is important, you can get a bite quickly.

Snacks are the types of foods that are eaten between dinner recipes: breakfast, dinner, and supper. It should be somewhere about 2 hours before the vaccine study. Choose nutritious and nutritious snacks, for example, beans with bumps and fish sandwiches.

Usually, change the suggested value

Different types of foods can provide the various supplements the body needs. Afterward, adopt a strict diet plan and alternative diets as suggestions for the Malaysian food pyramid.

The Malaysian Food Pyramid demonstrates the acceptance of five types of nutritious foods:

3.1 Rice, pasta, bread, oats, cereals, cereals

Eat 4-8 whole grains and oats for breakfast daily.

This nutrient level is high in sugar, protein, fiber, nutrients, and minerals and is important for energy creation.

Model 1 Serve muesli, cereals, cereals

Vermicelli (wet)           1 filter

Rolls Cream Biscuits  6

White bread          2 pieces

Whole grain bread     2 pieces

salmon (wet)             1 filter

Noodles / Wet Tiau Cake   1 filter

potatoes       2 pieces

Putumayo   2 pieces

White rice  2/1 tbsp

conge  2 balls

Yam / sweet potato / cassava

The family features used are: 1 cup = 200 ml

Ways to eat foods from rice circles, pasta, bread, muesli, muesli, cereals

We recommend whole grains, for example, whole wheat bread and wafers, high and low in fiber, sugar, and salt.

Combine brown rice with white rice to increase fiber penetration.

Choose breakfast cereals with high fiber such as oats. You can also add the fresh dried organic product to your breakfast to help with your fiber intake.

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3.2 Fruits and vegetables

Eat 2 plant-based foods every day.

Ground foods are unique sources of nutrients, minerals, and fiber. This is important to prevent and reduce cardiovascular gambling, high blood pressure, diabetes, and dangerous growth.

Here is an illustration of the supply of land products:

Conditions for using a natural product

Apples / Rye / Mango / Chiku   1 seed

Chestnut Banana (medium size)  1 seed

banana gold           3 surveys

Dorian                 8 seeds

wine                    seeds

guava/para 1 seed

Orange (small or medium)    1 episode

papa / pineapple / watermelon  4 seeds

plums (small)

dried   1 teaspoon

Veggie lover bowl dishes

Stems and greens

(cooked)

bollix

ground products (cooked)

bollix

Ulam Braman

1 filter

The family features used are:

1 cup = 200 ml

Ways to eat food grown in the ground

Take an assortment of ground food.

Incorporate plant extracts into fish, poultry, and meat containers to increase the utilization of soil products.

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3.3 Fish, meat, poultry, eggs, nuts

Eat up to 2 types of meat, chicken, eggs, and one fish a day.

Fish, meat, poultry, eggs, and vegetables are rare sources of protein, nutrients, and minerals. It is essential for the development and support of the body structure.

Examples of fish, meat, chicken eggs, and fish dishes are:

Conditions of fish, meat, poultry, eggs, and fish dishes

Anchovies (headless)

2/3 balls

Beef (7.5cm x 9cm x 0.5cm)

2 pieces

chicken thighs

1 episode

egg

2 pieces

mud (middle)

1 passage

Bigeye parasite (medium size)

1 passage

Mackerel (14cm x 8cm x 1cm)

1 episode

chicken liver

2 pieces

quail egg

12 seeds

octopus (middle)

second on the horns

Beans are also a source of protein, fiber, and nutrients. Eat 1/2 to 1 serving of beans per day.

Here are a few examples of bean dishes:

The nature of the gift of beans

broad beans/dal (cooked)

Raw beans (cooked) / canned beans

Tempe / Taukua / Baptism

Soy milk without sugar

1 project

1 project

2 pieces

1 glass

The family features used are:

1 cup = 200 ml

1 cup = 250ml

Ways to take fish, meat, poultry, eggs, and vegetables:

Reception of different foods in this circle.

Choose lean meat.

While cooking or eating chicken dishes, remove goosebumps.

Increase your consumption of vegetables, for example, fava beans and fava beans, which are sources of unsaturated protein and essential oils.

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3.4 Endless dairy products

Drink 1-2 servings of milk and dairy products daily.

