Nutritional Needs of Adolescent

The growth spurt during adolescence creates increased

demand for energy and nutrients. As an adolescent, your total
nutrient needs are higher at this stage than at any other stage in
your lifecycle. It only shows that nutrition and physical growth
are essentially related; optimal nutrition is a requisite for
achieving your full growth potential.
Due to your rapid growth and development at this stage,
you have a greater need for certain nutrients, such as calcium,
iron, protein, and energy foods. As appetite is also likely to
increase, it is important that food choices are made carefully.
Good dietary guidance has three important elements:
 Pyramids
 Plates
 Real food

Food Guide Pyramid for 13 to 19 Age Group

Food Guide Pyramid

 emphasized the importance of eating a balanced, varied
diet by depicting five main food groups: grains, fruits,
vegetables, dairy products, and other proteins, including
meat, fish, beans, nuts, and eggs.
 Show examples of what to eat and the right proportion and
recommended servings per day of each group
 Shows the combination of all our meals over days or weeks

The tip of the food pyramid depicted fats, oils, sweets and
recommended limiting them to 100 to 300 of your total
daily calories

 Food near the bottom of the pyramid are the group of

foods that should be taken in large amount
 And those at the top which is also the smallest part
should also be eaten and taken in small amounts and in
moderation

Milk (3-4 servings)- Foods include milk, yogurt, and

cheese.
Fruits (2-4 servings) – Fruits are excellent source of
Vitamin C, which heals cuts and keeps skin healthy,
and fiber, which helps your digestion
Vegetables (3-5 servings) –Veggies are also great
sources of fiber and vitamin A
 Meat (2-3 servings) – Foods include meat (beef,
chicken, turkey, fish, pork but not bacon), beans and
nuts
Grains (6-11 servings) – This food group gives you
energy because it contains carbohydrates. It includes
breads, cereals, rice, and pasta.

Importance of Nutrition among Adolescents

Calcium
 For bone development you need extra calcium. It is likewise
needed for the regulation of vital body functions, such as
blood clotting, heart muscle contraction and relaxation,
transmission of nerve impulse, and activation of some
enzymes.

Iron
 Teenage boys and girls have high demands of iron due to
growth spurt. The onset of menstruation among girls also
 increases the need for iron. Boys 13-15 years of age need
20 milligrams while girls need 21 milligrams daily.

Protein
 Due to your accelerated growth development, you need
body-building foods. Boys 13-15 years of age, need 71
grams of protein while girls need 63 grams daily.
 Protein helps the body make enzymes, antibodies, and
hormones.
 Protein also supplies the body with energy even if it is not
your body’s main energy source

Carbohydrates
 An increase in the physical activities of adolescents requires
more energy food
 Boys at the age of 13-14 need 2800 kilocalories for boys
weighing 50 kilos while 2250 kilocalories are needed for
girls weighing 49 kilos

Fiber
 You need Fiber or roughage, indigestible complex
carbohydrates found in the tough parts of vegetables,
fruits, and whole grains. Fiber helps move waste through
the digestive system. To stay healthy, you need to eat 20-
35 grams of fibers daily.