Teenagers may struggle to gain weight due to increased energy requirements during growth spurts. Inadequate nutrition may lead to more than a weight deficiency. It could also be the cause of anemia. Of the three types of anemia -- iron-deficient, pernicious and sickle cell anemia -- iron-deficient anemia is most common. Increasing iron and calorie consumption in an otherwise healthy, but underweight teenager is vital. Consult your physician prior to making major dietary changes.
Step 1
Incorporate red meat into your diet. Although red meat is known for its saturated fat content, "Nutrition: Concepts and Controversies" says cholesterol and saturated fat are not health risks in healthy young people. Instead, trans fats should be avoided. Red meat is rich in iron and B vitamins and more calorie-dense than some other protein sources, such as skinless chicken breast.
Step 2
Snack on a mixture of nuts and dried fruit, such as prunes, raisins and apricots. Nuts and dried fruit are high in calories and iron. These foods make perfect snacks because they can be easily transported and require no special preparation or storage, making them perfect to carry in a backpack to school.
Step 3
Include dark leafy green vegetables in your meals, including broccoli, spinach and romaine lettuce. Although these vegetables are low in calories, they are high in iron and other vital nutrients needed to make the iron accessible by your body. Add some nutrient-dense calories to these vegetables by dressing your salads with olive oil and vinegar or topping your vegetables with some cheese.
Step 4
Choose citrus fruits, such as oranges, tangerines and grapefruit, to fulfill your daily fruit servings. Citric acid, which is naturally found in citrus fruits, facilitates absorption of iron by the body, aiding in the fight to combat anemia.
Step 5
Eat whole grains to fulfill your daily starch servings. Choose whole grain breakfast cereals, oatmeal, multi-grain breads and whole wheat pastas that are fortified with iron. Whole grain breakfast cereals, such as shredded wheat, typically contain the most iron of all whole grains, offering up to 35 percent of the recommended daily allowance of iron per serving, according to "Contemporary Nutrition."
References
- "Contemporary Nutrition"; Gordon M. Wardlaw, et al.; 2007
- "Basic Nutrition and Diet Therapy"; Staci Nix; 2005
- "Foundations of Nursing"; Lois White, et al.; 2010
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