Nutrition & teenage girls

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Girl  in between 13-19 years are considered as teenage girls.at this stage they need a well  balanced diet at this stage most girls are addicted with junk and fast foods.
                                  At teenage maintaining heamoglobin level is also one of important task, as anemia is very common in many girls. calcium and iron helps to maintain energy level and also helps for growth of bones. They need a diet full of carbohydrates, proteins ,vitamins, minerals & healthy fats like almonds and fish which helps in hormone balance. instead of junk foods in between healthy snacking is important like wheat khakhra ,makhana ,raagi ,soya nuts, diet bhel. add calcium foods like milk curd, cheese ,buttermilk.
                                 many girls suffer from hair and skin problems at this age, as there is a hormonal changes are seen at this age. increasing water intake and consuming healthy fats and omega 3 fatty acids supplements may help. minimum use of cosmatics, regular yoga and pranayam may helps to face such problems.
                                  At this age due to menstrual cycles there is loss of hemoglobin ,so many girls suffer with giddiness ,fatigue and lack of concentration and anemia . Add vegetables like spinach, beet, drumstick and juicy fruits like oranges watermelon to there diet. proteins play an important role in development and growth of the body  so add pulses like moong soyabean eggs and fish to there diet. 

                                Good hydration is also one of the important factor  for healthy skin and healthy gut.so three to four liter of water intake is nessessary in whole day. along with regular  half hour aerobic exercise like cycling ,walking daily will help to improve immunity .7-8 hours sound sleep will help to relive stress .

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