The adolescent years are considered to be those in the age range between 12 to 18 years. It is during these years that many transformations take place. These changes occur not only with their physical being, but also intellectually, spiritually and socially. The adolescent years see the beginnings of independence and a journey towards the discovery of their true self.
Teenagers, in response to peer pressure and other outside influences, use food as an act of defiance against their parents or caregivers. Some parents or caregivers may want to seek the advice of a counsellor and/or a nutritionist in supporting their teenager in making the right choices for their health.
How does all this play a part in their food intake? Their growing participation in social life, their strive towards independence and their somewhat demanding schedule of interests and activities all play a role in their food intake and habits.
For normal growth and development, it is important for the teenager to consume efficient quantities of foods high in a variety of nutrients. It is also vital that the teenager follow a healthy diet and lifestyle to prevent any medical problems, present and future. These include developing diabetes, developing weak and brittle bones and becoming overweight.
How to Encourage Healthy Eating Habits
The best way to educate and promote nutrition is by example. Healthy eating habits and regular exercise should be a part of the family's daily routine. It is important to promote healthy eating habits in the adolescent by:
- Encouraging a variety of nutritiously dense foods
- Choosing a diet with plentiful amounts of wholegrains, vegetables and fruits
- Choosing a diet low in sugars and salts
- Choosing good fats such as avocado, olive oil, coconut oil, fish
- Avoiding processed foods and trans fats
- Avoiding soft drinks. Phosphorus found in soft drinks has been shown to decrease the absorption of calcium. This is especially in teenagers as their intake of calcium seems to be less than in other age groups
- Including milks, yoghurts and cheese (or alternatives)
- Encouraging a diet high in iron and calcium to support the requirements of a growing body
- Encourage lean meats, fish and legumes
Iron
Iron deficiency in teenagers seems to be increasing. Rapid growth in conjunction with poor eating habits can lead to iron deficiency anaemia. Teenage girls in particular need to be aware of their iron intake and take care in replenishing their iron stores during times of menstruation.
The main dietary source of iron is red meat. However, iron can also be found in plant sources such as dried fruit, green leafy vegetables. Iron tends to be absorbed better from meat (heme) sources than from plant (non-heme) sources. The absorption of iron can be enhanced through combining iron and Vitamin C sources such as citrus fruits, mango, and green leafy vegetables. It is important to note that tannins found in tea can reduce the absorption of iron.
Calcium
The teenage years are the most important years for the growth of bones. It is during these years that bones strengthen and grow until around the age of 30. Calcium, Vitamin D and phosphorus are all important nutrients for bone strength and growth.
Calcium rich food need to be consumed 2-3 times per day. The richest source of calcium is found in milk and dairy products. Calcium can also be found in other foods such as sardines, broccoli, and almonds.
Foods to Choose
As the adolescent years are a time of rapid growth, energy levels increase. It is therefore important that this energy be met by following a diet that is rich in energy and nutrients. Providing energy high in sugar or fat may mean that nutrient intake is compromised. The food groups to choose from are as follows:
- Carbohydrates such as rice, bread, pasta, cous cous, quinoa. These foods should be wholegrain.
- Dairy products such as milk, yoghurt and cheese. 2-3 servings per day.
- Fruits and vegetables. Consume at least five portions vegetables and 4-5 portions of fruit each day.
- Protein such as meat, fish, eggs, legumes. Some protein should be consumed in each meal.
- Fats such coconut oil, olive oil, avocado.
The following practices should be followed:
- 8 glasses of water each day
- Regular meals should be consumed. It is often a common occurrence in teenagers that breakfast is skipped. It is important to be aware of this and adjust this habit accordingly
- Exercise is important for physical health including cardiovascular health and bone health. It is also good for the mind as it releases endorphins which are known as the "happy hormones"
