Teenagers’ nutritional needs

Keeping tabs on your teenager’s body requirements is very important as a parent. Teenage is the age of growth, development, activity, enthusiasm, and choosing the path one wishes to take for the rest of their lives. This is the stage of highest energy when your child stays to the peak of his/her zeal. But do you know what your child is consuming? Do you know if his daily nutritional needs are getting fulfilled? If applicable, do you know the reason for the inactiveness of your kid? These are some crucial and relevant questions that you must ask yourself and seek answers to frequently. 

Here, we will discuss some very important aspects of a teen’s nutritional needs.        

Calorie needs        

Teenage is the age of maximum energy usage. This energy is provided to the body by calories. The calories are obtained from the foods and drinks that we consume. Depending on the age, gender, and activity level of the child, the calorie requirement varies. For a boy, on average 2800 calories per day is needed whereas, for a girl, the requirement is 2200 calories per day. 

Now, the mentioned amount of calories intake depends on what the teen eats. Most of it depends on the food. Each gram of fat consumed provides 9 calories and each gram of protein and carbohydrates taken provides 4 calories. Hence, the platter provided to a teenager should be examined before consumption to ensure his daily calorie intake. 

The normal routine meal for a teenager   

The food to be consumed by a teenager must include some specific items. The items are decided based on the number of nutrients it supplies to teens’ bodies. It is also essential to convey at the very start that every teen and even person of any age must consume meals 3 times a day. Skipping meals must be avoided. Since skipping any meal leads to skipping the required and essential nutrients of the body. 

Now, let us look at what must be a part of every meal offered to a teen. 

  • Whole grains, cereals and bread: These are required for carbohydrates supply to the body. They also provide a certain amount of fibre and Vitamin B. You may lack energy if it is not consumed. Hence, these are essential for intake in every meal. 
  • Colourful fruits and vegetables: These provide the needed minerals and vitamins to the food. These are important for maintaining a healthy body and boosting up the immune system. Even the mineral and vitamin contents of these include certain skin glowing elements too. 
  • Dairy products: Products made of milk must be a part of a teen’s diet. Milk as we know is the primary source of Calcium. It helps to build bones, tenths and strengthens them. Besides, it is also essential to include it to ensure the proper working of the heart, muscles and nerves. 
  • Non-vegetarian items: some edibles in this section includes meat, fish and eggs. These are needed to fulfil the iron and protein needs of the body. The proper intake of iron ensures the proper functioning of RBCs and oxygen flow in the body whereas the intake of protein ensures the healthy growth and maintenance of muscles in the body. In case you lack these, adverse effects are sure to hit the body, health and performance. 

Hence, it is very essential to include all the required edibles in every diet of a teen. 

Are multivitamin supplements necessary for a teen body?

For a teen consuming a variable diet, it is not advised to take multivitamins. But for those lacking a healthy diet, it is important to consume multivitamins. The lack of essential nutrients can lead to low levels of Calcium, Vitamin D, and E in the body, which if persisted can lead to various other kinds of health issues. 

Supplement requirements of teen body

It is highly recommended to avoid supplement intake for a teen. Teen’s daily nutritional requirements are advised to be fulfilled by a healthy and balanced diet. Those taking a varied platter in each meal are on the verge of a healthy and energetic life.

But for those teens, who don’t consume a varied diet, it is essential to take certain supplements. Yet the supplements type, dosage, and need must be decided by a professional dietician. It is important to determine supplement needs after a thorough body checkup for teens. If this is not done, then the risk of having an excess of minerals like Zinc, Fe, Cu, and Se in the body increases. This eventually causes various health problems and diseases. The disease can even lead to chronic situations as well. So, better consult your doctor before self-prescribing any supplement.

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