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Nutrition is an important factor during the teenage years. Teens and their parents often think about what to eat, and for good reason. During the teenage years, teens go through periods of rapid growth. Teens are also learning to become more and more independent. The physical and mental growth of adolescence requires a good foundation of nutritional knowledge and habits.
Nutritional Requirements
The second biggest growth spurt occurs during adolescence. Most girls will complete their growth between the ages of 16 and 18. Most boys finish growing between the ages of 18 and 20. An average girl grows 3.3 – 3.5 inches and gains 21 pounds. While an average boy grows 3.7 – 4.2 inches and gains 34 pounds. Men and women will develop more lean body mass. Lean body mass includes muscles, bones, and organs.
A teenager’s appetite increases as he or she grows. Physical activity increases a teenager’s caloric needs. This estimated calorie intake chart can give you an idea of how many calories teenagers need to grow properly based on their age and activity level.
Teenagers also require healthy sources of carbohydrates, fats, and proteins. Focusing on unprocessed or minimally processed foods gives teens the nutrients they need to grow. This can be achieved by ordering healthy goods from a family-friendly meal delivery like Ideal Nutrition or cooking healthy meals on your own at home.
It is important to choose high-fiber carbohydrate options such as whole grains, starchy and non-starchy vegetables, and fruits. Teens should get 1.5 to 2 servings of fruit per day and there should be 2-3 servings of vegetables per day. If a teen adds a fruit and a vegetable on their plate at their lunch and dinner, they will get the essential amount of fruits and veggies.
Fat is a substantial nutrient for brain health and hormonal balance. Plant-based fats should make up the majority of a teenager’s fat intake. Plant-based fats include foods such as extra virgin olive oil, grapeseed oil, olives, avocado, nuts, nut butter, and seeds. Plant-based fats are rich in unsaturated fats that protect the heart from heart disease. Not all plant-based fats are healthy. Some oils, such as soybean, corn, and cottonseed are high in omega-6 fatty acids and increase inflammation in the body.
Animal fat from high-fat red meat, bacon, sausage, and conventional full-fat dairy products should be lowered. These goods are associated with an increased risk of heart disease as well as inflammation. Animal fats from organic butter, organic eggs, and cold-water fish (ideally wild-caught) bring more omega-3 fatty acids. They guard against heart disease and reduce inflammation.
Protein is important for increasing lean mass, especially muscle. There is plenty of protein in animal and plant sources such as chicken/turkey, lean meats, eggs, dairy, fish, nuts/seeds, and legumes/beans. Teenagers generally get enough protein through their diets and do not need protein supplements for adequate growth.
Vitamin D, calcium, iron, and magnesium are four micronutrients that are very important for adolescent growth and long-term health. During adolescence, the body experiences bone growth. The recommended daily allowance (RDA) for calcium is 1,300 mg per day for adolescents.
Good sources of calcium are:
- Milk products
- Calcium-fortified nut and seed milk (almond milk, coconut milk, etc.)
- Low-sugar breakfast cereals fortified with calcium
- Canned salmon and canned sardines
- Steamed vegetables such as kale and bok choy
It is quite possible to get enough calcium without consuming dairy products. Getting the recommended amount of calcium during adolescence protects against diseases later in life. Vitamin D is also substantial for proper bone growth. It allows calcium to enter the bones. Vitamin D regulates more than 200 genes. It plays a role in preventing cancer, autoimmune diseases, and heart disease. The recommended daily allowance of vitamin D for teens is 600 IU. The very best source of vitamin D is sunlight, although many teens don’t get enough sun exposure to get adequate vitamin D. Talk to your doctor about testing to see if you have a vitamin D deficiency.
Magnesium also plays a paramount role in bone, muscle, and nerve function. The recommended daily allowance of magnesium is 360 mg per day for women aged from 14 to 18. For boys ages 14 to 18, it is 410 mg per day.
Teen girls are at a higher risk for iron deficiency due to the onset of menstruation. Iron’s job is to transport and store oxygen. Iron deficiency anemia can cause fatigue, weakness, impair immune function, and affect academic and athletic performance.
The top-notch sources of iron are called heme sources. These are animal products such as beef, dark meat turkey, and canned light tuna. Non-heme iron sources such as white beans, fortified cereals, and spinach are not as easily absorbed by the body. Mixing iron-rich foods with foods rich in vitamin C (like citrus fruits, kiwi, peppers) will boost iron absorption.
Develop Healthy Eating Habits
Often, busy schedules result in more “fast” foods like shelf-stable snacks and restaurant food. Such foods are often high in sodium, sugar, and saturated fat. Fast food is low in omega-3 fatty acids, fiber, and vitamins & minerals that support teen growth. So, how can teens and their families balance nutrition with other priorities?
Have a Meal Schedule
Skipping meals is the number-one cause of not getting the right amount of nutrients. This may also result in eating or drinking too many low-nutrient, high-sugar snacks later in the day due to a lack of hunger. Having healthy breakfast, lunch, dinner, and snack foods available will give teens the confidence they need to eat meals appropriately throughout the day.
Incorporate Vegetables
Just like adults, children, and adolescents need to eat fruits, vegetables, and greens and base their meals on fresh or minimally processed foods for various reasons. Firstly, they are rich in water, which contributes to proper hydration. They are also an important source of a wide variety of vitamins (C, A, and group B) and minerals (calcium, potassium, magnesium, iron, zinc, etc.). All of them are essential during the growth stage since they intervene in neuronal development and the immune system, improve vision, contribute to achieving optimal bone mineralization and/or are powerful antioxidants.
On the other hand, they are rich in soluble and insoluble fiber. The first acts as a prebiotic for the intestinal flora, improving it and reducing the probability of suffering from digestive disorders such as flatulence, and the other reduces intestinal transit time, preventing constipation.
Get Your Teens Involved in Grocery Shopping and Meal Preparation
Giving teens the responsibility of choosing and preparing meals allows them to eat well with goods they enjoy. Talking to teens about food preferences gets everyone talking about dining in a non-threatening way. This also prevents a discussion about healthy foods from turning into a lecture.
Drink Water as Your Main Beverage
Teens are surrounded by sugary drinks such as soda, sports drinks, and beverages from cafeterias, gas stations, and fast food restaurants. Try to limit sugary drinks to no more than three 12-ounce servings per week. 100% milk and juice contain natural sugar and should be limited to 12 ounces per day. The main drink during the day should be water. Flavor water by putting a slice of citrus or cucumber in the glass and choosing sparkling waters without added sugar or artificial sweeteners.
