Teens have special nutritional needs. During the teen years, a child will acquire approximately 20 percent of his adult height and weight, according to HelpGuide.org. During this rapid growth phase, teens need extra vitamins and minerals, and the best way to get nutrients is from healthy food sources. Although teens may be overly conscious about their appearance, they may not be eating the foods they need to stay healthy and strong.
Nutritional Needs
Teen boys need between 2,500 and 2,800 calories daily and teen girls require about 2,200, according to HelpGuide.org. However, individual teens differ greatly in body size and weight, so consult your child's pediatrician to determine optimum caloric needs.
Teens require adequate calcium. Teen bodies grow quickly, and they may not have enough calcium to form strong bones, which increases the risk of developing osteoporosis in later life. HelpGuide suggests that teens get 1,200 mg of calcium every day from leafy greens, fortified juices, dairy, enriched cereals and other calcium-rich foods. If your teen does not get enough calcium, ask your pediatrician whether a supplement is in order.
Grains and Fiber
Whole-grain products differ from refined-grain products in that they consist of the entire grain kernel, while refined grains remove the outer layer of the kernel, resulting in less fiber, according to Brigham and Women's Hospital, which is affiliated with Harvard Medical School. Teens who eat whole-grain foods are less likely to develop diabetes, and they are less likely to be overweight. Teens need at least six servings of grains daily.
To get more whole grains into your teen's diet, serve whole-wheat toast or bagels instead of doughnuts and pastries for breakfast. Use whole-grain bread for teen's lunchtime sandwiches, and bake cookies with oatmeal for snacks. At dinner, offer brown rice instead of white rice, and prepare pasta dishes with whole-wheat pasta. Toss barley into soups to raise your teen's fiber consumption.
Protein/Iron
Teens need 45 g to 60 g of protein per day, according to HelpGuide, although athletic teens may require more. To develop and maintain muscle without adding fat calories, offer your teen a variety of lean meats, poultry, fish, eggs, low-fat dairy products, nuts, beans and soy products.
Teens also need enough iron as their bodies develop and gain muscle mass, advises HelpGuide. Boys should consume 12 mg of iron, and girls should get 15 mg of iron daily. Red meat, chicken, nuts, beans and green leafy vegetables are high in iron.
Dieting
Teens receive constant messages through advertising and media that being thin equals being beautiful. Fad diets offer quick weight loss, but these plans may not be in your teen's best interest, according to a 2004 Pediatric Child Health report.
Instead of following fad diets, the report suggests that teens who are concerned about their weight focus on eating healthy. Serve your teen breakfast every day, and offer a wide variety of nutritious, low fat, high-fiber foods throughout the day. Teach your teen to stop eating when he's full and offer water to drink instead of sugary sodas and juice.
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