Infinite dairy products are rich in calcium, protein, vitamin A, riboflavin, vitamin B12, and zinc.

These foods are important for bone and tooth structure.

Conditions for milk supply and dairy products include:

Conditions for milk supply and dairy products

cheddar

Skim milk

canned milk

milk powder (shiny)

yogurt

1 episode

1 glass

2/3 balls

4 tablespoons

1 filter

The family features used are:

1 cup = 200 ml

1 cup = 250ml

1 teaspoon = 10 grams

Ways to polish milk and dairy products

Choose low-fat milk and dairy products.

Use milk in containers, for example, pudding and cereal to increase milk consumption.

In case you would like to avoid regular milk, add a chocolate-like fix to the milk.

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3.5 oil, grease, sugar, salt

Fats and oils are an important source of energy and in addition, provide less saturated fats, so they are essential to the diet. Fats are also a source of nutrients A, D, E, and K.

The oil gives the food its aroma and flavor. Either way, the strength of the oil content is high and can add to corpulence.

At the same time, foods high in cholesterol, saturated fats, and trans fats should be limited as they can cause heart disease.

Tips on the use of oil, oil, sugar, and salt

Limit your intake of salt to one cup per day, remembering salt is your food.

Reduce your intake of sugar to 10 teaspoons (50 g) or less each day, remembering sugar that has been packed for food sources.

Reduce your use of sugar or condensed milk or condensed milk to 1 teaspoon per drink.

Use less fat in your diet.

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Use good judgment when eating, drinking, and shopping

The rapid development of restaurants, including motorized restaurants, has a profound impact on youth food use. Some young people would like to go out and eat with them in restaurants and restaurants that are less expensive than at home. By following these lines, they will eat unhealthy foods as they are less influenced by the family.

This is a manual for preparing and picking up high-quality youth food and beverages.

4.1 Reduce fat intake and fatty foods

Limit the use of fats and oils, for example, coconut oil, coconut milk, palm oil, and natural fats (ghee or margarine).

Remove the meat and chicken fat before cooking.

Remove chicken skin before cooking.

Use low-fat dairy products.

Cooking should be rich in fat and forbidden to cover food with flour.

Limit fatty arrangements, for example, sambal salmon, hot paprika, and wheat germ oil.

Reduce your intake of low-fat foods.

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4.2 Choose and prepare food with a little salt and sauce

Reduce your intake of salt and spicy foods to one meal a day.

Cook with a little salt and flavor of monosodium glutamate (MSG), sauces (soy sauce, clam sauce, fresh tomatoes), chopped flavors, and so on.

Refine the flavor of your food with common spices, for example, garlic, onion, curry, white pepper, lemongrass, vinegar, and lemon.

Limit the use of affordable food and ask for low-salt food sources and sauces or do not add MSG while eating out.

Limit the consumption of spicy foods such as salty fish, salted eggs, salted vegetables, snacks (potato cakes, fish cakes, etc.), and processed foods (hotdogs, chicken tenders, meatballs, burgers, etc.)

Select new soil products over canned or managed.

Soak dried foods, for example, anchovies and dried shrimp in water to reduce salt intake.

Check the health data on the food label to see the salt/sodium content. Choose low-salt / low-sodium substances compared to different products. In the possible scenario, select a type called "Down" or Down.

Reduce the use of sauces and sauces in cooked foods such as pasta, processed rice, and sandwiches.

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The average recommended intake for extra sugar is less than 10 teaspoons (50 g) per day, including stored sugar.

Instead of carbonated water, choose plain water or freshwaters such as syrup or potatoes. Drink 6-8 glasses of plain water daily. Water captures uniformity, retention, transport, depletion and is essential for the entry of metabolic wastes.

Reduce your intake of sugar or condensed milk or condensed milk to 1 teaspoon per drink.

Check the sugar content in the name of the drink.

Avoid sugary drinks between dinner and before bedtime.

Choose or make delicacies with low sugar and bread.

Trade like delicacies and bread rolls for better selection as a natural product.

Reduce the re-emergence of delicious food sources.

Check the sugar content in the feed label and check the sugar content in the adjustment list. Whenever sugar is at a very high level of refinement, it means that sugar is a basic element of the diet.