Adolescence is the period of life from puberty to adulthood, and makes up the majority of your teen years. For both boys and girls, proper nutrition is particularity essential during this time in order to achieve optimal growth and development. Adolescents, in general, require the most calories of any age group, and benefit from a nutrient-dense diet that includes foods from all of the major food groups.
Dairy Products
Dairy products provide protein and carbohydrates, some fat, and many vitamins and minerals. Nutrients of special importance for this age group--that may be obtained by consuming dairy products--include protein, calcium and potassium. According to the U.S. Department of Agriculture's MyPyramid guidelines, adolescents need 4, 8-oz. glasses of milk or the equivalent to meet their daily calcium needs. In general, 1 cup of yogurt, 1.5 oz. natural cheese or 2 oz. processed cheese can be considered as 1 cup of milk. For vegetarian adolescents, 1 cup of fortified soy milk or yogurt may be substituted for cow's milk.
Grains
According to the U.S. Department of Agriculture, the amount of grains an individual needs depends upon gender, age and level of physical activity. Whole grains are rich in magnesium and dietary fiber, important nutrients for adolescents. Girls aged 9 to 13 years require, on average, 5 oz. of grains or the equivalent, while those aged 14 to 18 years need at least 6 oz. daily. Boys aged 9 to 13 years need slightly more, about 6 oz. of grains or the equivalent daily, while older boys aged 14 to 18 years should strive to consume at least 7 oz. daily. The U.S. Department of Agriculture's Dietary Guidelines for Americans recommends at least ½ of all the grains eaten should be whole grains. Examples of foods which count as 1 oz. of grain include 1 slice of bread, 1 "mini" bagel or 1/2 English muffin; 1/2 cup cooked cereal, rice or pasta; 3 cups popcorn and/or 5 whole-wheat crackers.
Meats and Beans
Protein needs are based upon weight. According to the Baylor College of Medicine, children aged 4 to 13 need .95 g protein per kilogram of body weight, while teenagers aged 14 to 18 require .85 g per kilogram of body weight. Meats and beans are rich in iron which often falls short in an adolescent's diet. In general, girls aged 9 to 18 and boys aged 9 to 13 need at least 5 oz. meat or the equivalent daily. Teenage boys aged 14 to 18 require at least 6 oz. meat or the equivalent daily. These requirements are in addition to the protein adolescents obtain from other foods, such as dairy products. One ounce of beef, fish or poultry is about the size of a pair of dice, and provides 7 g protein. Foods which count as the equivalent of 1 oz. meat include 1 egg; 1/2 oz. nuts or 1 tbsp. nut butter; 1/4 cup starchy beans, such as kidney beans, and 1/4 cup tofu.
Fruits and Vegetables
Fruits and vegetables are rich in many nutrients, including vitamins A and C, potassium and folate, to name a few. They are also rich in dietary fiber. Adolescent girls aged 9 to 18 and boys aged 9 to 13 require 1.5 cups of fruit daily. Adolescent boys aged 14 to 18 require more for optimum health, about 2 cups daily. In general, 1 cup of raw fruit, 100 percent fruit juice or ½ cup dried fruit is considered the equivalent of 1 cup of fruit.
Girls aged 9 to 13 need, on average, 2 cups of vegetables daily. Girls aged 14 to 18 and boys aged 9 to 13 require 2.5 cups daily, while young men aged 14 to 18 should strive to consume at least 3 cups of vegetables daily. Choose from all 5 vegetable "sub-groups" to derive the most nutrients. The vegetable subgroups include orange, starchy, dark green, dry beans and peas. One cup of raw or cooked vegetables, or vegetable juice, counts as 1 cup; however, 2 cups of leafy green vegetables are considered the equivalent of a 1 cup serving from the vegetable group.
References
- Kids Health: Healthy Food Pyramid
- Calcium Info: Calcium Questions
- U.S. Department of Agriculture: MyPyramid: Inside the Pyramid: Grains Amounts Table
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2005: Carbohydrates
- Baylor College of Medicine: Nutritional Requirements for Children
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