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Adolescents need increased intake of calcium, protein, iron, and calories to fuel growth. Calcium is crucial for bone density, protein for muscle growth, iron for oxygen distribution, and calories for energy. Proper eating habits are essential, and supplements can help.
When it comes to nutrition for adolescents, you should know that specific needs include increased intake of calcium, protein, and iron. It is also important that the adolescent get a large amount of calories in their diet to provide the energy that fuels growth. You should understand that without the necessary nutrients to facilitate rapid growth, your adolescent’s growth may be stunted from reaching its full potential.
During adolescence, a child undergoes several growth spurts. Among the most crucial nutrients at this stage of life is calcium. As bones begin to grow and lengthen, adolescents’ calcium needs increase as the mineral is needed to improve bone density. Without adequate supplies of calcium, growing bones can become brittle, which can lead to underdevelopment and osteoporosis later in life. For proper adolescent nutrition, a minimum of 0.04 ounces (approximately 1.2 grams) of calcium per day is recommended.
Protein is needed to allow for muscle growth, as well as to repair any damaged muscles. If a teen doesn’t meet the suggested nutritional amount of 1.6 to 2.1 ounces (45 to 60 grams) of protein per day, her muscle development will likely suffer. Fortunately, this is the easiest way to address the different nutritional needs for adolescents, since typical adolescent diets consist of protein-rich foods.
This stage of rapid development also increases the iron needs of adolescents. A developing child’s body uses a large amount of oxygen to provide energy for necessary growth processes. Iron helps facilitate the distribution of oxygen throughout the body. Adolescent nutritional needs for iron in boys fall to around 0.0004 ounces (about 12 milligrams), while girls need about 0.0005 ounces (about 15 milligrams). An iron deficiency can cause anemia, weakness and fatigue.
Proper adolescent nutrition also increases a child’s recommended caloric intake. The caloric needs of adolescents increase by a significant amount, since the energy from calories is needed both to fuel the rapid growth of the body and to maintain a much more active lifestyle. Boys generally need a minimum of 2,500 calories (10.46 kilojoules) per day, while girls require about 2,200 calories (9.20 kilojoules) per day.
Although an adolescent’s appetite increases significantly during this stage, it is recommended that parents provide extensive guidance on the child’s diet. Proper nutrition for adolescents can only be achieved through proper eating habits, something that most adolescents do not care about. In cases where a proper diet cannot be followed, supplements can be taken to promote good adolescent nutrition.
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