Your child has grown up to be a mature adult who is now ready to face a fresh, new world.  Stress, lack of physical activity, late nights, and unhealthy habits gradually creeps into her life, which can negatively affect her overall well being.

Nutritional Requirement

The nutritional requirement of youngsters, aged between nineteen and thirty years, varies depending on their health and activity level. Sprightly individuals require more calorie intake than the sedentary ones. On an average, youngsters need about 1800 to 2600 calories per day. The total intake of calories will increase if your son/daughter is leading a vigorous lifestyle.

Food Pyramid

Help your child to commit to healthy principles by eating nourishing food, having sufficient rest and physical activity.  Youngsters of this group also risks obesity and other related diseases. A balanced diet, with appropriate food portion size plays a critical role in shaping your child’s health.   Your child should still follow the basic food pyramid as the guide, which incorporates the essential nutrients required by the body – Fat, fiber, carbohydrates, protein, vitamins and minerals.

Essential Food


Give your child complex carbohydrates that provide energy and high-fiber along with plenty of fresh fruits, veggies, milk and milk products.


Substitute animal fats with monounsaturated fats found in nuts, seeds and plant oils.


Add essential protein to her diet with lean meat, fish, beans, seeds, and nuts.


A grown-up appetite will long for snacks making a beeline for unhealthy processed foods. Encourage your child to make smart choices of healthy snacks.

Fruit salad, roasted nuts, legumes, low-fat yogurt is some options that are filling as well as provide high energy.

Read Labels

Get her into the habit of reading nutrition labels of processed foods and ordering healthy foods when eating out.


Studies, social or work life can leave your child with little time for rest and exercise, causing – depression, lack of focus and various health problems. Insist on resting for about eight hours of sleep a night. Being an adult, she has varied options to keep herself fit with different exercises, workouts and physical activities – dancing, swimming, jogging, running, biking, yoga, aerobic and non-aerobic exercises.

Youngsters of this age should exercise control on alcohol, drugs, excess salt and sugar, the root cause for various health issues.  Inspire your child to adopt a physically fit lifestyle, by providing her with an environment filled with healthy options. As a parent, offer necessary guidance and support to help her achieve her health and fitness goals.

Checkout other articles in this series:

Your Child’s Nutrition: A Complete Guide.