A Teenager's Nutrition And Diet

Nearly 20 percent of teenagers are overweight, according to the U.S. Department of Health and Human Services. Usually, busy schedules and poor eating and exercising habits are the cause. Fortunately, teens can correct these bad habits. Teens and parents can consult with a doctor or nutritionist to ensure the right amount of quality nutrition and calories.

Growth

From ages 6 to 12 children grow 1 to 2 feet and nearly double their weight according to Family Education Online. During this time additional nutrients and calories are needed for proper bone and muscle health. Nutrients which are most needed during this time include, protein, calcium, iron, folate and zinc. The body during this time of growth will absorb as much calcium as possible to build strong bones. Bones are strongest around the age of 18, but is all depended on how much calcium was consumed during the earlier years.

Nutrition

From infants to seniors nutritional needs are the same, it is just the amounts which vary. Vitamin A is an important vitamin to watch as too much A can cause skin problems. Many acne drugs, such as Accutane contain vitamin A and the drugs along with supplementation can lead to an overdosing of vitamin A. Boys and girls ages 9 to 13 require approximately 30 to 40 percent less vitamin A, B, C, E and K than adult doses. Teens ages 14 to 18 have the same vitamin RDAs as adults. Minerals to build bone, such as calcium and phosphorus, are needed in higher doses than adults from ages 9 to 18. Both sexes need 1,300 mg of calcium and 1,250 mg of phosphorus. Ages 14 to 18 also need more magnesium at 410 mg for boys and 360 mg for girls. Boys ages 14 to 18 need slightly more iron than adults, 11 mg compared to 8 mg. Females need significantly more iron during their menstruation years with ages 14 to 18 needing 15 mg and ages 19 to 50 needing 18 mg.

Portion Sizes

While growing children need calories ranging from 1,000 to 2,200 calories a day it is still important what form the calories are coming in and just like adults too many calories will lead to excess weight. With teens it is important to recognize they will eat out with friends and often choose foods which are high in sugars and fats. The point to emphasize is not to avoid these foods but to eat small portions of these foods or share meals with friends.

Exercise and Food Servings

Serving sizes for different food groups are not all that different from adults. Fruits and vegetables should be 5 to 7 servings a day. Anywhere from 6 to 9 servings a day of rice and whole grains are needed as well as 2 to 3 servings a day of dairy. Protein from lean sources of meat and poultry should consist of 5 to 6 oz. a day. In addition to teaching teens how to eat well it is important to encourage physical activity. Recommendations are similar to that of adults, 30 to 60 minutes of exercise a day will help keep the bones and muscles healthy as well as burn off excess calories.