Description

Adolescent Food Guidelines: Nourishing the Growing Mind and Body

Introduction: Adolescence, typically ranging from ages 10 to 19, is a critical stage of growth and development. Proper nutrition during this period is crucial to support the body’s rapid physical growth, hormonal changes, and cognitive development. This guide provides a holistic overview of dietary recommendations tailored for adolescents.

1. Energy Needs:

• Boys (ages 10-14): 1,800-2,200 calories/day
• Girls (ages 10-14): 1,800-2,000 calories/day
• Boys (ages 15-19): 2,200-3,000 calories/day
• Girls (ages 15-19): 2,000-2,400 calories/day

Note: These are general estimates. Individual energy needs might vary based on activity level, growth rate, and metabolism.

2. Macronutrients:

• Carbohydrates: Should comprise about 50-60% of total daily caloric intake. Emphasize whole grains, fruits, and vegetables while limiting refined sugars and processed foods.
• Protein: Aim for 10-20% of daily calories. Sources include lean meats, poultry, fish, eggs, dairy, beans, lentils, and tofu.
• Fats: Contribute to 25-35% of daily intake. Focus on sources of healthy fats such as avocados, nuts, seeds, and olive oil. Limit trans fats and saturated fats.

3. Micronutrients: Adolescents often require higher levels of certain vitamins and minerals due to the rapid growth during this period.