Madeleine Hull
The teenage years are a time of rapid growth and development, so a healthy, balanced diet is particularly important. Teenagers should learn the importance of a healthy diet and understand how to fuel themselves appropriately to avoid health complications like stunted growth, delayed puberty, and menstrual irregularities. A healthy diet for teens should include a variety of foods and drinks that are high in nutrients such as vitamins, minerals, fiber, lean protein, complex carbohydrates, and healthy fats. It is recommended that teens consume roughly 45–65% carbs, 25–35% fats, and 10–30% protein.
| Characteristics | Values |
|---|---|
| Macronutrients | Protein, fat, and carbs |
| Calories | 45-65% carbs, 25-35% fats, and 10-30% protein |
| Carbohydrates | Whole-grain bread, brown rice, fruits and vegetables, and whole-grain pasta |
| Fats | Avocados, olives, nuts, seeds, eggs, fatty fish, and yogurt |
| Protein | Meat, poultry, seafood, eggs, beans, peas, soy, nuts, and seeds |
| Micronutrients | Vitamins, minerals, fiber, lean protein, complex carbohydrates, and healthy fats |
| Calcium | 1,300 milligrams (mg) daily |
| Iron | Found in meat, fish, wholegrain cereals, dark green leafy vegetables, pulses, and dried fruits |
| Water | Drink mainly water |
| Sugar | Less than 10% of daily calories |
| Sodium | Choose foods and beverages that are low in sodium |
| Saturated fats | Less than 10% of daily calories |
| Physical activity | 60 minutes or more on most or all days of the week |
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What You'll Learn
The importance of a positive relationship with food
Adolescence is a critical period of growth and development, and a healthy, balanced diet is essential to support the body and brain during this time. Eating habits established during the teenage years are likely to continue into adulthood, so it is important to foster a positive relationship with food.
Developing a positive relationship with food means understanding how to fuel the body appropriately and making food choices that support overall health and well-being. This involves learning about nutrition and how different foods can impact the body. For example, teenagers should understand the importance of including a variety of foods rich in macronutrients and micronutrients, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. They should also be aware of the negative effects of consuming too much sugar, saturated fat, and sodium, which are commonly found in processed foods, fast food, and sugary drinks.
Encouraging a diverse and nutritious diet during adolescence can help prevent nutrient deficiencies, which are common in this age group, especially among those with restrictive diets or high physical activity levels. It is important to note that restrictive diets can lead to disordered eating behaviours and eating disorders, which are more common during the teenage years. Therefore, the focus should be on promoting a positive relationship with food rather than dieting or restricting specific foods.
A positive relationship with food also involves creating healthy eating habits, such as eating three meals a day with nutritious snacks, staying hydrated by drinking enough water, and limiting sugary drinks. Additionally, involving teenagers in grocery shopping, meal planning, and cooking can help them develop a sense of responsibility and independence around food choices. Sharing family meals is another way to encourage a positive relationship with food, as it increases the likelihood of consuming healthy foods and provides an opportunity for social interaction and modelling of healthy eating behaviours.
Overall, fostering a positive relationship with food during the teenage years is crucial for establishing lifelong healthy habits and ensuring optimal nutrition to support the physical and cognitive development that occurs during this critical period.
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Nutrients, vitamins, and minerals
The teenage years are a time of rapid growth and development, and a healthy, balanced diet is essential to support this process. 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, so it is vital that teens consume enough calories and nutrients to meet their energy requirements.
Nutrient deficiencies are more likely to occur in teens who follow restrictive diets, such as vegan diets, as well as in teen athletes, those with certain medical conditions, and teens with eating disorders. It is important to encourage teens to eat a varied and balanced diet, rich in whole grains, fruits, vegetables, lean proteins, grains, and dairy. These foods provide essential vitamins, minerals, and nutrients, including:
- Calcium is essential for healthy bones, muscles, and teeth, and requirements are high during adolescence due to rapid growth. Good sources include low-fat or fat-free milk, yoghurt, and cheese.
- Vitamin D helps with the absorption of calcium and is important for bone, muscle, and teeth health. The best source of vitamin D is sunshine, but it can also be obtained from supplements, especially during autumn and winter when the sun's rays are weaker.
- Iron is essential for teenagers' health, especially for girls as they start menstruating. It can be found in animal sources such as meat and fish, and plant sources such as wholegrain cereals, dark green leafy vegetables, pulses, and dried fruits.
- Fibre helps with regular bowel movements and can be found in whole grains, fruits, and vegetables. It may also help reduce the risk of heart and kidney diseases.
- Zinc is another important nutrient that teens may be lacking.
- Potassium and vitamin A are also valuable nutrients found in vegetables, contributing to a healthy heart, kidneys, and eyes, and offering protection from infections.
It is recommended that teens eat 2 cups of fruit and 2 1/2 cups of vegetables every day, as well as 1,300 mg of calcium and 5 1/2 ounces of protein-rich foods. They should also limit their fat intake to 25-35% of their total calories, choosing unsaturated fats like olive oil, canola oil, nuts, and seeds, and fatty fish like salmon and tuna.
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Macronutrients and micronutrients
During the teenage years, it is vital to consume a healthy and balanced diet to meet the body's energy and nutrition requirements. This is because adolescence is a period of rapid growth and development, with significant increases in height, weight, muscle mass, and bone density. The body also requires more energy and nutrients to support this growth, which is why teenagers often experience an increase in appetite.
