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Teenagers’ Nutritional Needs

Are you concerned about your teen’s health? Is he not getting the required nutrients? You need to know that teenagers need extra nutrition’s in their diet plan for strong bones support, changes in hormones and muscle development including the brain. To reduce the obesity risk, healthy eating habits are necessary.

Are you planning to compile a healthy diet chart that will be interesting enough for your kid to eat? Is he more interested in eating unhealthy junk and you are concerned about his nutritional needs? We have come up with a solution to all your worries, read on to this article to know more about the dietary needs of your teenager and how can you change his unhealthy eating habits.

  • Calcium

The most important nutrition for healthy growth of bones is calcium. If the females do not meet the calcium requirements for their body, they are chiefly at the risk if. Teenager females of around 13 to 17 years of age approximately intake 1000 mg per day while the indorsed intake should be 1300 mg per day at this age group. While on the other hand males of the same age group need 1400 mg per day of calcium intake for healthy bone development. The females lack calcium due to low consumption of calcium products especially milk and other dairy products. Teenagers should follow recommended food guides to meet their dietary reference intakes of calcium by taking four glasses of milk or dairy product servings per day.

  • Proteins

One of the essential nutrients for the growth and development of your teenage kid is protein intake. Proteins not only helps in build tissues but also helps to grow and uphold the muscular strength in your teen’s body. A teenager needs 45-650 grams of protein on average per day. Non-vegetarian meal consumption contains ample quantity of protein like fish or meat can quickly help your kid gain required nutrient in his body. While if we look at non-vegetarian diet, you can get protein by adding pulses, beans, soya and other grains in your meal.

Beans, legumes, soya, meats, eggs, fish, wheat Ables, cheese, and yogurt are some excellent and healthy sources of adding proteins to your teen’s meal. There are several other eatables that you can add in your teenager’s meal and make his meal interesting for him to eat.

  • Carbohydrates

What important nutrient of energy for your teen? Yes, Carbohydrates are immensely crucial for energy gains in your teenager’s body. The two significant types of carbohydrates are, simple and complex. Naturally available in fruits and vegetables are categorized as simple carbs and are efficient energy sources, while complex carbs contain high fiber constituents and continuously provide energy to the body. But make sure that your teenager intakes more complex carbohydrates than simple as they continually provide energy in long run time.

Simple carbohydrates are found in milk, milk products, fruits, vegetables naturally.

Complex carbohydrates are found in whole grains, legumes, starchy vegetables, and cereals that provide energy in long run period.

  • Vitamins & Iron

Anemia and fatigue are common in teenagers these days which are due to lack of iron in your teen’s meal. Iron primarily transports oxygen to your muscles that helps in proper functioning of the brain and developing strong immune system to fight harmful diseases. On average 12 mg of iron is needed for a teenage boy, while a female teenager of same age needs 15 mg iron intake per day for healthy menstrual development. Green vegetables, grains and meat are rich iron foods.

A balanced diet has all essential vitamins and minerals that accelerates your teen’s immune system and protect them from harmful diseases that can be a hindrance in your child’s cusses path. Although vitamins and proteins are available in a healthy meal, at-times doctors recommend supplements to attain the extra vitamins and minerals that your teen is lacking.

Skipping Bad Food Habits

As your child grows he is followed by many physical changes and become independent. As they become independent what are their first decisions they start making on their own? Yes, the dietary choices. There are a few significant unhealthy food habits that can harm the nutritional needs of your teen:

  1. Omitting Breakfast

Breakfast is an essential meal at the start of the day that helps to bring energy to have a healthy start. Most of the teenagers these days tend to skip their breakfast from their everyday meals. Make sure that your kid does not leave for his school or college without breakfast to make a great start of the day.

  1. Increase Healthy Food Items in Diet

Most of the teens are adapted to more junk diet intake these days. But is it a good eating habit? Junk food only includes fats and oils that are unhealthy and cause obesity and other health issues. To avoid all these risks, make your child understand the benefits of adding more food groups like proteins, calcium intakes in their diet.

  1. Eating Outside

The trend of outside eating has increased in a teenager. But is the frequent restaurant meal consumption healthy for your child? Fast foods served outside are high-fat food items which are unhealthy as they contain a minimum level of nutrients.


  1. Soft Drinks Consumption

The use of soft drinks has increased to 60% from the past few years which indicate more junk food consumption. Soft drinks are highly not recommended by the doctors and are proved to harm your bones and other body organs. Try to add more fresh juices in your teen’s meal and avoid fatal and unhealthy soft drinks in the market.

As a responsible and educated parent, you need to understand the nutritional needs of your child and make a healthy diet plan to avoid bad eating habits in his life. We hope that the article will help you develop a better understanding of what’s healthy and what’s unhealthy diet for your teenager. Help your child in adapting good eating habits that will be beneficial in the long run.

Bottom Line:

Teenage is an important part of life that determines the path a person is going to be on. Teenagers can have their goals straight if they are healthy, both mentally and physically. Sufficient nutrients intake insures sound mind in a healthy body thus every teenager must have an appropriate diet habit to stay fit and be successful in future.

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