Teenage Nutrition

There are few times in life that an individual goes through more physical changes than when they are teenagers (except for maybe as seniors). Hormones are raging, bodies are growing, and the base for adult life is being built. This makes teenage nutrition extremely important. However, as most parents can tell you, there are few things you can get a teenager to do if they don't want to, and this includes healthy eating.

Lead by example - Help your teenager make good decisions about food. If you want your teen to eat less junk food and more veggies, you too should adopt this habit. Requiring your teenager to do something that you don't follow yourself can lead to conflict and rebellion in the form of under or over eating. Leading by example also provides a solid base for the entire family to adopt a healthier lifestyle.
Make sure your teen gets enough calcium - Milk is generally considered important for younger children, but teens grow at an extremely fast rate and can shoot up inches in less than a year. Without enough calcium, teenage nutrition can't support the extra bone growth, leaving them susceptible to weak bones or bone loss when they are older. Daily nutritional requirements suggest that teenagers get 8oz (or the equivalent) of milk a day. This could also be swapped out for 8 oz of low or non-fat yogurt, 1 Â½ oz of cheese, or 8 oz of a calcium-fortified, lactose-free product.
Girls need more iron - Studies have shown that typical teenage nutrition, especially that of young girls, does not include enough iron. Since this is usually the time that girls begin menstruating, they need extra iron to make up for their monthly losses. Nutritional guidelines suggest that girls get at least 15mg of iron a day, while boys only need 11mg. Great dietary sources of iron are beef, poultry, pork, clams, oysters, eggs, most vegetables, beans, and nuts.
Be mindful of dieting - Teenagers feel a lot of pressure to conform to what they feel is an ideal body image. This can lead to under eating or crash dieting, especially in girls. Make sure you monitor what your kids are eating to ensure they are getting proper teenage nutrition.
Encourage exercise - Even though most teenagers are involved in sports or extracurricular activities or are enrolled in physical education classes, many do not get the recommended 60 minutes of physical activity each day. Encourage your teen to spend time outside, go on family walks each night, or assign chores that require physical activity such as mowing the lawn, raking leaves, washing the cars, etc.
Provide healthy options - If you buy junk food, your teen will eat it. However, if you stock healthy snacks like fruit, yogurt, milk, juice, and veggies, instead of potato chips and soda, your teen will be much more likely to make healthy choices for their teenage nutrition.

If you are concerned about teenage nutrition, you may want to consider consulting with an experienced nutritionist or dietitian, or asking your primary health care provider. They may be able to provide you with ideas on how to encourage your teens to eat healthier and prepare them for adulthood by instilling healthy habits and teaching you and your family about the importance of diet and nutrition.