Your teenager's body will grow and change dramatically between the ages of 13 and 18. His dietary needs are different from when he was a younger child. The foods that he eats now may impact his health into the future, and vitamin and nutrient deficiencies during the teen years could cause problems during adulthood. Help your teen learn how to care for his body by meeting his nutritional needs.
Calories
Eating the proper number of calories can help your teenager maintain a healthy weight. The number of calories that your teenager needs depends on her age and weight. Drugs.com suggests dividing her weight in pounds by 2.2 to find her weight in kilograms. If she is 13 or 14 years old, multiply her weight in kilograms by 45 and 55 to find her optimal daily caloric intake. If she is 15 to 18 years old, multiply her weight by 40 and 45. If her weight is higher or lower than a healthy weight for her, she may need more or fewer calories. She should talk to her doctor to determine a healthy caloric intake.
Vitamins
Ideally, your teen should get the vitamins that he needs through his diet. Do not give your teenager supplements without talking to his doctor, as too much of certain vitamins can create an overdosage. Your teen should eat foods containing vitamins A, C, D and E each day. Good sources of vitamin A include eggs, fortified cereals and orange and dark green fruits and vegetables. Citrus fruits, orange juice, tomatoes, broccoli and spinach contain vitamin C. Vitamin D can be found in fortified milk, and your adolescent can also make vitamin D from spending a few minutes in the sun each day. Olive oil, nuts and leafy green vegetables contain vitamin E. Also important are the B-complex vitamins, which are found in meat and poultry, as well as in legumes and fortified cereals.
Calcium and Iron
Calcium and iron are two nutrients that your teenager must include in her diet. Both boys and girls need to get enough calcium, or 1,200 milligrams daily, to prevent osteoporosis later in life. Good sources include dairy products and calcium-fortified cereals and juices. Teens may also be prone to iron deficiency, which can cause fatigue and weakness. Boys need 12 milligrams daily, and girls need 15 milligrams each day. Teen girls require more dietary iron because they lose iron each month through menstrual bleeding. Good sources include red meat, enriched whole grains and dark green leafy vegetables.
Considerations
Your teenager may have special dietary needs if she is obese, underweight, pregnant or an athlete. Some lifestyle choices may contribute to your teenager not meeting nutrient requirements. These include skipping meals, choosing junk foods over healthy food and binging in the evenings to make up for not eating enough calories during the day. Stress the importance of eating breakfast and filling up on fruits and vegetables, whole grains, low-fat or fat-free dairy products and lean protein sources. Establishing healthy habits during the teenage years may help your adolescent maintain a healthy weight into adulthood.
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