Teen Nutrition
Important Dietary Considerations for Teens

Teen nutrition, along with a growing lack of physical activity, is one of the biggest contributors to overweight teens. Before we get started, let’s brush up on some important facts about nutrition, specifically teen nutrition.

Important Nutrients
Healthy eating means getting the right balance of nutrients your body needs each and every day. There are specific nutrients your body requires during adolescence. Make sure to focus on getting the following nutrients daily:

Calcium – Adequate calcium levels are important for developing strong bones. More than one-third of your adult bone mass is deposited during adolescence. Inadequate calcium intake during your teen years puts you at risk for developing osteoporosis later in life. The recommended amount of calcium is 1,200 mg every day. Low fat dairy products (such as milk and yogurt) are examples of good sources of calcium.

Iron – During adolescence, both boys and girls need adequate amounts of iron to support their rapid growth. During growth spurts, iron helps new muscle cells obtain oxygen for energy. The recommended amount of iron for girls is 15 mg per day and for boys is 12 mg per day (girls need a little more iron to account for menstrual losses). Iron deficiency causes anemia – leading to fatigue, weakness and decreased learning ability. Good sources of iron include lean meats, fortified whole grain cereals, spinach, fish and shellfish.

Protein – Getting enough protein is important for growth, energy and the repair of body tissues (like muscles). Teens should normally consume 45-60 grams of protein daily. In addition to meat, poultry and fish, significant amounts of protein are found in beans, milk, eggs, dairy foods, seeds, nuts, grains and soy products. As you can see from the list below, it's not hard to fill your daily protein quota. In fact, a single serving of meat supplies half your daily protein requirement!

• Four ounces of lean meat, poultry or fish contain 25 to 35 grams of protein
• One cup of cooked beans or lentils contains about 18 grams
• One cup of low-fat cottage cheese contains 28 grams
• Two ounces of solid cheese contains about 16 grams
• One cup of low-fat milk contains 8 grams
• Two tablespoons of peanut butter contain 8 grams
• One serving of grain foods (barley, pasta, cereals, whole wheat bread, for example) generally contains 3 to 6 grams of protein.
• One serving of vegetables ranges from 1 to 3 grams

Protein is the most satisfying (or “filling”) macronutrient, so it helps to curb your hunger as well.

Teens tend to consume plenty of important complex carbohydrates in the foods they typically like such as breads, pastas, bananas and cereals. You know… the staples of teen nutrition! This is the reason I like to remind you to be particularly aware of the need for those calcium, iron, and protein sources.

Eat fruits and vegetables each day
Of course, in addition to the necessary calcium, iron, protein, and carbohydrate sources, fruits and vegetables are also very important to maintain a balanced diet. Five servings of fruits and vegetables can help keep you healthy when consumed as part of a well-balanced and nutritious eating plan. Not a fan of fruits and vegetables? Do 5 servings sound like a lot? Getting in 5 servings each day is really not that hard! Here are some ideas:

• Slice bananas or strawberries on top of your breakfast cereal
• Have a salad with lunch
• Eat carrot sticks for an afternoon snack
• Stir some fruit into low fat yogurt
• Blend fruit and low fat yogurt with ice for a great smoothie
• Eat fruit cocktail with lunch
• Add a vegetable (or two!) to your dinner
• Eat fresh fruit as a mid-morning snack

Try just half of these tasty suggestions and you have nearly all 5 servings of fruits and vegetables! Is your kitchen stocked with fruit and vegetables? No? Try keeping a bowl of fresh fruit on the counter and fresh-cut produce at eye-level in the refrigerator. To add variety and find new favorites, pick a new fruit or vegetable to try each time you visit the grocery store. Choose a variety of different colored fruits and vegetables for the most nutrition – there are so many to choose from!

Conclusion
Good healthy teen nutrition is simply a matter of maintaining a balance of foods that provide these important nutrients for your growing and developing bodies and minds. And, of course, avoiding the obvious “bad” choices like high-fat fast foods as much as possible will help you improve your nutrition and overall health as well!

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