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Nutrition
Requirements|Food Habits
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Recommended Daily
Eating Guide
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Adolescence is one of the most challenging periods in human
development as the relatively uniform growth of childhood is suddenly altered by an increase in the velocity of growth. These sudden changes create special nutritional
needs pertaining to several
reasons:- |
- Increased demand for nutrients related to the dramatic increase in physical growth
and development.
- Change in life style.
- Change of food habits.
- There are special nutrient needs associated with participation in sports, pregnancy, development of eating disorders,
excessive dieting, use of alcohol etc.
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Nutritional Requirements
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1) Energy
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Actual energy needs for adolescence varies with the level of physical activity
and stages of maturation. The RDA is as follows
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Recommended Energy & Protein
Allowances
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Age in years |
Kcal/day |
Kcal/Kg |
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Female |
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11-14 |
2200 |
47 |
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15-18 |
2200 |
40 |
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18-24 |
2200 |
38 |
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Male
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11-14 |
2500 |
55 |
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15-18 |
3000 |
45 |
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18-24 |
2900 |
40 |
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The RDA's for energy do not include a safety factor for increased energy needs (e.g. during periods of illness, trauma,
stress etc).
In order to compensate for differences in growth by age, calories per unit of height is the preferred index for determining caloric needs.
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2) Proteins
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During adolescence, protein needs, like those for energy,
correlate more closely with growth pattern than with the chronological age. Using
RDA for protein in relation to height is probably the most useful method of estimating need. Average intakes of protein are well above the RDA (range of 45 to 72 g/day) for all age groups.
Excessive intakes of protein can also have an impact on nutritional status. For example, a high protein intake can interfere with calcium metabolism and increased fluid needs. These increased fluid needs may put adolescent athletes at
a high risk of dehydration.
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3) Micronutrients
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Micronutrients (vitamins and minerals) play an important role in the growth and health of adolescents. Inadequate fruit and vegetable consumption has been linked to certain types of cancer and other diseases. Because of
numerous health benefits associated with fruits and vegetables, national recommendations support increased consumption of these foods.
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4) Minerals
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Adolescents incorporate twice as
much of calcium, iron, zinc, and magnesium into their bodies during the
period of their growth spurt than at other times.
- Calcium
Due to accelerated muscular, skeletal, and
endocrinal development, calcium needs are greater during puberty and adolescence than in childhood or during
adulthood. At the peak of the growth spurt, daily deposition of calcium can be twice
as much as the average than during the rest of
adolescence. In fact, 45% of the skeletal mass is added during adolescence.
- Iron
Both male and female adolescents have high requirements for iron. In the male adolescent population, the build-up of muscle mass is accompanied by greater blood
volume. In female adolescents, iron is lost monthly with the onset of menses. During adolescence, anemia secondary to iron deficiency may impair the immune response and decrease resistance to infection. Iron deficiency
(anemia) can also affect
learning.
- Zinc
Zinc is known as the essential ingredient for growth and sexual maturation. Although plasma zinc levels decline during pubertal development, retention of zinc increases significantly during the growth spurt. This increased utilization may lead to more efficient use of dietary sources. However, limited intake of zinc-containing foods may affect physical growth, as well as the development of secondary sexual characteristics.
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5) Vitamins
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The need for vitamins is increased during adolescence.
As there is an increased demand for energy during this
period. Increased quantities of thiamine, riboflavin, and niacin are required for the release of energy from carbohydrates.
With tissue synthesis, there is an increased demand for vitamin B6, folic acid, and vitamin B12. There is also an increased requirement for vitamin D (for rapid skeletal growth), and vitamins A, C, and E are needed for new cell growth.
Although there are few reports of low serum vitamin C levels in teens, those who habitually avoid fruits and vegetables and those who smoke cigarettes may
have an increased risk for deficiency, as with people
of other age groups. In most cases, sufficient vitamin intake can be achieved by a well-chosen diet, without the need for vitamin supplements.
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Food Habits
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Adolescents are not only maturing physically, but also cognitively and psychosocially. They search for identity, strive for independence and acceptance, and are concerned about appearance. Irregular meals, snacking, eating away from home, and following alternative dietary patterns characterize the food habits of adolescents. These habits are further influenced by family, peers, and
media.
Irregular meals and Snacking
- Meal patterns of adolescents are often chaotic as
teenagers miss an increasing number of meals at home as they get older. Breakfast, and lunch are often the meals most frequently missed, but social and school activities may cause a teen to miss an evening meal as well.
- Although concern has been expressed about the habit of snacking, teenagers obtain substantial
nourishment from foods eaten outside. Thus, the choice of
food is more important than the time or place of eating.
- Teens generally have an idea about know what they should and should not eat.
But the problem is that they perceive themselves as too busy to worry about food, nutrition, meal
planning or eating right.
- During the time of peak growth velocity, adolescents usually need to eat large amounts of food often.
But habit of overeating adopted during adolescence may
also contribute to a number of debilitating diseases.
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Recommended Daily
Eating Habits
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- 3-4 Cups of nonfat or low-fat milk or yogurt- to provide calcium, vitamin
D, riboflavin, and, adequate protein intake.
- 5 or more servings of fresh, frozen, dried, raw, or cooked fruits and/or
Vegetables.
- 2 servings (2-3 oz each) of lean protein foods, such as chicken,
turkey, fish, lean beef, or lean pork.
- 6-11 servings of grains, breads, and cereals (preferably whole-grain),
rolls, pasta, rice, potatoes, and other starches to meet energy needs.
- Small amounts or once per day, of high-fat and high-sugar
items such as desserts, soda, candy, cookies, and pastries, which have
little nutritional value.
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