Nutritional Needs for Growing Teenagers: What You Need To Know

The teenage years are the actual phase when growth spurts, hormonal changes, and hunger all seem to hit at once. So, if you’re a teenage parent, you must have probably noticed your child emptying the fridge too quickly. But the fact is—satisfying nutritional needs is not about keeping them full but about ensuring the right nutrient intake. Overall, adolescence is a critical time for growth and development, and proper nutrition can make all the difference. 

Read below this article to learn about the nutritional needs of growing teenagers and how you could help them make better food choices for a healthier lifestyle in the long run.

Protein is an essential nutrient. Yes, for teenagers too! When it comes to muscle growth, tissue repair, and the development of bones, every aspect requires a lot of protein content during adolescence. The average teenager needs between 45 and 60 grams of protein per day, depending on factors such as activity levels and health.

However, the main concern is that many teens don’t get enough protein from balanced sources. While they might love chicken, it is important to encourage them to include fish, eggs, nuts, and legumes in their diet to feel the real difference.

Calcium is not just about preventing osteoporosis. During adolescence, the body builds up most of its bone mass—about 90% by the end of these years. This is the reason why your teen needs around 1,300 mg of calcium daily. While dairy products like milk, yogurt, and cheese are excellent sources of calcium, for the lactose-intolerant teens, the better alternatives could be soy milk, almond milk, spinach, or kale. And the best part is, according to a study, teens who meet their calcium requirements have a 50 percent lower risk of developing bone density issues in adulthood. 

Iron is another nutrient essential and helps the blood carry oxygen to the body’s cells and plays a key role when it comes to maintaining energy levels. Boys in their teenage years need about 11 mg of iron daily, while girls, due to menstruation, need about 15 mg per day. But what if your teen doesn’t get enough iron? In that case, chances of fatigue, poor concentration, and even anemia are relatively higher.

Nowadays, teens spend most of their time indoors, limiting themselves to mobile screens and barely getting enough sunlight to produce sufficient vitamin D naturally, which is essential for calcium absorption and overall bone health. The recommended intake is about 600 IU per day. However, the recommended intake could be higher in case they live in areas with limited sun exposure. Cereal, fish, such as tuna or salmon, and egg yolks are great sources of vitamin D that can be incorporated in the diet.

For teens, carbohydrates are an essential source of energy for daily activities and brain development. However, the key is to focus on whole grains, fruits, and vegetables as their primary carbohydrate sources instead of refined sugars and processed food. Moreover, according to a study, teens who eat a diet rich in carbohydrates tend to perform better in school and have more stable energy throughout the day.

Healthy fats play a significant role in brain development, hormone production, and overall growth. In fact, omega-3 fatty acids, found in walnuts and salmon, are beneficial for improving brain function. Moreover, a diet rich in healthy fats is also associated with better mental health, improved concentration, and reduced symptoms of anxiety in teens. Did you know that nearly one out of every five kids experiences anxiety? Thus, including the right fats in their diet can make a big impact too.

The right balance of proteins, carbs, fats, proteins, and vitamins in your teens’ diet can make a big difference when it comes to a healthy lifestyle and vitality. The nutrient requirement may vary from person to person depending on their activity levels and overall health. Therefore, it is essential to take note of their body requirements and support them in taking a step forward towards a healthier lifestyle.