Dante Carrillo
The teenage years are a period of rapid growth and development, and a healthy, balanced diet is essential to support this. Teenagers have different nutritional needs compared to adults, requiring a steady supply of calories and nutrients to promote overall health. A diet lacking in essential nutrients can negatively impact cognitive performance, mood, metabolic health, and more. This article will explore the specific nutrients that teenagers need to include in their diets to support their changing bodies and overall well-being.
| Characteristics | Values |
|---|---|
| Nutrients | Vitamins, minerals, fiber, lean protein, complex carbohydrates, healthy fats |
| Vitamins | Vitamin C, Vitamin D |
| Minerals | Calcium, potassium, magnesium |
| Healthy fats | Unsaturated fats such as olive, canola, safflower, sunflower, corn, and soybean oils; fatty, cold-water fish like salmon, trout, tuna, and whitefish; nuts and seeds |
| Calories | Increase during teenage years |
| Protein | Lean meat, poultry, fish |
| Carbohydrates | Whole grains |
| Water | Drink mainly water |
| Iron | Lean beef, iron-fortified cereals and breads, dried beans and peas, spinach |
| Calcium | Fat-free or low-fat milk, yogurt, cheese, spinach, taro root, turnip greens, plant-based beverages and yogurt products with added calcium |
| Fruits and vegetables | 2 cups of fruit and 2 1/2 cups of vegetables every day (for a 2,000 calorie diet) |
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What You'll Learn
Calcium and vitamin D for bone health
Calcium and vitamin D are essential for building strong bones and keeping them healthy. Calcium is a mineral, and the most abundant one in the human body. Our bones are partly made of calcium salts, especially calcium phosphate, which hardens and strengthens the bones. Since our bodies cannot produce calcium, we need to get it from foods and drinks, and supplements when necessary. Calcium-rich foods include dairy products like milk, yoghurt, and cheese, vegetables such as spinach, taro root, and turnip greens, and plant-based beverages and yoghurt products with added calcium. Fortified foods like certain brands of juice, soy milk, oatmeal, and breakfast cereal are also good sources of calcium.
Vitamin D helps our bodies absorb calcium and supports the muscles needed to avoid falls. It is produced in the body through sun exposure and is added to several foods and drinks, such as dairy products, orange juice, and plant-based beverages. Most milk and some yogurts in the United States are fortified with vitamin D. However, vitamin D deficiency is common, and supplements can be taken to increase vitamin D levels in the body.
Teenagers need about 1,300 milligrams of calcium daily, which can be obtained through three 1-cup servings of low-fat or fat-free calcium-rich foods. It is important to note that while plant-based beverages may be good sources of calcium, they are not counted as dairy products by the Dietary Guidelines for Americans because they do not provide the same nutrients as milk or fortified soy products.
In addition to their bone-strengthening properties, calcium and vitamin D have other health benefits. Calcium enables our blood to clot, our muscles to contract, and our heart to beat. Vitamin D also helps to keep muscles and the immune system healthy.
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Iron for growth and menstruation
Iron is an essential mineral for teenagers, especially during their growth spurts. Boys double their lean body mass between the ages of 10 and 17, and girls typically experience a growth spurt around the age of 12. Adequate iron intake is necessary to support this physical growth.
Iron is particularly important for teenage girls due to the loss of blood during menstruation. Menstruation can cause a significant loss of iron, and if not adequately replaced, it can lead to iron deficiency or anaemia. Anaemia can result in fatigue, weakness, and impaired cognitive function, affecting a teenager's overall health and well-being.
To ensure sufficient iron intake, teenagers should include iron-rich foods in their diets. Good sources of iron include lean beef, iron-fortified cereals and breads, dried beans and peas, and dark green leafy vegetables like spinach. These foods can help maintain healthy iron levels and support overall growth and development.
It is recommended that teenagers consume a balanced and varied diet that includes a range of nutrient-dense foods. This means incorporating fruits, vegetables, whole grains, lean proteins, low-fat dairy products, beans, eggs, fish, nuts, and healthy fats. A diverse diet ensures an adequate intake of iron and other essential nutrients, promoting overall health during the crucial teenage years.
Additionally, it is important to be mindful of iron absorption. Vitamin C enhances iron absorption, so including vitamin C-rich foods like oranges, grapefruits, and other citrus fruits in meals can improve iron absorption. On the other hand, certain compounds, such as tannins found in tea, can inhibit iron absorption. Therefore, it is advisable to limit tea consumption with meals to maximise iron absorption.
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Lean protein for muscle and organ development
As teenagers undergo various physical and physiological changes, they need to consume a balanced diet with the right nutrients to support their growth. One of the essential nutrients for teenagers is lean protein, which is crucial for muscle and organ development.
Protein is a fundamental nutrient that acts as the building block for muscles, bones, cartilage, blood, skin, enzymes, and hormones. It is made up of amino acids, some of which our bodies can produce, while others, known as essential amino acids, must be obtained from our diet.
For muscle and organ development, teenagers should aim for 5.5 ounces of protein-rich foods every day. Lean meats, such as chicken, turkey, and beef, are excellent sources of high-quality protein. For instance, chicken breast is a lean meat option that is high in protein and contains nutrients like zinc and iron. Similarly, turkey breast provides protein and vitamins while being low in fat. Lean ground beef is another good option, offering protein and iron.