Macronutrients
Macronutrients are nutrients that the body requires in large amounts. These include protein, fat, and carbohydrates. The United States Department of Agriculture (USDA) recommends that, for total calories per day, teens should try to consume roughly 45–65% carbohydrates, 25–35% fats, and 10–30% protein.
Carbohydrates
Carbohydrates are an essential source of energy for the body. Whole grains, fruits, and vegetables are excellent sources of carbohydrates, as well as providing other important nutrients.
Protein
Protein is necessary for building and repairing muscles and organs. Good sources of protein include lean meat, poultry, fish, eggs, beans, tofu, nuts, and seeds.
Fats
While some fats are healthy in small amounts, such as olive oil, canola oil, and other vegetable oils, it is important to limit the consumption of saturated fats. Teens should aim to get 25–35% of their total calories from fats, choosing unsaturated fats whenever possible. Good sources of unsaturated fats include fatty fish like salmon, nuts, seeds, and oils such as olive, canola, safflower, and sunflower.
Micronutrients
Micronutrients are nutrients that the body needs in smaller amounts. These include vitamins, minerals, and fiber. A diet rich in fruits, vegetables, lean proteins, grains, and dairy can provide sufficient micronutrients.
Vitamins and Minerals
Vitamins and minerals play essential roles in various bodily functions. For example, vitamin D is important for healthy bones, muscles, and teeth, while calcium is crucial for bone health, especially during the teenage years. Iron is also essential during adolescence due to the rapid growth and development, and it is particularly important for teenage girls as they start menstruating.
Fiber
Fiber is important for regular bowel movements and can help lower the risk of heart and kidney diseases. It is only found in plant foods, such as whole grains, fruits, and vegetables.
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Physical activity and exercise
The teenage years are a period of rapid growth and development, and regular physical activity helps support this process. Aim for at least 60 minutes of moderate to vigorous physical activity on most days of the week. This can include a variety of activities such as aerobic exercises, muscle-strengthening exercises, or bone-strengthening exercises. Sports, physical education (PE) classes at school, chores, and active transportation like biking are all great ways to stay active.
In addition to the physical health benefits, regular exercise can improve a teen's mental health. It can reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and high blood pressure. Exercise can also positively impact mood, energy levels, and academic performance. It is important to foster a positive relationship between food and exercise, encouraging teens to view physical activity as a natural part of a healthy lifestyle rather than a means to achieve a particular body type.
To make exercise a consistent part of a teenager's routine, it is beneficial to incorporate activities they enjoy and find engaging. This could include team sports, dancing, swimming, or even activities like hiking or skating. Finding an activity that aligns with their interests will help them stay motivated and make physical activity a lifelong habit.
It is also essential to be mindful of the potential risks of over-exercising or engaging in intense physical activity without proper guidance. Teenagers should be encouraged to listen to their bodies and maintain a healthy balance between exercise and rest. Consulting with a healthcare professional or a qualified trainer can help ensure that the exercise routine is safe and appropriate for their age and fitness level.
By integrating physical activity into their daily lives, teenagers can reap the benefits of improved physical and mental health, setting the foundation for a healthy and active adulthood.
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The dangers of restrictive diets
The teenage years are a time of rapid growth and development, so a healthy balanced diet is particularly important. A teenager's diet should include a variety of foods and drinks that are high in nutrients such as vitamins, minerals, fiber, lean protein, complex carbohydrates, and healthy fats.
Restrictive diets can be extremely harmful to teenagers, who are still growing and require a balanced diet to support their development. Diets that severely restrict calories or cut out entire food groups can lead to nutritional deficiencies and health problems. For example, a dairy-free diet might mean a teenager misses out on important sources of calcium, vitamin D, protein, and fat. Similarly, diets that restrict carbohydrates can result in insufficient intake of fiber, which is important for digestive health.
Furthermore, restrictive diets can be difficult to stick to and may lead to an unhealthy relationship with food. Feeling deprived and sad from abstaining from enjoyable foods can lead to overeating and, over time, weight gain. Restrictive diets can also cause fatigue, poor concentration, and loss of muscle mass and bone strength. In extreme cases, they can contribute to the development of eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder.
Instead of restrictive diets, the focus should be on encouraging healthy habits and a positive relationship with food. This includes eating a variety of nutritious foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting added sugars, saturated fats, and sodium. It is also important to stay active, with physical activity being a part of daily life. This can help teenagers feel healthier and better about themselves, while also reducing the risk of chronic diseases.
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Frequently asked questions
A teenager's diet should be a healthy and balanced one, with a focus on nutritional requirements. It should include a variety of foods and drinks that are high in nutrients such as vitamins, minerals, fiber, lean protein, complex carbohydrates, and healthy fats. It is recommended that less than 10% of their daily calories come from saturated fats and added sugars.
It is important to foster a positive relationship with food and to understand how the body works and what fuel it requires. Teenagers should be encouraged to eat home-cooked meals and get involved in grocery shopping, meal planning, and cooking. They should also be physically active for at least an hour every day.
Foods that are high in saturated fats, sugar, and salt should be limited. These include fast food, soft drinks, processed foods, and desserts. Energy drinks are not recommended for teenagers under the age of 16 as they contain high levels of sugar and caffeine. Shark, swordfish, and marlin should also be avoided due to their high mercury content.
Eating disorders are common during the teenage years, and it is important to be aware of any disordered eating behaviors. Signs to look out for include preoccupation with food or weight, feelings of guilt surrounding food choices, and restrictive dieting. If you or your teenager are struggling with any of these issues, consider reaching out for support from a healthcare professional.
