The teenage years are a period of rapid growth and increased nutritional needs. Though teenagers are often concerned about their weight, they need to remember that good nutrition is essential for the lengthening and strengthening of bones and muscles and continued brain development.
Adequate Calories
According to the Weight Control Information Network, teenagers, especially teenage girls are at high risks of dieting and developing eating disorders. It is important that teenagers don't go on low-calorie diets because their bodies are still growing and need extra calories for growth.
Fruits and Vegetables
Fruits and vegetables have nutrients that are vital for growth and continual brain development. Teenagers should eat at least five servings of fresh, frozen or canned fruits and vegetables every day, according to the Weight Control Information Network.
Protein
Protein provides energy for the body and feeds the muscles. It is important that teenagers, especially vegetarian teenagers, get enough protein which is approximately 5 ½ oz. per day. They can do this by choosing foods like chicken, beef, fish, eggs, beans and nuts.
Iron
According to the Weight Control Information Network, teenage boys need iron because they grow so rapidly and teenage girls need it because they lose iron every month during menstruation. Iron-fortified cereals, spinach and fish are all good sources of iron.
Calcium
The National Institutes of Health's Milk Matters campaign seeks to educate teenagers of the importance of eating three to four servings of dairy every day to get adequate calcium. According to the campaign, teenagers need 1,200mg of calcium every day to strengthen teeth and bones.
