Teenager’s nutritional needs

Introduction:

From puberty through early adulthood, the body is in continuous change. They will grow emotionally, functionally, and intellectually, developing a sense of independence, identity, and self-esteem. To support proper growth and development, teens need a steady supply of calories and nutrients on a daily basis.

Why is healthy eating important for teens?

We need to eat a range of foods from across all food groups as they contain different nutrients, which your child’s body needs to grow and work properly.
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.
It can also 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.

Some teens try to lose weight by eating very little; cutting out whole groups of foods like foods with carbohydrates, or & carbs & skipping meals or fasting. These approaches to losing weight could be unhealthy because they may leave out important nutrients your body needs. Nutrient recommendations for teens: In order to support optimal growth and development, teens need to hit certain calorie and nutrient recommendations on a daily basis. Nutrition needs depend on factors like age, sex, and activity levels.

Calories:

A growing body needs a constant supply of energy. The foods you eat provide your body with calories from the three macronutrients; protein, carbohydrates, and fat. The table below shows age wise distribution of calorie needed for moderately active adolescents:

10 Years	Girls	1800	Boy	1800
11 Years	Girls	1800	Boys	2 000
12 Years	Girls	2000	Boys	2200
13 Years	Girls	2000	Boys	2200
14 Years	Girls	2000	Boys	2400
15 Years	Girls	2000	Boys	2600
16 Years	Girls	2000	Boys	2800
17 Years	Girls	2000	Boys	2800
18 Years	Girls	2000	Boys	2800
19 Years	Girls	2200	Boys	2800

Macronutrients and Micronutrients:

Protein, fat, and carbs are macronutrients, or nutrients your body needs in large amounts. Protein, carbohydrates, and fats in food serve as the body & energy sources.

Each gram of protein and carbohydrate supplies 4 calories, or units of energy.
Fat contributes more than twice as much: 9 calories per gram. Micronutrients, including vitamins and minerals are required in small amount. Adolescents tend to most often fall short of their daily quotas of calcium, iron, zinc, and vitamin D. Unless blood tests and a pediatrician's evaluation reveal a specific deficiency, it & preferable to obtain nutrients from food instead of from dietary supplements. Teens, parents, and caregivers should keep in mind that nutrient deficiencies are more likely to occur in teens who follow restrictive diets like vegan diets as well as in teen athletes, teens with certain medical conditions, and teens with eating disorders.

Healthy food groups:

Many teens need more of these nutrients: Calcium, potassium, fiber, protein, iron, vitamin D, etc.

Protein sources: lentils, beans, milk and milk products and tofu
Whole grains: like brown rice, oats, quinoa, whole grain bread, and barley
Healthy fats: like olive oil, nut butters, avocados, full-fat yogurt, and cheese
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
Nuts and seeds: like almonds, sunflower seeds, pumpkin seeds, and natural peanut butter
Dairy and non-dairy substitutes: like unsweetened yogurt, cheese, coconut milk, and cashew milk
Nuts and seeds: like almonds, sunflower seeds, pumpkin seeds, and natural peanut butter

If your kids are in a rush, they can at least have a healthy snack food: like trail mix, hummus and vegetables, cottage cheese, and nut butter with fresh fruit.

Healthy recipes for kids: https://neevnutrition.in/nutrition/recipes-for-school-kids/

Introduction:

Why is healthy eating important for teens?

Calories:

Macronutrients and Micronutrients:

Healthy food groups:

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Result may vary from person to person

Introduction:

Why is healthy eating important for teens?

Calories:

Macronutrients and Micronutrients:

Healthy food groups:

Get in touch

Quick Links

Our Policies

Book an Appointment

**Result may vary from person to person**

Result may vary from person to person