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8.1 Nutritional Needs in Adolescence

3 min readLast Updated on July 25, 2024

Adolescence is a time of rapid growth and change, demanding increased nutritional needs. Teens require more calories, protein, calcium, and iron to support their developing bodies and minds. Balanced nutrients are crucial for optimal health and long-term well-being.

Proper nutrition during adolescence sets the stage for lifelong health. A balanced diet rich in whole foods helps prevent obesity, osteoporosis, and eating disorders. Strategies like family meals, nutrition education, and limiting junk food can promote healthy eating habits in teens.

Nutritional Needs in Adolescence

Nutritional requirements for adolescent growth

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  • Increased caloric intake fuels rapid growth and development
    • Boys: 2500-3000 calories per day supports muscle mass gain and height increase
    • Girls: 2200-2400 calories per day accommodates body composition changes and menstruation
  • Protein requirements boost muscle development and tissue repair
    • 0.85 grams per kilogram of body weight ensures adequate amino acid supply
  • Calcium intake strengthens bones during peak bone mass formation
    • 1300 mg per day promotes optimal skeletal growth and future bone health
  • Iron supports increased blood volume and muscle development
    • Boys: 11 mg per day meets demands of expanding blood volume
    • Girls: 15 mg per day compensates for menstrual losses and supports hemoglobin production
  • Zinc facilitates sexual maturation and bolsters immune function
    • 11 mg for boys, 9 mg for girls daily aids in hormone production and wound healing

Balanced nutrients for adolescent health

  • Macronutrient balance optimizes energy distribution and bodily functions
    • Carbohydrates: 45-65% of total calories fuel growth and physical activity (whole grains, fruits)
    • Proteins: 10-30% of total calories support tissue growth and repair (lean meats, legumes)
    • Fats: 25-35% of total calories aid hormone production and brain development (nuts, avocados)
  • Micronutrient importance addresses specific physiological needs
    • Vitamin D: 600 IU per day enhances calcium absorption for bone health (fortified milk, sunlight exposure)
    • Folate: 400 mcg per day supports rapid cell division and growth (leafy greens, fortified cereals)
    • Vitamin B12: 2.4 mcg per day maintains nerve function and red blood cell formation (eggs, dairy products)

Long-term effects of adolescent diet

  • Increased risk of obesity can trigger type 2 diabetes and cardiovascular diseases later in life
  • Osteoporosis in later life may result from inadequate calcium intake during peak bone mass formation
  • Eating disorders (anorexia nervosa, bulimia, binge eating) can develop and persist into adulthood
  • Nutrient deficiencies may lead to various health issues
    • Iron deficiency anemia causes fatigue and impaired cognitive function
    • Vitamin D deficiency weakens bones, increasing fracture risk
  • Poor cognitive development affects academic performance and future career opportunities
  • Delayed puberty or stunted growth can occur from severe malnutrition or eating disorders

Strategies for healthy adolescent eating

  • Education on nutrition and healthy eating empowers informed food choices
    • School-based nutrition programs integrate dietary knowledge into curriculum
    • Family meal planning and cooking classes foster practical skills
  • Promoting regular family meals encourages better food choices and portion control
  • Limiting access to unhealthy foods reduces consumption of empty calories
    • Reducing sugary drinks and processed snacks at home and school (soda, chips)
  • Encouraging physical activity promotes healthy weight management and positive body image
  • Media literacy education develops critical thinking about unrealistic body standards in media
  • Positive role modeling by parents and peers demonstrates healthy eating habits and body acceptance
  • Mindful eating practices focus on hunger cues and enjoying food without guilt
  • Creating a supportive environment avoids negative comments about weight or appearance
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© 2025 Fiveable Inc. All rights reserved.
AP® and SAT® are trademarks registered by the College Board, which is not affiliated with, and does not endorse this website.

© 2025 Fiveable Inc. All rights reserved.
AP® and SAT® are trademarks registered by the College Board, which is not affiliated with, and does not endorse this website.
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