In addition to meat, there are several other sources of lean protein. Fish like salmon, tuna, and mackerel are rich in protein and omega-3 fatty acids, which promote heart health. Dairy products such as milk, cheese, and Greek yogurt are also protein-rich, along with providing calcium and other essential nutrients. Eggs are considered a complete source of protein, containing all the essential amino acids, as well as vitamins, minerals, antioxidants, and healthy fats.
For those who follow plant-based diets, there are numerous options for lean protein. Soybeans, tofu, and other soy products are excellent sources of plant-based protein. Beans, including kidney beans and edamame, are also high in protein and provide additional nutrients like magnesium, calcium, and phosphorus. Other plant-based sources include seeds such as chia seeds and pumpkin seeds.
It is important to note that while protein is essential for muscle and organ development, it should be combined with resistance exercise to effectively stimulate muscle growth. Additionally, a well-rounded diet should include a variety of other nutrients, such as fruits, vegetables, whole grains, and healthy fats, to ensure teenagers meet all their nutritional needs.
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Fruits and vegetables for vitamins and minerals
As teenagers undergo rapid physical and emotional development, their nutritional requirements also increase. A healthy diet for a teenager should include a variety of fruits and vegetables, which are excellent sources of vitamins and minerals.
Firstly, fruits and vegetables are rich in vitamins, including vitamins A, C, and K. Vitamin C, found in oranges, grapefruits, and other citrus fruits, aids in growth, wound healing, and protection against diseases. It also helps the body absorb iron more efficiently. Vitamin A, found in dark green leafy vegetables, carrots, and sweet potatoes, promotes healthy vision, while vitamin K, found in leafy greens, broccoli, and soybeans, aids in blood clotting.
Secondly, fruits and vegetables provide essential minerals such as calcium, iron, and potassium. Calcium-rich foods like milk, yogurt, leafy greens, and calcium-fortified beverages help build strong bones and teeth. Iron, abundant in lean beef, spinach, beans, and iron-fortified cereals, is crucial for supporting the increased growth in teenage boys and replacing blood lost during menstruation in girls. Potassium, found in bananas, oranges, and other fruits, helps maintain healthy blood pressure.
In addition to these specific vitamins and minerals, it is important for teenagers to consume a variety of colourful fruits and vegetables to ensure they obtain the full range of nutrients needed for optimal health. This includes yellow and orange produce, legumes, and red fruits and vegetables.
Lastly, while fruits and vegetables are excellent sources of vitamins and minerals, it is important to note that a healthy diet for a teenager should also include other nutrient-rich foods such as whole grains, lean meats, fish, poultry, dairy products, nuts, and seeds.
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Healthy fats and limiting saturated fats
Fat and cholesterol play important roles in brain development and are a vital part of a teenager's diet. Eating the right kinds and amounts of fat is an important part of a healthy diet. However, many teens eat too much fat, which may lead to unwanted weight gain. Excess weight can increase the risk of high cholesterol, high blood pressure, diabetes, and other medical problems.
Healthy Fats
When choosing healthy fats, opt for unsaturated fats, which are beneficial to heart health. Monounsaturated fats are found in avocados, peanut butter, nuts (such as almonds and pecans), and oils like olive, peanut, and canola. Polyunsaturated fats are found in most vegetable oils, like corn and soybean oil. Omega-3 fatty acids, a type of polyunsaturated fat, are found in fatty fish (salmon, trout, tuna, and whitefish), walnuts, flax seeds, and beans.
Limiting Saturated Fats
Saturated fats should be limited in a teenager's diet. These fats are typically found in meat and other animal products, such as butter, shortening, lard, cheese, whole milk, and cream. Coconut oil is also high in saturated fat. Eating too much saturated fat can increase the risk of heart disease by raising blood cholesterol levels. Trans fats, found in some stick margarines, commercial snack foods, baked goods, and fried foods, should also be limited.
To reduce saturated fat intake, choose lean meats, poultry without skin, and low-fat or fat-free dairy products. When cooking, opt for broiling, grilling, or roasting, which allow the fat to drip away. Limit dining out, especially at fast-food restaurants. When dining out, make healthy choices, such as ordering a green salad with low-fat dressing or choosing baked, grilled, or steamed dishes instead of fried options.
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Frequently asked questions
Teenagers need a variety of nutrients in their diet, including vitamins, minerals, fiber, lean protein, complex carbohydrates, and healthy fats.
Vitamins are essential for a teenager's overall health and well-being. For example, vitamin C helps with growth and repair, while vitamin D is vital for proper growth and development and keeping bones healthy.
Calcium is crucial for building strong bones and teeth. The recommended daily intake of calcium for teenagers is 1,300 milligrams. Good sources of calcium include low-fat or fat-free dairy products, spinach, taro root, and plant-based beverages with added calcium.
Iron is essential for the growth of teenagers, especially for boys who double their lean body mass between the ages of 10 and 17. Good sources of iron include lean beef, iron-fortified cereals and breads, dried beans and peas, and spinach.
A teenager can ensure they are getting enough nutrients by eating a varied and nutritionally balanced diet. This includes consuming fruits and vegetables daily, lean protein, whole grains, and healthy fats, while limiting their intake of saturated fats, added sugars, and sodium.
