If your teenager is very active, you may have noticed how much food he eats. Your teen needs the calories from food to maintain his high activity level, but it is essential to feed him the right kinds of foods so he is also as healthy as possible. Encouraging your teenage athlete to make the healthiest eating choices will boost his performance and enable him to play his sport to the best of his ability.
Iron
Teens often go through an intense period of growth, which requires additional iron in the diet for proper development. This is particularly true for girls, who lose iron due to menstruation. Teen athletes may need additional iron in order to maintain healthy levels, reports KidsHealth. Adding foods like beef, pork, poultry, fish, leafy greens, beans and fortified breakfast cereals will help your active teen get the 15 mg girls require or the 11 mg boys need each day.
Protein
Teen athletes need to consume enough protein, because it helps build muscle mass and also provides plenty of energy for physical activity. Protein is also crucial for proper growth and development during the teen years. Healthy Children notes that 15 percent of your teen's diet should consist of nutritious protein foods. Offer him lean meats, low-fat dairy foods, beans and nuts to ensure that he gets plenty of this important nutrient.
Calcium
Strong bones prevent injury while playing sports, but KidsHealth notes that many teen athletes do not consume enough of this important mineral. If your teen is quite active, she may need even more calcium than the average teen to maintain healthy bones. Offer her three to four servings of high-calcium foods like skim milk, reduced-fat cheese and low-fat yogurt. Your teen will also boost her calcium intake by eating leafy, green vegetables, bone-in fish and fortified juices.
Potassium
Adequate amounts of potassium help prevent sports-related injuries and muscle cramps. Your teen athlete also needs sufficient amounts of potassium for heart and muscle health. Regulate her potassium by encouraging the intake of plenty of water, which keeps the balance between sodium and potassium at a healthy level. Your teen may also need to consume potassium-rich foods before or after practice or a sports event to help replenish her supply. Bananas, avocados and citrus fruits are all healthy sources.
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