This is the transition period between childhood and adulthood, a window of opportunity for the improvement of nutritional status, and correcting poor nutritional practices. This is about the same period puberty sets in, typically between the ages of 10 and 13 years in girls. Adolescence is characterized by a period in which growth is very fast. During this time, physical changes affect the body’s nutritional needs, while changes in one’s lifestyle may affect eating habits and food choices. Adolescent nutrition is therefore important for supporting the physical growth of the body and for preventing future health problems. All parents should therefore pay particular attention to the nutritional needs of their teenagers.
Adolescents require at least two large mixed meals and some snacks each day. They can eat bulky food. Boys need many calories. Girls need plenty of iron. Pregnant adolescent girls are still growing so they need more food than pregnant women do.
Good nutrition is critical during teenage years to support healthy growth and development. A healthy diet needs to meet the changing nutritional needs of a growing teen and importantly, helps prepare them for a lifetime of healthy eating behaviors.
Adolescent growth spurt
Adolescents also undergo a very rapid growth during their puberty (called the pubertal growth spurt). During the pubertal growth spurt, they increase rapidly both in weight and height. Therefore, they need a nutrient intake that is proportional to their rate of growth. The growth rate is very high right after birth (infancy). Then it slows down until the age of 12–14 years. At about 15–16 years (the pubertal period), there is a sharp rise in growth rate/velocity. After that, the growth rate slows down again.
Requirements for macronutrients (proteins, carbohydrates, and fats) and micronutrients are higher on a per kilogram basis during infancy and childhood than at any other developmental stage. These needs are influenced by the rapid cell division occurring during growth, which requires protein, energy, and fat.
Teens have unique needs. These years are a critical period of growth and development, so good nutrition is essential. During adolescence, the need for most nutrients including energy, protein, vitamins, and minerals increases. Appetite often increases, so it’s key to have plenty of healthy foods on offer. As teens gain more independence, it can also be tempting to eat more energy-dense snack foods and fast foods that are high in fat, sugar, and salt and low in other more important nutrients.
Choosing a healthy diet during the teen years
The best way to make sure teens are getting all of the nutrients they need, its best to eat mainly from the core food groups:
1. Energy
The energy needs of adolescents are influenced by activity level, basal metabolic rate, and increased requirements to support pubertal growth and development. Adolescents need additional energy for growth and activity. Adolescent girls need approximately 2,200 calories each day. This is a significant increase in childhood requirements. To meet these calorie needs, adolescents should choose a variety of healthful foods, such as lean protein sources, low-fat dairy products, whole grains, fruits, and vegetables. In an attempt to meet their energy needs, adolescents can fall prey to unhealthy, coercive, and aggressive advertisements. Therefore, they must be well informed in the choice of healthy foods both at home and in school.
2. Fats and oilsM/h3>
During adolescence, dietary fat continues to play important roles as an energy source, a significant cell structural component, a precursor to agents of metabolic function and a potent gene regulator. Dietary guidelines for children and adolescents recommend 25% of total energy as fat, with less than 10% of energy from saturated fat for children aged over 15 years. The type of fat rather than its quantity is more important in determining the health consequences of dietary fat.
3. Proteins
Protein needs of adolescents are determined by the amount of protein required for maintenance of existing lean body mass and the development of additional lean body mass during the adolescent growth spurt. In effect, protein is important for the growth and maintenance of muscle. Adolescents need between 45 and 60 grams of protein each day. Most teens easily meet this requirement with their intake of beef, chicken, eggs, and dairy products. Protein is also available from certain vegetable sources, including tofu and other soy foods, beans, and nuts. These foods should be included in the diets of vegetarians especially. When protein intakes are consistently inadequate, reductions in linear growth, delays in sexual maturation and reduced accumulation of lean body mass may occur
4. Calcium
It is estimated that 45% of peak bone mass is attained during adolescence and so adequate calcium intake is important for the development of dense bone mass and the reduction of the lifetime risk of fractures and osteoporosis. Additionally, calcium needs during adolescence are greater than they are in either childhood or adulthood because of the increased demand for skeletal growth. Adequate calcium intake is essential also for the development of strong and dense bones during the adolescent growth spurt. Inadequate calcium intake during adolescence and young adulthood put individuals at risk for developing osteoporosis later in life. In order to get the required 1,200 mg of calcium, teens are encouraged to consume three to four servings of calcium-rich foods each day. Milk provides the greatest amount of calcium in the diets of adolescents, followed by cheese, ice cream, and frozen yogurt.
Girls preoccupied with body shape might have a dilemma of including calcium-rich dairy foods, which they perceive as fattening. The fear of getting fat through the consumption of dairy foods appears to be premature and may therefore not be a critical determinant of obesity.
5. Iron
Iron is vital for transporting oxygen in the bloodstream. A deficiency of iron causes anemia, which leads to fatigue, confusion, and weakness. With the onset of adolescence, the need for iron increases as a direct consequence of rapid growth and the expansion of blood volume and muscle mass. As adolescents gain muscle mass, more iron is needed to help their new muscle cells obtain oxygen for energy. The onset of menstruation imposes additional iron needs for girls. The recommended daily allowance for iron is 12 mg per day in boys while in girls its 16 mg per day. Good sources of iron include beef, chicken, legumes (including beans and peanuts), enriched or whole grains, and leafy green vegetables such as spinach.
6. Zinc
Zinc is important in adolescence because of its role in the growth and sexual maturation. It is known that serum zinc levels decline in response to the rapid growth and hormonal changes that occur during adolescence. Zinc is naturally abundant in red meats, shellfish, and whole grains. Additionally, many breakfast-fortified kinds of cereal with zinc.
7. Folate
Folate plays an integral role in DNA, RNA, and protein synthesis. Thus, adolescents have increased requirements for folate during puberty. Rich sources of dietary folate consumed by adolescents include ready-to-eat cereal, orange juice, bread, milk, and dried beans or lentils. Adolescents who have formed the habit of skipping breakfast or do not include orange juice and ready-to-eat cereals in their meals may be at an increased risk of low folate consumption.
Body image – a key concern for teens
During adolescence, teenagers grow and develop at different rates and it is sometimes difficult to accept these changes. Some teenagers develop unrealistic expectations about how their body should look and may need some professional help with this.
Being overweight or underweight can be a concern during adolescence. A healthy diet will meet nutrition needs without providing too much or too little energy (kilojoules). Following fad diets or eliminating whole food meals to lose weight is not advisable and can be dangerous.
Increased nutrients required during adolescence
Increased requirements of energy, protein, calcium, phosphorus, and zinc are advisable in adolescence.
Who we are: Harley’s Limited is one of East Africa’s most respected Pharmaceutical, Medical, OTC products, and healthcare service providers.
Source: Harley’s Digital Marketing &
Idah Muthama, Vitabiotics Sales Manager.
