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.

Teenage favorites that pack a lot of protein








What will happen if we do not start making our diet more nutritional?

A teenager who indulges in a fat-heavy diet is going to put on weight, even if he/she is active. It would take a workout befitting an Olympic athlete to burn off excess fat calories day after day.

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
  • Dietitian
  • Parent/Guardian