The teenage years include times of rapid growth and development, both physically and mentally. Good nutrition during these times helps ensure teens have the building blocks to support their needs. It also involves avoiding excessive food intake that can lead to immediate and future health problems. A dietitian or health care provider can give teens nutritional advice specific to their particular situation.
Growth and Development
Because teens grow so rapidly, they have an increased need for energy-rich foods to fuel the growth of bones, muscles and other tissues. They require sufficient protein to build both muscle mass and an expanded volume of blood as well as adequate essential fatty acids in support of healthy nerves and brain development. Teens need iron to oxygenate their blood and, for teen girls, to replenish that lost during menstruation. In addition, the growing skeletal system of teens requires plenty of dietary calcium and phosphorus. Finally, a diet rich in vitamins and minerals helps maintain the immune health of teens.
Physical Activity
Optimal nutrition for teens takes into account not only their growth and development but also their physical activity. Active teens need enough calories in their diet to fuel the exercise they engage in without impacting the nutrition needed for growth. Teens involved in sports or other physical pursuits might also need additional protein, vitamins and minerals over that needed for basic growth. Physically active teens who eat an adequate, well-balanced diet have higher self-esteem, better academic performance and improved emotional health compared to other teens, reports the American Psychological Association.
Healthy Weight
Consuming too few nutrients can impair the development of a teenager, but taking in excess protein, carbohydrate or fat can lead to unwanted weight gain. Teens carrying extra weight may be at risk for participating in unhealthy fad diets or for developing eating disorders that can negatively impact their health and well-being. Poor food choices, including fat-rich and processed foods, can add extra pounds and displace nutrient-dense healthy foods. In addition, overweight or obese teens may be more likely to develop certain diseases or disorders during the teen years or later in life.
Disease and Disorder Prevention
Lack of a proper eating plan can result in a deficiency of one or more essential nutrients that can affect the health of a teen. For example, taking in too little protein can lead to lack of growth or even muscle wasting, and inadequate dietary iron can cause anemia. Teens who are overweight, especially those who do not exercise regularly, have an increased risk for developing serious health issues as adults, including cancer, cardiovascular disease and diabetes. A healthy diet can keep teens feeling and doing well in the present as well as help prevent health problems in the future.
References
- BBC Health; Healthy Eating for Teenagers; April 2011
- American Psychological Association: Changing Diet and Exercise for Kids
- Weight-Control Information Network; Take Charge of Your Health: A Guide for Teenagers; August 2009
- Harvard School of Public Health; Being Overweight As a Teen Associated With Premature Death in Adulthood; July 2006
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