Food for Puberty

Puberty, or the period wherein a person's body is getting ready for sexual reproduction, is marked by radical physical changes that require extra amounts of proper nutrients. Girls undergo puberty at ages 10 to 15 while it begins for boys at around age 12 and ends at age 19.

Importance

• What children eat at the time of their puberty may hold the key to a lifetime of good health. The National Institutes of Health reports that obese adolescents ages 12 to 19 in the U.S. have reached a 17 percent high, and the National Mental Health Information says that millions of girls and boys have eating disorders---we should also be careful to give teens the right amount of proper nutrients at this crucial point in their lives.

Calcium

• Bone problems like osteoporosis can be avoided later in life if children "deposit" enough calcium in their bones during puberty. The International Food Information Council recommends about 1,300 milligrams of calcium daily---an amount equivalent to a daily intake of 3 cups of fat-free or low-fat milk, low-fat yogurt, or low-fat cheese. Green, leafy vegetables and other calcium-fortified food products are also good alternatives.

Iron

• Iron becomes the body's ally as teen boys require a sufficient amount to support their rapid growth. Teen girls, on the other hand, need iron to replace lost blood during menstruation. So serve up the fish, lean beef, whole-grain breads and beans---your teen needs to be primed for the body's speedy growth.

Protein

• School, sports, and recreation require high energy. Protein, besides building muscles and other body tissues, makes sure that adolescents are ready for all their activities. Protein-rich foods include poultry products, meat and fish.

Good Fat

• The right kind---and the right amount---of fat is also needed during puberty as it provides energy and growth nutrients. Olive oil, salmon, and nuts are just some of the best sources of unsaturated fat.