The required nutrients are energy, protein, lipids, carbohydrates, minerals and vitamins. We should eat more foods such as flour, wheat germ, beans, shrimp, crab, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, cheese and dark vegetables.

The specific nutrition is as follows:

1 and energy

Teenagers grow fast, have a large amount of activities, and their energy needs increase accordingly. The energy supplied should not only meet the needs of growth and development, but also prevent overweight and obesity.

2. protein

Protein from animals and soybeans should reach 50% in protein to provide rich essential amino acids and improve the utilization rate of food protein.

3. Lipids

Teenagers are at the peak of growth and development, and lipids can provide energy and essential fatty acids; However, we should pay attention to the supply to prevent excessive fat intake from increasing the risk of obesity, cardiovascular disease and hypertension.

4. carbohydrates

Proper intake of carbohydrates will ensure the stability of blood sugar level and energy supply, but we should avoid eating too much low molecular weight edible sugar and eat less high-sugar food.

5, minerals and vitamins

With the rapid growth of adolescence, there is a great demand for minerals, especially calcium and iron. Also make sure to supplement B vitamins, vitamin C and vitamin A..