4 Essential Nutritional Needs for Teenagers
Fuel the Spurts
Teen years are a time of speedy growth and the body undergoes several changes during these years.
The body needs extra minerals and nutrients to support the growth of bones, hormonal changes, and organ development, but the diet often lacks all of these in adequate amounts.
Here are some of the major nutritional requirements that must be added to a teenager’s diet.
- Calories –
Calories are used to express the energy every food item provides our body with. The body needs more calories during early teenage years than at any other time in life. On an average a teenage boy requires 2,800 calories per day and a girl requires 2,200 calories per day.
- Dietary Fats –
30% of the diet should consist of fat. Fat provides the body with energy and helps in absorption of Vitamin A, D, E and K. Dietary fats are of three types –
Monounsaturated fat – found in olive oil, walnuts, peanuts, peanut butter and canola oil.
Polyunsaturated fat – found in safflower oil, corn oil, soybean oil and sesame-seed oil.
Saturated fat – found in cheese, cream, egg yolks, pork, lam, coconut oil and butter.
- Vitamins and Minerals –
A balanced diet must consist of sufficient amounts of all the essential vitamins and minerals. Teenagers tend to most often fall short of these. It is advised to obtain these nutrients from food instead of from dietary supplements.
- Protein –
Protein is one of the essential nutrients that the body needs, 50% of our body is made up of protein. Beef, chicken, turkey, pork, fish, eggs and cheese are the densest source of proteins.
We hope this information helps you or anyone of this age group that you know.
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