What should not be eaten during adolescence

During adolescence, excessive intake of high sugar foods, high salt processed foods, caffeinated drinks, alcoholic beverages, and raw, cold, and stimulating foods should be avoided. Adolescence is a critical period for growth and development, and improper diet may affect bone development, endocrine balance, and organ maturation.

1. High sugar foods

Cake, milk tea and other high sugar foods can easily cause blood sugar fluctuations, increase the risk of obesity and dental caries. Excessive sugar intake can interfere with insulin sensitivity and may lead to metabolic syndrome in the long term. It is recommended that teenagers limit their daily intake of added sugar to less than 25 grams and prioritize natural sweet sources such as fruits.

II. High salt processed foods

pickled foods, puffed snacks, etc. contain more than 6g of salt per day, which is easy to cause water and sodium retention and abnormal blood pressure. A high salt diet can accelerate calcium loss and affect mineral deposition during the peak period of bone development. It is recommended to replace some salt intake with natural seasonings such as vanilla and lemon.

III. Caffeine containing Beverages

Caffeine in strong tea and energy drinks may interfere with sleep cycles and iron absorption. Daily caffeine intake during adolescence should not exceed 100 milligrams, as excessive intake can lead to neurological symptoms such as palpitations and anxiety. You can choose alternative refreshing drinks such as light chrysanthemum tea and low-fat milk.

4. Alcoholic Beverages

Alcohol can directly damage immature liver cells and brain neurons, affecting cognitive development. Even a small amount of alcohol consumption may alter the rhythm of sex hormone secretion, leading to delayed growth and development. The legal prohibition of underage drinking has a clear medical basis.

Fifth, raw and cold stimulating foods

sashimi, chilled drinks, etc. may stimulate the developing gastrointestinal mucosa and cause functional disorders. During adolescence, the activity of digestive enzymes in the gastrointestinal tract is not yet stable, and excessive consumption of raw and cold foods can easily cause nutrient absorption disorders. It is recommended to maintain a suitable temperature for food and avoid consuming stimulating ingredients on an empty stomach. During adolescence, it is important to pay attention to nutrient density and balance in diet. Daily intake of high-quality protein, complex carbohydrates, unsaturated fatty acids, and multiple vitamins should be ensured. Suggest increasing the proportion of natural ingredients such as dark vegetables, whole grains, and fish to cultivate regular eating habits. Parents can guide teenagers to establish a healthy eating concept through joint procurement and cooking, and schools need to strengthen the curriculum of nutrition education. If there is persistent abnormal appetite or digestive discomfort, it is necessary to consult a clinical nutritionist for personalized guidance in a timely manner.