The road to good health in adulthood is paved with the decisions made during the teenage years. As teen girls and boys continue to grow, their daily nutrients and eating habits require management, in other to keep them happy and healthy.
During the transition from the childhood to the teen years, nutritional needs increase due to the rapid physical growth that occurs during puberty. There is an increase in overall nutrition demands but many parents struggle with the best ways in which to provide this nutrition. Teens need a balance of nutrients such as iron, calcium, folic acid and protein, which can be found in lean meats, whole grains, low-fat dairy foods, fruits and vegetables. Iron is also essential for teens, but especially for teen girls, as they lose more of it after starting menstruation. Good sources of iron include meat, fish, poultry, green leafy vegetables, nuts and seeds.
Of particular importance to optimal teen development, are bone health and sufficient levels of calcium. The dramatic growth spurts and increases in skeletal mass that teenagers experience require calcium and vitamin D which can be acquired from milk, other dairy foods and dark green vegetables.
While foods and beverages high in calories, saturated fats, sodium and sugar are abundant and easily accessed, teens should aim to eat those foods only on occasion. Excessive caloric intake leads to states of overweight and obesity and the many physical and psychological complications associated with them.
Good nutrition for teens starts at home. Parents lead by example; and those who want their teens to practice better nutrition should make healthy food readily accessible in the home. They should also teach them how to make good choices and prepare simple but healthy meals.
Teenagers naturally tend to “graze” or “snack” during the day. In order to support best habits, portable items such as yogurt and lower fat string cheese, granola bars and whole-grain crackers are an easy way for teens to get good nutrition on the go. Fruits and vegetables are always fantastic options, and young people, particularly ours who live in the tropics, should drink lots of water every day.
Regarding eating behaviours, parents should encourage teens to eat a balanced breakfast before school and to pack their lunch during the school week. Home prepared lunch items tend to be made of more quality ingredients, less salt and oil and overall leads to better economic success for families. While we must admit that it does take some time, the act of making and taking lunch, has many benefits on immediate and long term health and wealth.
Finally, while it is not always feasible, young people derive many benefits from the family meal, where all members sit around a table and share together. The hectic modern lifestyle often means that families cannot have meals together every day, but certainly the effort should be made as much as possible. In addition to the literal provision of nourishment, family meals are beautiful opportunities for parents and their teens to talk, laugh, share life events and overall strengthen their bonds and love.
