Adolescent Nutrition
Learn More: Radio Segment
Steve Muething, MD, associate director of clinical services in the Division of General and Community Pediatrics, can now be heard weekly "The Health Show," distributed by WAMC/Northeast Public Radio. On April 29, 2004, he spoke about Winning Over Picky Eaters. Listen to this segment:
What is healthy eating?
Eating healthy is an important part of a child's life. It should be incorporated at a young age and continued throughout life. Adolescence, however, is a very demanding time.
Adolescence is the fastest growth stage in life, second to infancy. This growth spurt creates an increased need for many nutrients. Teen girls need about 2,200 calories and teen boys need about 2,800 calories daily. If they do not eat right, they are likely to miss out on key nutrients such as calcium, iron, vitamin C, thiamin, B6, zinc and magnesium. Food choices and life-style changes of an adolescent can make meeting these additional needs difficult. Some teens have a need for even more nutrients with involvement in sports, dieting, eating disorders or pregnancy.
Healthy eating during adolescence
Teens are affected by bigger appetites, busy schedules, peer pressure and struggles for independence. Teens tend to snack, skip meals, eat out frequently and consume a lot of soft drinks.
- Overweight / Obesity: About 16% of adolescents are overweight. This shows that there are 3 times as many overweight teens as in 1980. To prevent or correct unhealthy weight gain, try these tips:
- Provide easy to grab snacks such as fruit, yogurt, hummus, veggies and string cheese
- Make time for family meals
- Avoid more than 2 hours / day of TV, computer and video games
- Parents and / or caregivers to set a good example in food choices and exercise
- Encourage help with grocery shopping and cooking
- Body Image and Dieting: Dieting is a common concern for teens. They may feel unhealthy pressure from peers to be thin and to limit what they eat. Some teens may diet to "make weight" for a particular sporting or social event. Diet trends can lead to unhealthy behaviors such as restricting, skipping meals, taking diet pills and / or purging.
- Calcium: Many teens do not get enough calcium. Adolescents need 1,300 mg of calcium daily. This comes from milk, yogurt and cheese, but also greens, tofu and calcium-fortified orange juice.
- Breakfast: Skipping breakfast is common for teens with busy schedules. Kids who eat breakfast, however, tend to be able to concentrate more and make better grades in school. Breakfast also jump-starts your metabolism for the day. Here are some breakfast ideas:
- A slice of pizza
- Granola bar
- Peanut butter on a banana
- Fruit smoothie
- Oatmeal with low-fat or skim milk
- Eating Out: Teens make food choices based upon hunger, appeal for food, time and convenience. Encourage teens to make healthy options when eating out. Many restaurants have websites which offer nutrition facts. Many fast food restaurants offer salads, low-fat milk, fruit and yogurt.
Contact us
For additional information on this or any Health Topic, please call the Family Resource Center, 513-636-7606, or your pediatrician.
Rev; 9/06
