Nutrition During Puberty
9:23 AMPuberty places increased demands on the body, which makes adequate nutrition an absolute priority. Negative eating habits during adolescence have both short-term and long-term consequences, so parents should encourage healthy eating habits and provide nutritious foods during this crucial stage of development. Teens should also do regular physical activity to help build strong bones and improve overall wellness.
Calories
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Adolescents need anywhere from 1,800 to 3,200 calories per day, depending on their age, activity level and gender. According to the 2010 Dietary Guidelines for Americans, 45 to 65 percent of these calories should come from carbohydrates, 10 to 30 percent should come from protein and 25 to 35 percent should come from fat. Parents of teenage girls should be especially aware of signs of eating disorder and under-eating, which may cause bone loss, absence of periods, dry skin and hair, and easy bruising.Food Groups
One effective way to ensure adequate daily calorie and nutrient intake is to encourage your adolescent to consume all of the food groups each day. As noted by the United States Department of Agriculture pamphlet, "Spotlight on What Teens Eat, What They Need," many teens do not eat enough grains, fruits, vegetables and calcium-rich foods. Eating the recommended amounts from each of the food groups will also help your adolescent maintain a healthy weight for their body type. Specific serving amounts vary during puberty, due to the large range of daily calorie intakes. Visit the United States Department of Agriculture's ChooseMyPlate.gov to determine exact serving amounts.
Calcium
During puberty, adolescents gain about 20 percent of their adult height and 50 percent of their adult weight, according to HelpGuide.org. The same leaps and bounds are made in bone growth and development, which means that adequate intake of calcium and vitamin D is crucial. Adults who did not receive enough of these nutrients during puberty are more likely to develop osteoporosis and other bone conditions later in life. Teens need 1,200 milligrams of calcium each day and 600 IU of vitamin D.
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Iron
Iron needs also increase during puberty, particularly for adolescent girls, who lose more iron during their menstrual cycles. Iron helps teens maintain healthy energy levels and facilitates oxygen transport throughout the bloodstream. Teenagers are at higher risk for developing iron-deficiency anemia, which is characterized by chronic fatigue, pale skin and weakness. Adolescent boys need 12 milligrams of iron every day, and adolescent girls need 15 milligrams daily. Good food sources include red meat, spinach, chicken, beans, nuts and enriched grain products.
Article: “Nutritional Needs During Puberty” by Nicaela Crawford with Livestrong.com Read more: http://www.livestrong.com/article/538645-nutritional-needs-during-puberty/#ixzz1rYlqPONu
Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens.
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