A child's teen years can be challenging, as middle school cliques, puberty, school and extracurriculars combine to make a teen's day full, for better or for worse. Having a good nutrition plan can help ensure that a healthy diet supports your teen through this busy time. According to HealthyChildren.org, our bodies demand more calories during early adolescence than at any other time; on average, boys need 2,800 calories per day, while girls need 2,200. This site also notes that adolescents often fall short of daily calcium, iron and zinc needs and that they should eat fruits, vegetables and grains to get these micronutrients from foods rather than supplements. Foods, unlike supplements, contain phytochemicals, which help protect us from disease.
Teen Athletes
According to KidsHealth.org, teen athletes should make sure they're getting enough calories every day to meet their needs: between 2,000 and 5,000 calories. In addition to making sure they have enough carbohydrates and are properly hydrating, teen athletes need enough calories to grow as well as build muscles and fuel themselves to reach peak performances. To plan for extra calorie intake, athletes who are working out for several hours a day should eat a big breakfast and know what calorie-dense foods they can access at short notice. A calorie-counting program can help your teen assess how many calories he should take in each day according to his typical practice schedule.
Female Athlete Triad
Female teens, especially those competing in distance running, dance, ballet and gymnastics, where performance improves -- up to a point -- in relation to weight loss, should be aware of the risks of developing female athlete triad. Female athlete triad is a combination of disordered eating, amenorrhea, or lack of menstruation, and osteoporosis. Girls not consciously aware of the importance of balancing athletic goals with health needs, particularly bone mass that is continuing to build, sometimes take their quest for fitness too far. They limit caloric intake through anorexia or bulimia, thereby putting themselves at risk for low estrogen; low estrogen, in turn, can stop a girl's period or lead to osteoporosis and greater possibility for stress fractures. Teen girls should learn about these serious health risks, which can also result in an eventual decline in performance.
More Fruits and Veggies
Teens can easily fall into snacking habits while playing video games or hanging out; this can lead to only occasional consumption of fruits and vegetables. According to the Weight Control Information Network, teens on a typical 2,000 calorie-per-day diet should aim for 2 cups of fruit and 2 1/2 cups of vegetables each day.
Less Protein
Experts cited by HealthyChildren.org estimate that adolescents in the United States get twice as much protein as they need. So instead of digging in immediately to a meaty pizza topping, chicken wings or a burger, consider alternatives that contain fruits and vegetables.
Eat More Complex Carbs
Carbohydrates are converted by our bodies into the body's main fuel: glucose. Complex carbohydrates can come from whole-grain pasta and breads and grains such as quinoa and brown rice; these foods provide sustained energy, rather than the quick high followed by a crash that simple sugars from highly processed white breads and sugary products provide. According to HealthyChildren.org, most nutritionists recommend that complex carbohydrates make up 50 to 60 percent of a teen's caloric intake. Plan for your complex carb needs by filling your pantry and fridge with grains, whole-grain snack crackers and breads, and cereals that offer more than a colorful sugar high.
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