13 years old to 18 years old is adolescence or adolescence. During this period, physical growth accelerated, secondary sexual characteristics appeared, reproductive organs and internal organs became more and more mature, and the development of brain function and psychology also reached a peak, which was the second peak of human growth and development. Because of their growing sexual awareness, they are very sensitive to height and weight, which affects their choice of things. A very big change for girls is the coming of menstruation, which will have an impact on appetite and food intake. In order to meet the requirements of comprehensive and reasonable nutrition for teenagers, besides following the dietary guidelines for the general population, we should also pay attention to the following points:

(1) Dietary diversification

Eat more cereal, about 400 ~ 500 grams of cereal every day, in order to supply enough energy. Ensure the intake of fish, meat, eggs, milk, beans and vegetables, and provide various nutrients needed by the human body.

(2) Develop healthy eating habits.

Eat three meals a day regularly and quantitatively, have a good breakfast, avoid overeating, partial eclipse and picky eaters, eat less snacks and carbonated drinks, maintain an ideal weight and promote normal growth and development.

(3) Strengthen physical exercise and avoid blind dieting.

Teenagers, especially women, often go on a diet blindly to lose weight. The correct way to lose weight is to control diet reasonably, eat less high-energy foods such as fat, candy, chocolate and fried foods, and increase physical activity to balance energy intake and consumption, so as to ensure proper weight and prevent obesity.

(4) Don't smoke or drink

In adolescence, the development of various organs and systems of the body is not fully mature, and the resistance to bad external stimuli is poor. Therefore, the harm caused by smoking and drinking to teenagers is much higher than that of adults, so we should develop the habit of not smoking and drinking.

(5) Strengthen outdoor sports.

Primary and secondary school students should meet the requirements of physical education class and extracurricular sports activities stipulated by the state. Usually, they should pay attention to playing less computer and watching less TV, and more outdoor activities.

(6) Pay attention to the diet arrangement during the examination.

Teenagers in our country are under great pressure and have many exams, so we should pay special attention to nutrition and diet during the exams.