VietBF - Diet meal plans for teenagers: 5 foods to eat healthily during the pandemic

Healthy eating, especially foods that boost immunity, have been the talk of the town ever since the COVID-19 pandemic began and keeping our immunity boosted in order to fight the virus in case we happen to contract it, was touted as one of the best ways of preventing severe infection. While the elderly and people with existing health conditions seem to have taken this advice seriously, especially because they are in the high-risk category for complications and severe symptoms due to the coronavirus infection, young adults and teenagers are perhaps taking the virus lightly.

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While they are following all norms of prevention such as wearing a mask and washing their hands, when it comes to their diet, they are back to junk food, processed foods, and even ordering food from restaurants, during this pandemic, which can prove harmful for their overall health and immunity. Poor diet habits are perhaps also the cause of childhood obesity, which in turn also increases the risk of COVID-19. If you are a teenager or a young adult or are a parent to one, here are 5 foods to include in a growing teenager's diet to ensure proper growth, nutrition, and immunity.

Fruits and vegetables – A diet rich in fruits and vegetables is recommended for children of all age groups. Fruits and vegetables are rich in fibre, and nutrients that help to keep the stomach fuller for longer and provide for the nutrients required by the body. Adding as much colour to your diet, in the form of fruits and vegetables is recommended.

Get your dose of calcium with dairy – Teenage is a child's growing years, and it is very important to get the right dose of calcium to ensure proper growth of bones and muscles. Dairy products such as milk, curd, paneer, and others are rich sources of calcium and should be a regular part of a teenager's diet.

Protein-rich foods – Proteins are known as the building blocks of life. It is, therefore, very vital that you include protein in a teenager's diet. Rich sources of protein include fish, lean meats, and eggs. Vegetarian sources include legumes, beans, lentils, and soy.

Iron-rich foods – Iron is an important nutrient, especially for boosting immunity. Include iron-rich foods such as leafy green vegetables in a teenager's diet to keep them safe from diseases.

Vitamin-rich foods – Vitamin C and vitamin D are being touted as the heroes against the novel coronavirus infection. Both nutrients are known to boost immunity and improve the disease-fighting capabilities of the body. Citrus fruits such as oranges, lemon, and Kiwi, are rich in vitamin D, while vitamin D can be obtained from dairy products and some fish sources such as salmon.