Madeleine Hull
The teenage years are a time of rapid growth and development, so a healthy and balanced diet is particularly important. Teenagers have different nutritional needs than adults, and their bodies require more energy and nutrients to support this growth. 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. It is recommended that teens consume roughly 45–65% carbohydrates, 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 |
| Vitamins | Iron, calcium, vitamin D, zinc, potassium, and magnesium |
| Minerals | Sodium |
| Water | Six to eight glasses of fluid every day |
| Physical activity | 60 minutes or more on most or all days of the week |
| Positive relationship with food | Encouraging a nutritious and healthy lifestyle |
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What You'll Learn
Calcium, vitamins, minerals, fibre, protein, carbs, and healthy fats
Calcium is essential for teenagers, especially as their bodies undergo rapid growth and development. The recommended daily calcium intake for adolescents aged 11 to 18 years is 1,300 milligrams. This can be achieved by consuming three 1-cup servings of low-fat or fat-free calcium-rich foods like yogurt, milk, and certain types of cheese. Vitamin D is also crucial for bone, muscle, and teeth health, and it aids in calcium absorption. Sunshine is the best source of vitamin D, but supplements may be beneficial during seasons with less sunlight.
Vitamins and minerals are vital for overall health and well-being. Teenagers should aim to consume a variety of fruits and vegetables to meet their vitamin and mineral needs. Dark green leafy vegetables, for example, are excellent sources of iron, which is particularly important for teenage girls as they start menstruating. Additionally, vitamins and minerals can be found in whole grains, legumes, nuts, and seeds.
Minerals are inorganic substances that occur naturally in foods and are essential for various bodily functions. Iron, zinc, magnesium, and potassium are some of the minerals that teenagers should focus on including in their diets. Iron is crucial for overall health and energy levels, while zinc supports immune function and wound healing. Magnesium plays a role in muscle and nerve function, and potassium helps maintain healthy blood pressure.
Fibre is a type of carbohydrate that the body cannot digest, but it is essential for maintaining regular bowel movements and lowering the risk of heart and kidney diseases. Fibre is only found in plant foods, such as whole grains, fruits, and vegetables. It is recommended that teenagers consume 2 cups of fruit and 2 1/2 cups of vegetables daily, as part of a 2,000-calorie diet.
Protein is a fundamental macronutrient for teenagers, as it is necessary for building and repairing muscles and organs. Lean meat, poultry, fish, eggs, beans, tofu, nuts, and seeds are excellent sources of protein. The recommended daily intake is 5.5 ounces of protein-rich foods.
Carbohydrates are the body's primary source of energy, and they should make up approximately 45-65% of a teenager's daily calorie intake. Whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as fruits and vegetables, are excellent sources of complex carbohydrates.
Finally, healthy fats are essential for a well-rounded diet. Unsaturated fats, found in oils like olive, canola, and safflower, as well as fatty fish like salmon and nuts, are preferable to saturated fats. However, it is recommended that overall fat intake be limited to 25-35% of daily calories, with a focus on choosing healthier options.
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Whole grains, fruits, vegetables, lean meats, and low-fat dairy
Whole grains, fruits, and vegetables are essential components of a teenager's diet. Whole grains provide energy and essential nutrients like fiber, which aids in digestion and lowers the risk of heart and kidney diseases. They also help teens meet their daily fiber requirements. Examples of whole grains include whole wheat, brown rice, and oatmeal.
Fruits and vegetables are excellent sources of vitamins, minerals, and antioxidants, which are crucial for maintaining a healthy body and protecting against diseases. The Dietary Guidelines for Americans recommend that teens consume 2 cups of fruit and 2 1/2 cups of vegetables daily as part of a 2,000-calorie diet. Dark green, red, and orange vegetables, legumes, and starchy vegetables are particularly nutritious choices. Fruits and vegetables also contribute to the daily fluid intake, which is essential for hydration.
In addition to whole grains, fruits, and vegetables, lean meats, and low-fat dairy products are also important components of a teenager's diet. Lean meats, such as poultry and fish, provide protein, which is essential for muscle and organ development. They are also good sources of iron, which is particularly important for teenage girls as they start menstruating. Low-fat dairy products like milk and yogurt are excellent sources of calcium, which is crucial for bone health during the teenage years, a period of rapid growth and development.
It is important to note that the specific dietary needs of teenagers may vary based on their age, gender, and activity levels. Therefore, it is always advisable to consult a healthcare professional or a dietician to tailor a diet plan that meets the individual needs of the teenager.
Overall, incorporating whole grains, fruits, vegetables, lean meats, and low-fat dairy into a teenager's diet promotes overall health, supports growth and development, and establishes positive eating habits that can continue into adulthood.
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Physical activity and exercise
Teenagers should aim for at least 60 minutes of moderate to vigorous physical activity on most, if not all, days of the week. This can include various activities such as participating in sports, taking physical education (PE) classes at school, doing chores, or choosing active transportation like biking or walking.
To make physical activity a consistent part of their routine, teenagers can incorporate activities they enjoy and find engaging. This could be team sports like soccer or basketball, individual activities like swimming or running, or even dancing or martial arts. Joining a local sports team or club can also help teens stay motivated and socially connected.
