A Good Diet Plan For A 13 Year Old – What To Do And What Not

by admin
April 24, 2019

When we are talking about a 13 year old we are talking about one of the most important phases of growth in the human life cycle because it is around this time that a body starts to differentiate on many physiological grounds leading to the requirement of right nutrition and the answer to the question, ‘what is a good diet plan for a 13 year old?’ This article is based on this question and we are going to give you an outline for what a growing teenager should have to get just the right amount of nutrition for the right growth.

Bare minimum

There is a different amount of food required for every individual child but there are basic limits that have to be met no matter what the circumstances are. The different studies that have been conducted tell us that a good diet plan for a 13 year old has to contain at least 2000 calories a day with fixed quantities for grains and pulses along with protein intake. For a girl this can be anything in between 1600 to 2200 calories while that of a boy must contain something around 2000 to 2600 calories a day as a basic intake, there may be variations based on the level of activity that the 13 year old is used to.

Why a good plan is needed?

There are two main extremes that every child from the age of 12 to 19 must escape and they are obesity and malnourishment. Obesity is the higher excess extreme of the intake and malnourishment is exactly the opposite. The reason they should be avoided is that they can totally mess with the optimum metabolic rate required for the body and hence lead to serious problems later on.

What to eat?

There are good things out there that can be ingested without any thought for bad effects in the body and taken at the optimal level these are the things that will be the building blocks for a great physique later on, but if not taken can leave a gaping hole in the well being of the person. These foods include lots of grains and pulses such as barley, wheat and rice and also protein rich food like eggs and meat along with seafood and legumes such as pods.

What to avoid?

The basic thing that you need to avoid is processed food. The reason why we recommend this is that the defining characteristics of this food are that it is high in sodium, oils and sugar. These are going to run amok on your metabolism and your storage content and later take the form of serious conditions such as heart blockage and high cholesterol count.


The most important thing to understand is that the best way to go is going natural. Avoid the factory made food and fast food that has taken the country by storm and instead rely on the greens. Another thing that you need to look for is physical activity because that is what is going to regulate the body structure.

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