Puberty is a time of life when there is rapid growth and attainment of final height. There is also rapid bone deposition, leading to increased bone mass. Further, there is an increase in muscle mass and growth of sexual organs in both sexes. Poor dietary choices will lead not only to an impairment in these processes but also to obesity.
The following aspects are essential.
1. Age and weight-appropriate calorie intake. A nutritionist should preferably guide this.
2. Protein is essential for muscle development during puberty. It should come from sources like eggs, chicken, fish, lean meat, nuts, seeds, beans, and soy products.
3. Calcium helps to build bone mass and promote growth. Food should include low-fat dairy, broccoli, tofu, nuts, and seeds.
4. Iron is vital for rapid growth, muscle mass, and blood volume. Good sources of iron include legumes, enriched grains, leafy vegetables, chicken, and beef.
5. Regularly use fruits and greens to supply folate, iron, and fibre.
It is always good to consult with your dietician to understand the dietary needs appropriate for pubertal development and preventing obesity.
Mrs. Rejitha Jagesh MSc