Nutrition Plan for Teens

Adolescence marks the most rapid rate of growth since infancy, which results in a unique set of nutritional needs. Emotional, social, physical and sexual maturation all escalate at this age. A review of the Dietary Reference Intakes (DRI) reflects these increases for both males and females. Teens must learn to make proper choices when it come to nutrients to maximize growth, weight and long-term health.

Calcium

• Due to the tremendous skeletal growth from age 8 to age 18, daily calcium intake should increase to 1,300 mg daily, according to the DRI. However, 64 percent of boys and 87 percent of girls ages 12 to 19 lack calcium in their diets, according to the National Institute of Health. Low fat milk, cheese and yogurt all average 300 mg of calcium per serving. Many early elementary children are good about drinking milk with their school lunches. but as lunch options expand in middle schools and high schools, milk becomes substituted with soda, flavored waters, sports drinks, juices and other nutrient-poor sources of calcium.

Iron

• From ages 14 to 18, iron needs increase from 8 mg daily to 11 mg daily for boys and to 15 mg daily for girls. Teens who skip breakfast are more likely to be deficient in iron intake. Fast food, chronic dieting and menstrual losses are other reasons why teens may have insufficient iron. Good sources of iron include lean red meat, iron-fortified cereals, legumes, spinach leaves and whole grains. Inadequate iron consumption can leave teens feeling fatigued, decrease their school performance, and reduce their resistance to infections.

Fluid

• Teens should drink 2.3 liters of water daily. This is the equivalent of 9.6 cups of fluid that may come directly from drinking or from liquid naturally present in foods. Teens are encouraged to bring a water bottle to school and sports practice or use drinking fountains between classes to help stay hydrated. Teens are apt to become dehydrated if they rely exclusively on fluids at meal times. Symptoms of dehydration include fatigue, difficulty concentrating and impaired physical performance. Many fad beverages and energy drinks will actually increase dehydration and are a significant source of wasted calories.

Fruits and Vegetables

• Teens should cover half their plates with colorful fruits and vegetables at meal times. Both provide an excellent array of vitamins, minerals, phytochemicals and fiber. Phytochemicals are nutrients that halt, lessen or prevent disease. Fiber has many benefits including helping teens stay fuller longer, so they are less apt to have weight-control issues. Eating high-fiber foods also promotes long-term gastrointestinal health and may help reduce heart disease, cancer and obesity.

Good Habits

• Teens should eat breakfast daily, limit fast-food consumption and eat dinner as a family whenever possible. Families who dine together have a more nutritionally balanced diet and have more positive communication styles. Finally, teens need an hour of exercise each day. This is a good habit that will help them manage weight, improve self esteem, enhance their ability to focus on academics and promote long-term good health.