Two-thirds of Australian adolescents do not consume foods from the five food groups on a daily basis as recommended by the Australian Guide to Healthy Eating, according to the "Asian Pacific Journal of Clinical Nutrition." Adolescence is an important stage for growth and development, and when an adolescent's lifelong dietary habits are formed. Winter months may pose particular dietary obstacles to Australian adolescents due to geographical location, climate, and food availability.
Vitamin D
During winter in the southern areas of Australia, UV radiation levels have decreased making vitamin D absorption more difficult, according to the Australia Cancer Council. Furthermore, people wear layered clothing to stay warm, preventing sunlight from reaching the skin. That prevents the skin from producing vitamin D. Since sunlight is a main source of vitamin D, adolescents may depend upon their diet to obtain sufficient vitamin D during winter months. According to the Office of Dietary Supplements, adolescents should consume 600 IU of vitamin D daily. Good dietary sources of vitamin D include fish liver oils, egg yolks and flesh of fatty fish, like salmon, tuna and mackerel.
Iron and Vitamin C
Australian adolescents are at risk of iron deficiency since vitamin D helps the absorption of iron, according to "LEAD Action News Journal." Additionally, Australia's Better Health Channel reports female adolescents may be at a higher risk of iron deficiency due to blood loss during menstruation, growth spurts during puberty and poor nutritive intake as a result of fad dieting. In order to combat iron deficiency, teens should eat one daily serving of high-iron foods, such as liver or red meat, and one serving of medium iron foods, such as chicken, legumes or fish. According to the "Asian Pacific Journal of Clinical Nutrition," adolescents should try to increase vitamin C rich foods to aid in iron absorption and decrease foods inhibiting iron absorption, such as wheat bran, nuts and spinach.
Calcium
Australian adolescents are at risk for vitamin D and iron deficiencies during winter months, and calcium is no exception. Vitamin D contributes to the absorption of calcium according to "LEAD Action News Journal." Appropriate calcium consumption during an adolescents' growth spurts plays an important role in attaining their full genetic potential for optimal bone mass and avoiding osteoporosis. According to the Office of Dietary Supplements, adolescents need 1300 mg of calcium per day. Good dietary sources of calcium include milk, yogurt, cheese, kale, broccoli, Chinese cabbage, and fish such as salmon or canned sardines.
Balanced Diet
In addition to a diet rich in vitamin D, iron, vitamin C, and calcium, a balanced diet consists of foods from each of the five food groups as recommended by the Australian Guide to Healthy Eating. These five food groups include bread and cereals, fruits, vegetables, dairy and protein. Eating a balanced diet year-round and supplementing this diet in winter months with vitamin- and mineral-rich foods is paramount to an Australian adolescent's healthy diet.
References
- Asian Pacific Journal of Clinical Nutrition: Risk of Suboptimal Iron and Zinc Nutriture among Adolescent Girls in Australia and New Zealand: Causes, Consequences, and Solutions; Rosalind Gibson, et al.; 2002.
- American Journal of Clinical Nutrition: Iron Status, Menarche, and Calcium Supplementation in Adolescent Girls; Jazminka Ilich-Ernst, et al.; 1998.
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