The great changes that occur during the teenage years require special dietary needs that are unlike those at any other stage of life. During these years of nutritional importance, it is common to see unhealthy eating habits, such as skipping meals and consuming fast foods. Although the majority of teenagers do not follow the United States Department of Agriculture's Food Guide Pyramid, this diet plan is suggested as the best way to consume adequate energy and nutrients.
Teenage Years
Adolescence is defined as the period of life between 11 and 21 years of age. Nutritional status directly affects the dramatic growth and development that occurs during these years; there is an increased need for energy and nutrients that is different for males and females. It is also important for teenagers to participate in physical activity to build strength and decrease risks for heart disease and osteoporosis later in life.
Males
Peak weight gain for males occurs during their growth spurt, which may happen between the ages of 11 and 17 years old and includes a weight gain of about 20 pounds. Body fat decreases during the male teenage years; the average male has 12 percent body fat at the end of puberty. Males must maintain adequate calorie intake for growth. It is especially important for males to consume fiber from produce and whole grains to prevent chronic diseases later in life.
Females
The peak velocity of weight change for girls starts around 12.5 years old and is approximately 18 pounds. Teenage girls also have menarche, or their first menstrual cycle, around this age, in which weight gain will decrease and nutritional needs will change. It is important for teenage girls to consume adequate calories, protein and fat to maintain growth. Teenage girls also have an increased need for calcium, vitamin D and iron compared to female children.
Macronutrients
Energy needs during adolescence are influenced by activity level, basal metabolic rate and growth rate. Teenage females need about 2,200 calories per day, and teenage males need 2,500 to 3,000 calories per day. Protein requirements are based on the amount needed to maintain existing lean body mass; teenage females require 44 to 46 grams of protein per day, and teenage males require 45 to 60 grams of protein per day. Dietary fat is needed for normal growth and development. The United States Department of Agriculture suggests that teenagers consume about 30 percent of their calories as dietary fat.
Micronutrients
Eating a well-balanced diet will allow for consumption of essential vitamins and minerals. Some micronutrients are of particular concern during the teenage years. Calcium is the main component of bone mass, and about half of peak bone mass is achieved during adolescence. The recommended calcium intake is 1,300 milligrams per day, or a little more than is in three glasses of milk. Due to rapid growth, increasing blood volume and the menstrual cycle, there is an increased need for iron during the adolescent years. Teenage males need 8 to 11 milligrams of iron per day and females need 8 to 15 milligrams of iron per day. Female iron needs increase post-menarche.
References
- USDA MyPyramid
- "Nutrition Through the Life Cycle"; Judith E. Brown; 2005
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