Teens and Diet

Teens are still growing and developing. Their bodies require a certain amount of nutrients, vitamins and minerals each day for healthy growth and development. To get these nutrients, teens should eat a variety of foods from all the food groups each day. Excessively limiting the amount of food or the types of food eaten daily may inhibit their growth and lead to possible weight gain.

Calories

Boys between the ages of 12 and 14 need to take in approximately 2200 calories a day. Girls of the same age require approximately 1800 calories daily. Teens between the ages of 15 and 18 should add an additional 500 calories each day. Growth and development require the consumption and expenditure of energy. Calories supply this energy. It can sometimes be hard for teens to keep up with the amount of fuel their bodies need, especially during a growth spurt. If you are a parent of a teen who seems to always be hungry, do not limit your teen's calories or snacking. Offer healthy snacks, such as dried fruit and nuts, instead of cakes and cookies.

Iron and Calcium

Teens require more iron and calcium than adults for proper growth and development of their bones, tissues and organs. Teens need 1200 mg of calcium daily. Calcium is typically thought of as being found in dairy products such as milk, yogurt and cheese; but it can also be found in seeds, dried fruits, nuts and dark-green, leafy vegetables. Male teens need 12 mg of iron daily, while teen girls who have started menstruating need 15 mg of iron daily. Girls lose iron through blood loss during their menstrual cycles, and they need additional iron in their diets to cover what is lost. Good sources of iron include red meats, eggs, dark leafy vegetables and baked beans.

"What" Instead of "How Much"

Focus is often put on how much teens eat, when the most important factor to consider is what they eat. A teen who eats unhealthy foods is more likely to experience health problems than a teen who makes healthy food choices. When teens are choosing foods from the food groups, it is important they opt for foods that contain complex carbohydrates rather than simple carbohydrates, and unsaturated fats rather than saturated. Using My Pyramid, a healthy-eating guide published by the U.S. Department of Agriculture, helps make healthy choices easy and understandable.

Exercise

A healthy, well-balanced diet should be complemented by a regular exercise schedule. These two factors together are the best way for a teen to manage weight, encourage healthy growth and maximize overall health. Fad diets are not recommended for teens unless they are under the advice and care of a professional. Setting a good example for your teens will help them make healthy lifestyle choices. Educating them about diet and nutrition at a young age is also helpful.