Help Teens Eat Healthier

A healthy diet at any age is important, but the teen years are critical. That’s when the nutrient needs are greater due to the tremendous growth experienced during these years. Studies show that teens need to improve their diets. According to the Centers for Disease Control and Prevention, most teens are not following the Dietary Guidelines for Americans. Sixty-seven percent of teens exceed recommendations for fat intake, and only 21 percent of high school students eat the recommended five daily servings of fruits and vegetables. National nutrition surveys show that most teens do not meet calcium recommendations with only 19 percent of teen girls and 52 percent of teen boys getting the recommended amounts of calcium.

During the adolescent years tremendous growth and development occurs including physical, cognitive, social and emotional changes. As much as 15 to 20 percent of their adult height, 50 percent of their adult weight and 43 percent of their total skeletal mass is gained during these extremely exciting and unpredictable years. Adolescence is a period of rapid change and it seems to be synonymous with erratic eating habits as the typical teenager’s life is consumed with friends, extracurricular activities and homework.

As teens strive for independence and seem uninterested in adult guidance, don’t “give up.” Your teen is making many of the choices that impact his health and nutrition. As the parent, you can help promote healthful habits to which the teen
will one day return.

Iron, Calcium and Protein Variety, balance and moderation apply to all ages. Because of the unique physiological needs of the teen years, nutrients that are especially important include iron, calcium and protein. The recommended amount of iron for both boys and girls increases between the ages of 11 and 18. The National Academy of Sciences recommends teenage boys get 12 milligrams of iron a day, mostly to sustain their rapidly enlarging body mass. For girls, the recommended daily requirement is 15 milligrams to offset menstrual losses that begin during this time. Iron is found in foods such as red meats, grains and vegetables. The body absorbs iron from meat, poultry and fish more efficiently than from plant sources. However, eating fruit or drinking juice that contains vitamin C along with iron-rich foods improves the absorption of iron from plant foods.

The increasing skeletal mass boosts teens’ requirements for calcium to 1,200 to 1,300 milligrams a day. About half of adult bone structure is deposited during adolescence. Calcium continues to be important for young adults who have completed their linear growth spurt, since the mineral continues to be deposited in bones for another decade. If calcium intake is low, the body will take calcium from the existing bones which threatens future bone health, and is a major reason many women suffer from osteoporosis later in life. The richest sources of calcium are milk, yogurt and cheese. Other sources include calcium- fortified foods including many brands of breads, cereals and juices as well as canned salmon and broccoli.

Protein is important for growth and tissue repair. Encourage teens to eat 2 to 3 servings of meat, fish, poultry, eggs, legumes or other protein-rich food each day.

It is not uncommon for teens to choose eating styles that reflect independence. It’s important to ensure that the food choices supply all the nutrients and energy the teen needs for growth and development.