Nutritional Status of Teenagers
(humans aged from 9-18)
- Boys require an average of 2,800 calories per day.
- Girls require an average of 2,200 calories per day.
- During middle and late adolescence, girls eat roughly 25% fewer calories per day than boys do; consequently, they are more likely to be deficient in vitamins and minerals.
- 50% of our body weight is made up of protein—but because adolescents in the United States get twice as much protein as they need.
What will happen if we do not start making our diet more nutritional?
Surges for early growing teens
A surge in appetite around the age of ten in girls and twelve in boys foreshadows the growth spurt of puberty. How much of a surge? Let's just say that Mom and Dad might want to oil the hinges on the refrigerator door and start stockpiling a small cache of their own favorite snacks underneath the bed.
most important nutritional considerations for adolescents
Iron- The increase in lean body mass, composed mainly of muscle, is more important in adolescent boys than in girls.
Calcium- The skeleton accounts for at least 99% of the body stores of calcium and the gain in skeletal weight is most rapid during the adolescent growth spurt. About 45% of the adult skeletal mass is formed during adolescence
Change your eating environment!
- Lobby your school canteen for healthier food choices.
- Ask your school canteen to include a range of low-price healthy food choices.
- Help with the grocery shopping and choose fewer processed foods.
- Get involved in cooking at home.
Eating tips to improve your diet
Small changes can make a big impact. Try to:
· Cut back on, sugary drinks like soft drinks and energy drinks. Sugar-free versions are okay to drink sometimes, but sugar-free frizzy drinks are still acidic, which can have a negative effect on bone and dental health. Water is the healthiest drink – try adding a slice of lemon, lime or orange for flavor.
· Keep a fruit bowl stocked at home for fast and low-kilo joule snacks.
· Eat breakfast every day so you’re less likely to snack on junk food at morning tea. A wholemeal or wholegrain breakfast cereal that is low in sugar served with low-fat milk
For assistance in improving your diet you can visit...
- Your doctor