As kids enter their teenage years, their bodies undergo significant changes, leading to increased nutritional demands or more teenage nutritional needs. Around age 10 for girls and 12 for boys, a surge in appetite kicks in, foreshadowing the growth spurt of puberty. Parents might find themselves oiling the refrigerator hinges more often and stashing away their favorite snacks.
During early adolescence, the body requires more calories than at any other life stage. On average, boys need around 2,800 calories per day, while girls require approximately 2,200 calories. However, these numbers can vary based on factors like height, weight, and physical activity levels.
Calories, the units of energy provided by food, come from three main nutrients: protein, carbohydrates, and fats. Each gram of protein and carbohydrate supplies 4 calories, while fat packs a denser 9 calories per gram.
Protein, though crucial for growth and development, is rarely a concern for American teens, who typically consume twice the recommended amount. Dense protein sources include beef, chicken, turkey, pork, fish, eggs, and cheese.
Carbohydrates, found in starches and sugars, convert into glucose, the body’s primary fuel source. Complex carbohydrates, like whole grains, provide sustained energy and should make up 50-60% of a teen’s caloric intake. In contrast, simple carbs from sugary foods offer a brief energy boost but lack nutritional value.
Fat should account for no more than 30% of a teen’s diet. While it provides energy and aids in absorbing fat-soluble vitamins (A, D, E, and K), excessive fat consumption can lead to weight gain and increased cholesterol levels, heightening the risk of heart disease and stroke later in life.
There are three main types of dietary fat:
1. Monounsaturated fats (the healthiest option) found in olives, olive oil, peanuts, peanut butter, cashews, walnuts, and canola oil.
2. Polyunsaturated fats present in corn, safflower, sunflower, soybean, cottonseed, and sesame oils.
3. Saturated fats (the most cholesterol-laden) found in meat, dairy products like beef, pork, lamb, butter, cheese, cream, and egg yolks, as well as coconut and palm oils.
Aim to limit saturated fat intake to no more than 10% of daily calories, with the remaining 20% coming equally from unsaturated fats.
While a well-balanced diet should provide sufficient vitamins and minerals, teens often fall short in calcium, iron, zinc, and vitamin D. Unless a specific deficiency is identified, it’s preferable to obtain these nutrients from food rather than supplements.
