Teenagers

Your teenage years are one of the fastest growth periods of your life. Physical changes such as puberty affect your body's nutritional needs, while changes in lifestyle may influence eating habits and food choices. Healthy eating during adolescence is essential for supporting the growing body and for preventing future health problems. At this stage, the need for most nutrients increases particularly calories, protein, calcium and iron.

Good nutrition during the teenage years

Calories

Teenagers require approximately 200 more calories than the average adult to provide energy for their growth and generally higher levels of activity. Boys aged 11 to 18 need between 2,500 and 2,800 calories each day and teenage girls need approximately 2,200 calories each day. To meet these calorie needs, teens should choose a variety of healthy foods as shown in the balance of good health with the majority of their calorie requirements coming from starchy carbohydrate foods such as potatoes, wholegrain bread and pasta.

Protein

Protein is essential during your teenage years as your body undergoes growth spurts and muscle is developed. Teens need between 45-60g of protein each day and this requirement can easily be met with a good intake of meat, fish and poultry, eggs, dairy products and vegetarian protein sources such as soy products like tofu, Quorn, nuts and seeds. A cup of milk or 25g of red meat contains about 10g of protein; 60g of chopped walnuts contains approximately 15g of protein and 250g of beans provides 12g of protein.

Calcium and vitamin D

Good calcium intake during the teenage years is crucial for maintaining healthy bones and teeth as 90% of our bones are fully formed before the age of eighteen.
Good sources of calcium include:

• dairy products such as milk, cheese and yogurt
• seeds such as sesame and sunflower seeds
• leafy, green vegetables
• dried fruit
• sardines
• fortified foods such as some brands of breakfast cereals, bread and orange juice

In order to get the required 800-1000mg of calcium per day, try to eat four servings of calcium-rich foods each day, where one serving could include:

Tips for eating calcium-rich foods:

• when choosing dairy products, go for the lower fat varieties - these have at least the same amount of calcium as higher-fat products while helping you to avoid excess saturated fat and calories
• try stirring sesame seeds or dried fruit into yogurt or add to cereal to further boost your calcium intake

Vitamin D is needed for the efficient absorption and use of calcium and good sources of vitamin D include:

• oily fish such as herring, mackerel or sardines
• egg yolks
• fortified foods such as margarine and some brands of breakfast cereals and milk

Vitamin D is also made by the skin on exposure to sunlight so try to get outdoors away from the TV and computer games!

Iron & vitamin C

Muscle mass increases during the teenage years so more iron is needed in the diet to keep that developing muscle provided with oxygen. Teenage boys need approximately 12mg of iron each day while girls at this age have exceptionally high iron requirements (15mg/day) due to the onset of menstruation.
Good sources of iron include:

• meat such as beef, lamb and pork
• pulses such as beans, peas and lentils
• dried fruits such as prunes, raisins and apricots
• leafy green vegetables such as spinach
• fortified foods such as some brands of breakfast cereals

Very high fibre foods and tea and coffee can reduce your body’s ability to absorb iron so try not to eat these at the same time as having iron-rich foods. Do, however, try to eat foods rich in vitamin C along with your iron-rich foods as iron absorption is boosted by this vitamin.
Good sources of vitamin C include:

• citrus, kiwi fruit and berries
• tomatoes, peppers and leafy green vegetables such as broccoli, brussels sprouts and spinach

If possible, when your Mum or Dad (or perhaps you!) are preparing the dinner, steam the vegetables, microwave them or boil for a short time in only a little water, as cooking reduces their vitamin C content.

Healthy habits!

Teenagers experiment with food for many reasons, not just their nutritional content. These can include slimming, peer pressure to consume certain brands, the development of personal choice (becoming vegetarian or eating junk food, for example) or consuming a strict diet and supplements to enhance sporting achievements. It is important, then, to get into healthy habits from a young age - healthy family habits can help support the teenager in the family:

• eat a good breakfast
• eat a variety of foods
• aim to eat at least 5 portions of fruit and veg a day
• have a good intake of calcium and iron rich foods
• choose a diet with plenty of wholegrain products
• aim for healthy weight
• be aware of portions sizes
• limit high fat foods
• choose a diet moderate in sugars and salt
• read food labels
• stay active
  

Risk of obesity, diabetes and heart disease in teenagers

If you are young and overweight, you are more likely to be overweight or obese as an adult. All over the world, teenage and child obesity is on the rise and this has led to an increase in obesity-related diseases such as diabetes and heart disease. Experts believe this rise in obesity is due to lack of physical activity and an increase in the amount of high fat and sugary foods available to teenagers. Staying active and eating foods that are low in fat and sugar promote a healthy weight for teens. Before placing a child or teenager on a weight control plan their doctor should always be consulted.

Eating Disorders

An eating disorder is an emotional and physical problem associated with an obsession with food, body weight or body shape and is seen in both girls and boys. The most common types of eating disorders are anorexia, bulimia and binge eating. Teenagers tend to be very conscious of appearances and may feel pressure to be thin or to look a certain way, leading to a fear of gaining weight and potentially to an eating disorder. Some symptoms of eating disorders:

• significant and sudden weight loss (15% below the normal BMI which is between 18.5 and 25)
• preoccupation with body weight
• continual dieting (although thin)
• preoccupation with food, calories, nutrition, and/or cooking
• lack of menstrual periods
• preference to eat in isolation
• compulsive exercise
• binge eating
• frequent use of the bathroom after meals
• self-induced vomiting or laxative use to control weight
• depression
• social withdrawal

For parents who suspect their teen has an eating disorder, trying to help a child who doesn't think they need help can be hard. Remember that it's not your job to diagnose your child - only a doctor can do that, but you can approach your child about your concerns in a loving, supportive and non-threatening way. Express your concerns, explain why you are concerned and get your child to a medical professional for an objective and accurate assessment of their condition. Teens who suspect their friends, siblings or they themselves have a problem with body image or eating habits should talk to a trusted adult.

Remember, there is help out there and for more information, contact:

The Eating Disorders Association
Web: http://www.b-eat.co.uk/Home
Tel: 08456 341414