Teens grow at alarming rates. You no sooner buy them a pair of shoes and a month later they require a larger size. These growth spurts are accompanied by nutritional needs that are not met by the burgers served at their favorite fast-food restaurant. As a parent, you need to be aware of their needs and find the best and easiest way possible to achieve them.
The Growth Spurt
Your teen hits a growth spurt in adolescence, reports HelpGuide.org. During this time, she will gain 20 percent of her adult height and 50 percent of her adult weight. This occurs, on average, at age 12 for girls and age 14 for boys, reports FamilyEducation.com. This is when your child's nutritional requirements increase due to rapid growth and change in her body.
Caloric Needs
The caloric needs for teen boys and girls differ slightly, but the sources remain the same. Boys require between 2,500 and 2,800 calories per day, while girls require approximately 2,200 calories, explains HelpGuide. Primary sources include lean protein, low-fat dairy, whole grains, fruits and vegetables.
The Sources
To continue growing, your teen needs 45 to 60 g of protein each day. Lean meat sources, such as fish and skinless, white-meat poultry, are the healthiest options. Dairy is another source of protein, but low-fat or skim milk should replace whole-fat dairy. Try limiting red meat consumption to two or three times a week. Choose the leanest cuts with the least amount of fat. Half your teen's plate should consist of fruits and vegetables, whole grains such as brown rice or whole-wheat pasta should comprise 1/4 and the remaining 1/4 their protein, according to ChooseMyPlate.gov. Do not underestimate the importance of fruits and veggies in this mix, as they provide your teen with essential vitamins and minerals. TeenWeightWise.com recommends three servings of vegetables and two servings of fruit per day.
Calcium
Do not underestimate the importance of calcium in your teen's diet. Teenagers require approximately 1,200 mg per day, which can come from dairy products such as milk, cheese and calcium-fortified foods, including orange juice and cereal. Some vegetables, such as spinach, are also high in calcium.
Changing Their Ways
If your teen has developed bad eating habits, or has a tendency to eat on the run, you can still make sure he meets the nutritional requirements for his body. Remove sugar-filled snacks from your house and replace them with bowls of fruit he can grab on the way out the door. Wake him up a half-hour earlier for school to ensure he eats a healthy breakfast. Make dinner a family ritual, even if it hasn't been in the past. Set the table with enticing bowls of crisp salad and a mouth-watering pan of vegetable lasagna topped with melted, low-fat cheese.
