The teenage years are a crucial period in terms of nutrition. Many teenagers have hectic schedules, with school, jobs, extracurricular activities and social life vying for their time. If you are a parent of a teen, encourage healthy eating habits at home in order to increase the chances that your teen will make wise eating choices as she becomes more independent.
Calcium
Some vitamins and minerals are especially important during the teenage years. According to the National Institutes of Health, most teens do not obtain adequate calcium from food sources. Calcium plays an important role in bone formation, and deficiency may lead to accelerated bone loss later in life. Be sure that your teen gets at least 1,200 mg of calcium per day, which is the equivalent of three 1-cup servings of dairy products like milk, yogurt or cheese.
Iron
Iron deficiency is also common in teenagers, particularly teenage girls due to menstruation. If your teenager is a vegetarian, she may be even more likely to be iron-deficient. Serious iron deficiency causes iron deficiency anemia, a condition that causes extreme fatigue, fluctuations in body temperature, inflamed tongue and decreased performance in work or school. Be sure that your teenage girl gets 15 mg of iron each day. Teenage boys need 11 mg daily.
Foods to Avoid
Encourage your teen to avoid unhealthy foods by keeping these foods out of the house. Foods that contain trans fats, like commercial baked goods and fried foods should be avoided altogether. Additionally, your teen should limit his intake of saturated fat and opt for low- or non-fat dairy products. He should also avoid foods high in cholesterol. Recent research by doctors at the Columbia University Medical Center revealed that many teens consume excessive amounts of sodium, particularly in the form of salt, which may lead to an increased risk of heart disease later in life. Fast food and processed foods tend to contain the most sodium, so encourage your teen to limit his intake of these foods.
Eating Habits
Your teenager's eating habits may be sporadic, so find a way to incorporate healthy foods into every meal of the day. If your teen is already accustomed to eating unhealthy foods, help her cut back slowly by reducing portion sizes. Be sure that your teenager eats breakfast every day and that she does not skip meals. Make sure that there are always plenty of fresh foods like fruits and vegetables, as well as whole grain snack items available to your teenager for on-the-go snack options.
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