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Menu planning in adolescents - Coggle Diagram
Menu planning in adolescents
Factors in menu planning for adolescent
Food with high energy
Protein
Growth & maintenance
High calcium
Strong & dense bones
Iron
Expansion of blood volume
Girl: Menstruation
Deficiency: Anemia, fatigue, confusion, weakness.
Zinc
Rapid growth
Protein synthesis of tissue in the body
Breakfast
Whole grain cereal with milk
A suitable breakfast and healthy for adolescent for their energy requirement to start their day
Milk contains
Protein.
Provides the essential amino acids needed to aid the building and maintenance of body tissues
Vitamin B12.
Like B2, it helps turn the food we eat into energy and plays a part in in red blood cells formation. Sounds a bit technical but rest assured it just helps your body’s motor run smoothly!
Iodine. .
Contributes to normal cognitive function
Calcium.
Keeps your teeth and bones strong and is essential for the normal growth and development of children’s bones . You can blame milk for them growing out of their clothes so quickly!
Vitamin B2.
You might also know this as 'riboflavin' – and, if you didn’t know it before, you now have something to show off about! It helps release energy from our food.
Whole grain cereal contains
Nutrients such as:
germ – the smallest part of the grain, which contains vitamin E, folate, thiamine, phosphorus, and magnesium.
endosperm – the main part of the grain, which contains mainly starch
bran – the outer layer of the grain which contains fibre, omega-3 fatty acids, vitamins and minerals
Lunch
Fish - Good source of protein. For example, Tuna. Tuna has the highest protein content as compared to other types of fish. Fresh tuna is satiating and is rich in vitamins like vitamin A, vitamin B 12 and vitamin B 6.
Rice - Carbohydrates has good source of energy, fibre and B vitamins and should be used as the basis for meals.
Vegetables -Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C.
Dinner
Pasta with Cooked Vegetables
Broccoli
Is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.
Can be eaten cooked or raw because high n Vitamin c which major use in immune system as well as soluble protein and sugar to be absorb in a blood stream easily.
Contain high antioxidants for health purpose like lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in both eyes
Carrots
Lower the risk of cancer because it contains carotenoids and anthocyanins. These antioxidants helps to fight off harmful free radicals in your body, and that can make you less likely to have cancer.
Help in maintaining the rate of heart in a proper manner. The potassium in carrots can help keep your blood pressure in check.
Lycopene, which helps prevent heart disease.
Whole - Grains Pasta
Fiber is an essential nutrients which can moves through the gastrointestinal tract undigested and helps promote fullness as well as helps regulate your digestive system, may also aid in lowering the cholesterol and regulating blood sugar level.
may help lower a risk of heart disease, cancer and diabetes, as well as make it easier in maintaining a healthy weight and lifestyles.
High in fiber, lowers in calories which can increase the rate of fullness as well as High in manganese, selenium, copper and phosphorus much higher than refined pasta.
olive oil
High in monounsaturated fats which oleic acid reduces inflammation.
Help in preventing strokes disease because high in antioxidants that helps in breakdown or reduce the occurrence of blood clotting.