A Teenager Nutritional Needs

2 min

13 shares, 1 point

Your health life depends entirely on the type of food you consume during your adolescent period. It’s an age when the growth is too fast and requires special attention for good physical development. Little negligence can have long-lasting effects.
Teenagers today idealize a certain look particularly of their friends choice and start starving themselves. Nothing can be more destructive for a teenager than this act as it stops the bone growth and causes irreparable damages. Every parent should keep an eye on their adolescents, i.e., what they are consuming and how much they are consuming.
How to know what’s the proper diet for a teenager? A study claims that teenager boys and girls require an average of 2,800 and 2,200 calories per day respectively. So keep a calorie count of every meal you are offering to your young ones. However, maintaining a balance between the amount of consumption and nutrition is crucial. Always prefer the food that is light and with highest nutritional value rather than heavy with the lowest energy.

Nutrients are categorized into five groups i.e., protein, carbohydrates, fats, vitamins & minerals and calcium and they are equally essential for proper growth. Continue reading to understand each one’s importance.


Children who are deficient in protein look lean because they fail to develop additional body mass during adolescent growth sprint. Protein is meant for maintaining the muscle strength. It also manages body weight. Adolescents need approximately 60 gram of protein each day and the requirement can be fulfilled by eating protein rich foods such as beef, mutton, pork eggs and dairy products. However, consuming more than the mentioned quantity can lead to


Carbohydrates are the leading source of providing energy to the body. It directly gets converted to fuel i.e., glucose. However, there are two kinds of carbs i.e., complex and simple. Though both are necessary to intake for adolescents but complex ones play the vital role since these provide consistent energy and are rich in fiber. According to studies, 50% to 60% of the body calories are obtained through carbohydrates. Breakfast with cereal is the best option in this regard.


Though fat consumption in adulthood isn’t considered healthy but it is mandatory for adolescents. Being a basic component of cell structure it has profound effects on cell differentiation as well as gene expression. However, after the end of the growth period fats become less significant. 25% of total energy is supposed to be taken from fats to sustain good health. Sea foods, vegetable oils and walnuts can serve the purpose.

Vitamins & Minerals

It’s really a sad reality that most of the youngsters today are seen taking dietary supplements to fulfill their body’s vitamins and minerals needs. This is because they didn’t bother to take a sufficient amount of fruits, green vegetables and fruits in their teenage. These nutrients require special attention as they fight against anemia and night blindness that have become too common nowadays. I recommend parents to feed their children with milk and yogurt in their childhood so that they don’t feel irritated to consume these later.


Calcium makes the bones. Those deficient in calcium suffer from osteoporosis in later stages of life especially girls. Girls with weaker bones also struggle with their offspring health in future. To overcome these complications, boys and girls should take 1300mg/day of calcium. Make sure that your child is consuming an adequate amount of dairy foods such as milk, yogurt and cheese. They are also vitamins & minerals rich.

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