Teens and Nutrition

Some important body facts:

During adolescence, the body goes through rapid growth, including changes in body composition as well as sexual and cognitive development. Height, weight, muscle mass, and bone density increase significantly, and organs like the heart, brain, and liver grow in size. In fact, 50% of adult body weight is gained during adolescence.

However, teens can be heavily influenced by mass media which may have negative effects on body image, dietary intake, and more. Considering these factors, it’s easy to understand why many teens are unsure what makes up a healthy diet and which foods they should regularly eat.

How a teen’s diet may impact them in life:

• If teenagers don’t take in adequate calories and nutrients, they can experience health complications like stunted growth, delayed puberty, menstrual irregularities, and other conditions

• An inadequate diet can negatively affect mood, energy levels, and athletic and academic performance.

• Dietary habits established during adolescence can persist into adulthood, which can either positively or negatively affect health and disease risk.

FACT - Teenage athletes participating in physically demanding sports may require up to 5,000 calories per day in order to maintain their body weight.

What are Macronutrients:

· Protein, fat, and carbs are macronutrients, or nutrients your body needs in large amounts

· Getting enough of all three each day is important for growth and many other aspects of health

· The current protein recommendations for kids ages 10–18 range from .38–.43 grams per pound (0.85–.95 grams per kg), depending on sex and age

· Kids may require more protein as this is what is required for proper growth and development, including muscle protein synthesis and skeletal growth

· Keep in mind that protein needs are highest for 11–14-year-old females and 15–18-year-old males. However, it’s important that all teens, no matter their age, have a source of protein at every meal and snack

· In addition to protein, teens need adequate amounts of carbs and dietary fat

· In general, kids require between 45–65% of total calories from carbs, 25–35% of total calories from fat, and 10–35% of total calories from protein

· What’s more, it’s important for teens to get enough fiber in their diet from foods like vegetables, fruits, beans, and nuts. It’s recommended that teens take in between 22–34 grams of fiber per day, depending on age and sex

Here are some examples of healthy foods to include in a teen’s diet:

• non-starchy vegetables: like broccoli, leafy greens, peppers, cauliflower, asparagus, carrots, and zucchini

• starchy vegetables: like potatoes, sweet potatoes, and butternut squash

• fruits: like berries, pears, apples, citrus fruits, pineapple, grapes, and bananas

• protein sources: like fish, eggs, lentils, chicken, and tofu

• whole grains: like brown rice, oats, quinoa, whole grain bread, and barley

• nuts and seeds: like almonds, sunflower seeds, pumpkin seeds, and natural peanut butter

• beans and lentils: like chickpeas, black beans, kidney beans, and lentils

• healthy fats: like olive oil, nut butters, avocados, egg yolks, full-fat yogurt, and cheese

• dairy and non-dairy substitutes: like unsweetened yogurt, cheese, coconut milk, and cashew milk

• healthy snack foods: like trail mix, hummus and vegetables, cottage cheese, and nut butter with fresh fruit

Foods like these should make up the majority of a nutritious teenage diet.

How to plan:

When planning a meal or snack, make sure it contains sources of protein, fat, and carbs. Protein is especially important for growing teens, so a source of protein should be added to every meal and snack and is the most filling of the three macronutrients. This means that protein can help you feel satisfied after eating and may help reduce the need for snacking.

Fiber is essential for digestive health and can also help you feel full, so prioritizing sources of fiber-rich carbs like whole grains, starchy vegetables, and beans is a smart choice.

Fat is also important for teen health and is a source of energy for the body needed for growth and development, cellular function, the absorption of fat-soluble nutrients, and many other important bodily processes). For example, a satisfying, well-rounded breakfast could be scrambled eggs for protein, sliced avocado for healthy fat, and some sautéed potatoes or fresh fruit for a carb source. As long as teens are regularly eating vegetables and fruits, even if they’ll only eat a few different ones, that’s OK.

If a teen is exceptionally picky with their food choices, trying new foods often can help. Research shows that the more you’re exposed to foods like vegetables, the higher the chances are that you’ll learn to accept and like those foods.

*Excerpts from www.healthline.com