The Nutritional Needs Of Adolescents

Adolescents need higher amounts of some nutrients than adults to support bone and muscle growth, but they typically need fewer servings from most food groups to support their caloric needs. Like adults, adolescents should include plenty of whole grains, fruits and vegetables in their diets and include some low-fat dairy and protein. Learning to make smart food choices during adolescence can help teenagers develop healthy habits for life.

Whole Grains

Boys ages 14 to 18 should get six servings, or ounce equivalents, of grain per day, and girls ages 14 to 18 should get eight servings, or ounce equivalents, per day, according to USDA's MyPlate.gov. Examples of one serving of grain include one slice of bread, a ½-cup serving of oatmeal and a 1-cup serving of ready-to-eat breakfast cereal. Choose whole grains as often as possible, at least half of the time. Whole grains such as whole wheat, bulgur, couscous, brown rice and oats provide important sources of fiber, vitamins, minerals and phytochemicals.

Fruits and Vegetables

Fruits and vegetables provide low-calorie, cholesterol-free sources of many important nutrients, including fiber, potassium, folate, vitamin A and vitamin C. USDA's MyPlate.gov recommends that adolescents and adults fill at least half of their plate with fruits and vegetables at every meal. Teenage boys ages 14 to 18 should eat at least 3 cups of vegetables and 2 cups of fruit per day, and girls the same age should eat at least 2 ½ cups of vegetables and 1 ½ cups of fruit per day.

Iron

The body needs iron to form hemoglobin, an oxygen-carrying protein in red blood cells. Adolescent boys and girls have high iron needs. Teenage girls need more iron than teenage boys, because they lose iron during menstruation. Boys ages 14 to 18 should get 11 mg of iron per day, and girls ages 14 to 18 should get 15 mg of iron per day. Beef, clams, oysters, crab, turkey, halibut and fortified breakfast cereals provide good sources of dietary iron.

Dairy and Calcium

Dairy products provide important sources of calcium, a mineral required for healthy bone formation. Teenagers need more calcium per day than adults in order to build healthy bones and prevent osteoporosis later in life. Children and adolescents ages 9 to 18 should get 1,300 mg of calcium each day, notes the National Institutes of Health Office of Dietary Supplements. Adults ages 19 to 50, by comparison, need only 1,000 mg of calcium per day. Boys and girls ages 14 to 18 should consume 3 cups of dairy each day, according to USDA's MyPlate.gov. Choose low-fat or fat-free dairy whenever possible.

Protein

Protein provides important fuel for growing bodies. Girls ages 14 to 18 should get five servings, or ounce equivalents, of protein per day, and boys ages 14 to 18 should get six and a half servings, or ounce equivalents, of protein per day, according to USDA's MyPlate.gov. A 1-oz. serving of cooked beef, skinless chicken or turkey, fish, shellfish or lean pork or ham provides one serving of protein. Other examples of one serving include one egg or a ¼-cup serving of cooked lentils, peas or beans. Teenage boys need more protein than girls. Boys ages 14 to 18 should get at least 52 g of protein per day, and girls the same age should get at least 46 g per day.