What are the Nutritional Needs of Adolescence?
July 3, 2023 | by Yashaswi Pathakamuri | Posted in FAQ's
Adolescence is a period of rapid growth and development, and proper nutrition is crucial during this time to support overall health and meet the increased nutritional needs. Here are some key nutritional needs for adolescents:
- Calories: Adolescents require an increased number of calories to support their growth spurts and physical activity levels. The exact calorie needs vary based on factors such as age, gender, and activity level.
- Protein: Protein is essential for growth, development, and repair of tissues. Adolescents should consume adequate amounts of lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources.
- Carbohydrates: Carbohydrates provide energy for physical activity and brain function. Emphasize whole grains, fruits, vegetables, and legumes over refined carbohydrates.
- Healthy Fats: Healthy fats, including omega-3 fatty acids, are important for brain development and hormonal balance. Include sources such as fatty fish, nuts, seeds, avocados, and olive oil.
- Calcium and Vitamin D: Adequate calcium and vitamin D intake is crucial for bone health during adolescence. Dairy products, fortified plant-based milk, leafy greens, and fortified foods are good sources.
- Iron: Iron is necessary for oxygen transport and growth. Adolescents, especially females, have increased iron needs due to menstruation. Encourage consumption of iron-rich foods such as lean meats, poultry, fish, beans, lentils, fortified cereals, and leafy greens.
- Vitamin C: Vitamin C aids in iron absorption and supports the immune system. Encourage consumption of citrus fruits, berries, tomatoes, peppers, and leafy greens.
- B Vitamins: B vitamins, including folate, B12, and B6, are important for energy metabolism, brain function, and red blood cell production. Include whole grains, legumes, lean meats, fish, eggs, and leafy greens.
- Hydration: Proper hydration is essential for overall health and performance. Encourage adolescents to drink plenty of water throughout the day, especially during physical activity.
It is important to note that individual nutritional needs may vary, and it is recommended to consult with a healthcare professional or registered dietitian for personalized guidance based on specific requirements and health conditions.
Recent Posts
Categories
- Arthritis
- B vitamins
- Berries
- Best time to take
- Breasfeeding
- cancer
- Chronic Diseases
- COVID-19
- Dairy
- Deficiency
- Diabetes
- Diet
- Diseases
- FAQ's
- Fats
- Fever
- Hair
- health
- Kidney
- Leafy Vegetables
- Lung disease
- mango
- Meat
- Millets
- Minerals
- Myositis
- Nausea
- Nutrition Facts
- Nuts and Seeds
- Oats and Oatmeal
- Psoriasis
- Recipes
- Rice
- Skin
- spices and Condiments
- Summer
- Thyroid
- Varicose Veins
- Vegetables
- Vitamins
- Vomiting
- water
- weight gain
- weight Loss
Archives
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022
- January 2022
- December 2021
- November 2021
- October 2021
- September 2021
- July 2021
- June 2021
- May 2021
- April 2021
- March 2021
- February 2021
- January 2021
- December 2020
- November 2020
- October 2020
- September 2020
- August 2020
- July 2020
- June 2020
- May 2020
- April 2020
- March 2020
- February 2020
- January 2020