1. Wellness
    2. All about Nutrition!
    3. Nutrition for 14 - 18 year olds

    All about Nutrition!

    All about Nutrition!

    Nutrition for 14 - 18 year olds

    Are you a parent of a high school child; who is concerned about his/her nutritional needs? Join our discussion to clear your doubts, share your journey, know from our experts and explore more about nutrition for your child. ... more

    • Team ParentCircle
    • 385
    • 8
    • Aug 13 2018


    Roopa M Jun 9 2020

    Simi Ramesh Jun 17 2019

    I would like to know foods which can raise the inmunity level of 16 years olds.

    Simi Ramesh Jun 20 2019

    @Simi Ramesh A weak immune system can make your teen fall sick often. Unhealthy dietary habits like consumption of junk and processed foods and lack of sleep can contribute to immune system dysfunction. Foods rich in vitamin C can help support a healthy immune system. Some of the best sources of vitamin C are citrus foods (orange, lemon, grapefruit), guava, kiwi, cantaloupe, broccoli, cauliflower, capsicums. Other foods like mushrooms, garlic, oysters, yoghurt, spinach, sweet potato, and green tea can also help boost immunity. For a healthy immune system, your teen should not only consume immune-boosting foods but also avoid certain foods like deep-fried foods, carbonated beverages, sugar-laden foods and refined grains that weaken immunity.

    Simi Ramesh Jun 22 2019

    @Simi Ramesh With exams just around the corner, there is no bigger fear for kids as well as parents than falling sick during this time. This article looks at foods that might help boost immunity during this season

    Team ParentCircle Jan 30 2019

    Junk and processed foods can cause harm your teen both physically and mentally. For, these foods can negatively affect the bodys immunity. But, what can be done? Read on to find out.

    Team ParentCircle Jun 17 2019

    @Team ParentCircle My niece is 16 and she blindly does all these diets to lose weight. I don't know how much it is working and she ends up becoming weak and unhealthy at the end of each day because of such diets. She checks online and comes up with some diet every time and after the diet i notice her indulging in sweets and other junk. How can i make her understand about healthy eating?

    Team ParentCircle Jun 17 2019

    @Team ParentCircle This is the age when kids do follow some fad diets . But the craze for junk foods is also too.much I agree with you komal. I have tried to show my kid some articles where home cooked food and healthy eating has brought about positive effects and keep telling her about incidents where junk food has been a cause of ill health n hospitalisation! Though it will take time , yet kids will be aware next time before they pop those junk into there systems@

    Team ParentCircle Jun 18 2019

    @Team ParentCircle Dear reader, your concern for your niece is justified. The pattern of dieting, not being able to stick to the diet, and then consuming junk/processed items is extremely unhealthy. To make her understand about healthy eating, you could take the following steps:
    1. Have family meals more frequently- at least once a day. Families who eat together are healthier- parents are also able to monitor what the children are eating and the portions. Also, avoid storing unhealthy food items such as sweets, chips, biscuits, and other processed items at home.
    2. Avoid talking about weight and commenting on others' appearance.
    3. Talk to her about healthy eating. Have ongoing conversations in the family about how all components of a meal- carbs, proteins, fats, vitamins and minerals- are important. Give her this Parent Circle article to read, which talks about why its important for a teen to have nutritious diet.
    4. Involve her in meal planning, shopping for fruits and vegetables, and in cooking nutritious meals or baking healthy items.
    5. Encourage some form of physical exercise- be it a sport or dancing.
    6.Encourage being physically active, such as taking a walk after dinner, or using the public transport.
    7. Give her an immediate goal, or reason to improve her eating habits- this can be motivating for the teen. For example, if she cares about her grades, discuss how eating healthy will help her think more clearly and improve her concentration. If she is into a sport, discuss how eating healthy will help her perform better on the field.
    However, lecturing her on how she's making the wrong choices and forcing her to change her eating patterns because "its good for her" is likely to backfire.
    8. It is also possible that underlying her unhealthy eating patterns are emotional issues, such as pent-up feelings of frustration, sadness, or anger. Create a non-judgmental space in which you can open up conversation with her about whether something is bothering her. Help her deal with her emotions in a healthier manner, such as by journaling, meditating, or problem solving. If her parents are unable to deal with this, it may be a good idea to take her to a counsellor or therapist.

