Good Nutrition for Teens

‘The National Diet and Nutrition Survey of Young People Aged 4-18 Years provides detailed information on the nutritional intake and physical activity levels of young people in the UK. The findings reveal average consumption of saturated fat, sugar and salt is too high, while that of starchy carbohydrates and fibre is low. During the seven-day recording period, more than half the young people surveyed hadn't eaten any citrus fruits, green leafy vegetables (such as cabbage or broccoli), eggs or raw tomatoes. The survey also showed that one in ten teenagers have very low intakes of vitamin A, magnesium, zinc and potassium. Intake of iron and calcium was also below ideal levels among many of the teenagers. Meanwhile the rising levels of obesity suggest many young people are eating too many calories.’

Source:http://www.bbc.co.uk/health/healthy_living/nutrition/life_adolescence1.shtml

With the onset of puberty, a nutritious diet is more important than ever to a teenager. Starting secondary school can make it harder to monitor their eating habits. Plus, you may find it much harder to keep a handle on where they are, who they’re with, let alone what they are eating. Much of what they eat is consumed while they’re away from home, at school or out with mates on a Saturday morning shopping trip.

Fast foods, sweet sugary snacks or crisps can become a regular part of their diet without you even knowing. Which is exactly the opposite of what their body actually needs at this demanding time of their life.

There are more demands on your child’s mind now than ever before and they’ll be getting less sleep than when they were younger, so nutrition plays a crucial role in helping them to cope and excel in all they do. You need to watch that they don’t start skipping meals, when they are in a hurry to get somewhere, especially breakfast, which is the most important meal of the day. If they do, try to make sure you give them a cereal bar or slice of toast to take with them.

It’s important to talk to them about good nutrition and what their body needs around this time and how that can help them perform better not just at school, but when they’re having fun with their mates, too. Make sure you pin them down to having at least one healthy meal a day at home with the family and help them understand how snacking on rubbish won’t make them fit, healthy and able to enjoy time with their friends. Treat these as adult conversations. Get your tone of voice right and talk to your child as an equal and it won’t come across as nagging.

But remember when to back off. If you nag too much or don’t let up, they may just go the other way to spite you. Back off before you reach this point. Let them cool down, and pick up the debate another day. By then, they might be ready to listen.

Calcium is essential for strong bones and teeth, yet a recent survey indicated that 25% of teenagers had a calcium intake below the recommended level. This has serious implications for future bone health. Bones continue to grow and develop up to the age of 30 and the teenage years are key to this development, with teenagers needing between 800mg to 1000mg of calcium a day. Milk and dairy products are the richest source, though if you’re worried about fat content, low-fat dairy products are equally rich in calcium.

Fats play a vital role in providing energy and carrying fat soluble vitamins around the body and helping build cell membranes. Good sources of unsaturated fats – which should make up the majority of fat intake – are oily fish; olive, vegetable and nut oils and spreads; avocadoes, nuts and seeds. [Caution: nuts and nut oil may cause allergic reactions in some children, but by the teenage years you’ve hopefully identified any risk.]

Vitamin D helps the body to absorb calcium. The most obvious source is sunlight; food sources include oily fish, eggs and spreads.

Vitamin C is essential for healthy skin, supports the immune system and helps the body to absorb iron. It’s found in citrus fruits, berries, blackcurrants, kiwi fruit, tomatoes, peppers, broccoli and green leafy vegetables.

Iron Without iron, the body can’t make haemoglobin, which carries oxygen around the body. Red meat is a good source and so is liver, though again too much red meat in the diet is not ideal. If you are concerned that your child is lacking in iron, then try to up their intake of iron rich foods or if your child is a fussy eater, seek medical advice from your doctor.  Vitamin C helps the body to absorb iron, so aim for a good balance of each on the plate, serve a piece of fruit after meals, or offer a glass of orange juice alongside.

For more great tips and information read any of the following pages

• What Should My Teenager Be Eating
• Your Teenagers Concentration
• Your Teenager At School 
• Your Teenager At Exam Time
• Exercise And Your Teenager
• Tips For Pre-Teen Years