Adolescence is a time of rapid growth and development. Good nutrition supports these changes and provides the energy you need to perform well in school, sports and other activities. The teen years are an excellent time to learn about nutritional requirements and develop healthy eating habits that will serve you well throughout life.
Fruit and Vegetables
Fruits and vegetables are packed with essential vitamins and minerals and provide an excellent source of energy. Yet many teens fail to eat the recommended five servings per day of fruits and vegetables. Start early in the day by adding one or two servings of fruit to your breakfast. This can be as simple as a handful of berries on cereal and a glass of 100 percent orange juice, notes KidsHealth.org
Carbohydrates
Carbohydrates are the primary source of energy for your body. The simple sugars found in sodas, cookies, cake, candy, frozen desserts and some fruit drinks are broken down quickly and cause blood sugar levels to rise rapidly and then decline. In contrast, complex carbohydrates take longer to break down and provide a sustained source of energy. Complex carbohydrates include whole grains, such as whole-grain bread, whole-grain cereal and brown rice. When you want something sweet, reach for fruit or 100 percent fruit juice. Although these foods also contain simple sugars, they also provide essential vitamins and minerals and are low in calories.
Calcium
Calcium is an essential mineral that supports healthy bone growth. Adolescence is a period of rapid growth, and the bone mass that is produced during these years is stored for use during adulthood. A low-calcium diet during the teen years predisposes you to osteoporosis later in life. This bone condition is characterized by fragile bones that fracture easily. Women are particularly susceptible to osteoporosis. In spite of this, Children's Hospital Boston finds that only 12 percent of young women are receiving sufficient calcium. Adolescents should eat four servings of milk or other calcium-rich foods, such as yogurt, cheese, spinach or fortified juice, each day.
Iron
During adolescence, iron demands increase as the body produces additional blood to support growth. Also at this time, girls need additional iron to replace blood lost during menstruation. Between age 9 and 13, all teens require 8 milligrams of iron per day. Between ages 14 and 18, boys need 11 milligrams per day while girls should consume 15 milligrams per day. Iron-rich foods include lean meat, poultry and seafood. Soybeans, lentils, beans, spinach and fortified cereals are good vegetarian sources of iron. Vitamin C aids in the absorption of iron, so try to eat a source of this vitamin alongside an iron-rich food. Citrus fruits and juices, cantaloupe, strawberries, tomatoes and dark green vegetables are good sources of vitamin C.
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