Required Adolescence Nutrition  

Usually girls reach puberty between 12 years and 13 years, while boys attain puberty between 14 years and 15 years. Adolescence is one of the fastest growing phases in a person's life where the body undergoes a lot of physical changes as well as emotional changes. However, the physical changes that the body goes through have to be supported with adequate nutrition. In order to ensure that proper growth occurs and no health problems take place, adolescence nutrition should not be underestimated or neglected.

During adolescence, teenagers need require more calories, calcium, protein and iron. The calories give the necessary energy for the teenager to grow and stay active. Adolescent boys between the age group of 11 and 18 years require around 2,500 to 2,800 calories per day, while adolescent girls require around 2,200 calories per day. To meet this calorie demand, adolescents should eat foods like lean meats, low fat dairy products, fruits, whole grains and vegetables.

Protein is extremely important to help in the growth and subsequent maintenance of muscles. Adolescents require around 45 grams to 60 grams of proteins each day, and this requirement can be fulfilled by eating pork, beef, eggs, chicken and dairy products. Also, tofu, soy, nuts and beans are excellent vegetarian sources of protein.

Calcium is extremely important for bone growth as during adolescence, teenagers see a spurt in their growth. If they do not take sufficient amount of calcium, they can be at the risk of getting osteoporosis when they grow older. Adolescents require around 1,200 milligrams of calcium each day and this requirement can be met by eating yogurt, cheese and fortified cereals. Also, the teenager should be encouraged to drink fortified juices and milk.

As a teenager acquires muscle mass, his or her requirement for oxygen goes up. This is where iron comes in. If an adolescent suffers from deficiency of iron, he or she can end being anemic. Anemia causes weakness, fatigue and confusion. Teenage boys require 12 milligrams of iron per day, while teenage girls require 15 milligrams of iron everyday. Good food sources of iron are chicken, legumes, pork, beef, whole grains, and green leafy vegetables.

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Required Adolescence Nutrition




Role-Of-Adolescence      The word adolescence comes the Latin word adolescere, which translates into to grow up. Adolescence is a transitional phase between childhood and adulthood. It a period marked with several changes where the teenager is an adult physically, but is not completely mature emotionally. However, during this period, a teenager slowly but surely matures into an adult. More..





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