Additionally, it is important to encourage a positive relationship between physical activity and overall well-being. Teenagers should understand that exercise is not solely about achieving a particular body image but rather about feeling energized, improving health, and enhancing their quality of life. This mindset can help foster a sustainable and enjoyable approach to physical activity.
For those who may be less inclined to participate in traditional forms of exercise, finding creative ways to move their bodies can be encouraged. This could include activities like skateboarding, rock climbing, or even just walking the dog. The key is to help teenagers discover physical activities that they look forward to and that become a natural part of their daily or weekly routines.
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Iron and other nutrients
Iron is an essential nutrient for teenagers due to the rapid growth and development that occurs during this period. It is especially important for teenage girls as they start menstruating. Iron can be found in both animal and plant sources. Animal sources of iron include meat and fish, while plant sources include wholegrain cereals, dark green leafy vegetables, pulses, and dried fruits. It is worth noting that the body absorbs iron more easily from meat and fish than from vegetables. However, for teenagers who do not eat meat or fish, adequate iron intake can still be achieved through a diet that includes fortified breakfast cereals, pulses, and dark green leafy vegetables.
In addition to iron, there are several other key nutrients that are important for teenagers. Calcium, for example, is crucial during adolescence due to the rapid growth and development that occurs. Vitamin D is also important, as it helps with the absorption of calcium and promotes healthy bones, muscles, and teeth. The best source of vitamin D is sunshine, but it can also be obtained through supplements, especially during the autumn and winter months when sun exposure is limited.
Zinc is another nutrient that teenagers may not be getting enough of. Like iron, zinc is important for overall health and well-being. It can be found in a variety of foods, including meat, seafood, dairy, nuts, seeds, and legumes.
Overall, it is important for teenagers to consume a variety of nutrient-dense foods to ensure they are meeting their nutritional needs. This includes eating plenty of fruits and vegetables, which provide essential vitamins, minerals, and fiber. Whole grains, lean proteins, and healthy fats, such as avocados, olives, and fatty fish, are also important components of a teenager's diet.
It is worth noting that the teenage years are a critical period for establishing healthy eating habits that can carry over into adulthood. Encouraging a positive relationship with food and providing nutrition education can help teenagers make informed choices about their dietary habits.
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Water and low-sugar drinks
While water should be the primary drink of choice, low-sugar drinks can also be included in a teenager's diet. These drinks can provide variety and additional nutrients. Examples of low-sugar drinks include low-fat or fat-free milk, which is a good source of calcium and vitamin D. Calcium is essential during adolescence due to the increased need for bone growth and development. Vitamin D helps with the absorption of calcium and can be obtained through moderate sun exposure.
It is important to limit or avoid sugary drinks, such as soft drinks, energy drinks, and fruit juices with added sugars. These beverages are often loaded with empty calories and offer little to no nutritional value. They can contribute to weight gain and increase the risk of health issues such as type 2 diabetes. Instead, teenagers should focus on hydrating with water and choosing low-sugar options like milk or unsweetened tea.
In addition to water and low-sugar drinks, teenagers should also be mindful of their overall fluid intake. Participation in physical activities and varying environmental conditions can increase fluid requirements. It is important to listen to one's body and adjust fluid intake accordingly. Staying adequately hydrated can have numerous benefits, including improved cognitive function and mood, which can positively impact a teenager's academic performance.
Lastly, it is worth noting that caffeine intake should be monitored in teenagers. While tea and coffee are considered low-sugar drinks, they can contain caffeine. Excessive caffeine consumption has been linked to anxiety and sleep problems in young people. Therefore, it is recommended to limit caffeine intake, especially in the evening, to promote healthy sleep habits and overall well-being.
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Frequently asked questions
A teenager's diet should be a healthy and balanced one that includes a variety of foods and drinks that are high in nutrients such as vitamins, minerals, fiber, lean protein, complex carbohydrates, and healthy fats. The United States Department of Agriculture recommends that for total calories per day, teens should try to consume roughly 45–65% carbs, 25–35% fats, and 10–30% protein.
A teenager's diet should include foods from the following groups:
- Proteins: Meat, poultry, seafood, eggs, beans, peas, soy, nuts, and seeds.
- Carbohydrates: Whole-grain bread, brown rice, fruits and vegetables, and whole-grain pasta.
- Fats: Avocados, olives, nuts, seeds, eggs, fatty fish, and yogurt.
- Dairy: Milk, cheese, and yogurt.
- Whole grains: Wheat, rice, oats, cornmeal, barley, and other cereal grains, such as whole wheat, brown rice, and oatmeal.
- Fruits: Any fruit or 100% fruit juice.
- Vegetables: Dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
The amount of food a teenager should eat depends on their individual needs. In general, teens should eat 2 cups of fruit and 2 1/2 cups of vegetables every day (for a 2,000 calorie diet). They should also consume 1,300 milligrams (mg) of calcium daily, which can come from three 1-cup servings of low-fat or fat-free calcium-rich foods like yogurt or milk. They should also eat 5 1/2 ounces of protein-rich foods every day, which can come from lean meat, poultry, or fish. Whole grains are also important for energy.