    Team ParentCircle Sep 3 2018

    Are you concerned about your child's nutrition as he/she faces immense study pressure this exam season? Here is a quick guide of memory boosting foods for your child - https://www.parentcircle.com/memory-boosting-brain-foods-during-exam-season-for-kids/article

    Team ParentCircle Sep 3 2018

    @Team ParentCircle Want to know what your child should eat to do well in his exams? Check out what our expert says.

    Team ParentCircle Jun 17 2019

    @Team ParentCircle Thank you so much for the brain boosting foods which have been not known to me. Now that I have this list of foods , It gives relief that I can teach those to my kid as well.

    Team ParentCircle Sep 19 2018

    Is your teen always bothered about his/her body? Does he/she try different diets to attain a certain body type? Read the article by Expert Nutritionist, Luke Coutinho to know that all Fad Diets may not be healthy and thus not the best option. https://www.parentcircle.com/unhealthy-fad-diets/article

    Team ParentCircle Sep 19 2018

    @Team ParentCircle In todays age, there are many diet and fitness fads that people follow blindly. They think that these are an easy way to good health. But such quick fix diets can be disastrous

    Team ParentCircle Jun 17 2019

    @Team ParentCircle What an incredible article ! Luke is the new age fitness expert and his tips and videos are so inspiring.

    Team ParentCircle Feb 5 2019

    In this image-conscious world, the pressure to look 'perfect' often hits teens the hardest. Looking good is equated with easy weight loss, leading to them buying diet pills online a toxic cocktail.

    Mathari Aug 23 2018

    My daughter is studying in 12th std. She often gets tired when she comes from school. She never takes veggies, she likes only Non veg (Chicken) and Potato, Pasta, Cheese, corn...And as a working mother I don't have time to cook Non veg on week days and I also feel Pasta is not a healthy food. I tried my best in giving advice on health eating, balanced food but she don't listen to me. Any quick recipes that can motivate my daughter to have Veggies. One day One Curry kind of... the recipe shouldn't take more than 8 minutes of time. It should be tastier too.

    Mathari Aug 28 2018

    @Mathari Hi! We understand your concern, but it is natural for children to get tired after school, especially considering the fact that she is in the 12th standard, and very busy with academics and course work.

    For an evening snack, we suggest that you give her an energizer which could be a quick, easy-to-make and healthy SMOOTHIE (Click link for 5 Smoothie Recipes - https://www.parentcircle.com/delicious-smoothie-recipes-for-kids/article)

    Since you are a working mother, you could also keep legumes like Kabuli Chana, Rajma, etc. boiled at night, and make a quick curry with it in the morning. Another quick idea is making nutritious dry fruit, coconut, and dates ball, such that you can store it in the fridge and your daughter can pop it in her mouth, when she is hungry and needs a boost of energy.

    Hope this helps!

    Mathari Jan 30 2019

    @Mathari Hi, avoiding veggies is dangerous for health as you already know and hope you find a solution soon.. Here are some suggestions. * What does she eat for breakfast? Usually most Indian households have Idli Dosa batter. You could readily buy the batter in grocery stores incase you cant make. Instead of bread, she could have idlis and dosas with veg sambhar, which is easy to make the previous night(chop the veggies very small if she's not going to eat them if they are visible). Rava idli is easy too. Chutney or potato sabzi are also easy to make and would barely take few minutes. Grated coconut is available at stores incase you dont have time to grate.
    * Does she eat lunch at school? If shes packing her lunch, try something very creativelike Chinese Veg noodles or Veg fried rice (you could chop the vegetables prev night). Noodles need to be boiled for a few minutes and toss them with cooked vegetables with some spices. This is not so time consuming and children /teens love Chinese food. You could pack Aloo parota (mixed with hidden grated carrots, fried finely chopped onions, Coriander leaves etc.,).This dish is tasty and nutritious. A simple Puliyogre /Puli sadham also is nutritious and delicious, especially in cold weather and easy to mix. * For dinner, try mixed veg curry or sagu with chapathi. Children love roti..Try easy side dishes with tomatoes, cauliflower etc., which cook fast. For the Veg gravy, you get frozen chopped mixed vegetables from the frozen section at stores. You could buy those. They save time and are packed in a hygienic way. Also, make sure she eats a lot of different kind of fruits. Hope this helps. Good luck.

    Mathari Jan 30 2019

    @Mathari Thanks a lot for such a concise and well-though out plan, Roopa. It will surely be of help to a lot of parents, especially those who are finding it difficult to squeeze in time to provide the best nutrition for their child due to a hectic schedule.