Please suggest me (i m 16yrs old) the most perfect diet which I should take in order to fulfill all the nutritional requirements of my body. please it should really be a perfect one for my age.

Dt. Jennifer DhuriDietitian/Nutritionist22yrs exp

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Firstly understand that food intake is very dependent on genetics, activity levels, metabolism, lifestyle, age height age and a detailed full history. It is important to know that just eating just two heavy meals a day will not help. Eating the right foods at the right time is very important. This normally does not happen especially with college going kids. Eat meals at frequent intervals. Eat a mid meal between each main meal. Avoid junk foods. Include dairy, eggs, nuts, fruits in your meals. Avoid alcohol and smoking. Exercise at least thrice a week. Even if you were to take medicines or supplements they will not work in isolation you need to have a calorie and nutrient dense meal. 

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