Adolescence is a critical life stage marked by rapid growth that involves physical and psychosocial development, hormonal and metabolic changes and body composition increase, which are all impactive on future health. Puberty is also a period important in the establishment of the relationship between diet, physical activity and body image. Hormonal changes are important in shaping behaviours including influencing the association with food.
Nutritional vulnerability heightens in puberty resulting from increased nutritional requirements, nonetheless the diet quality of this age group often declines considerably. The development of the organs, musculoskeletal system, muscle, fat mass and red blood cell mass undergo an increase in size. Moreover, nutrition impacts neurodevelopment, immunity and cardiorespiratory fitness. Consequently, nutritional needs peak in adolescence.
Inadequate nutrient intakes and poor dietary patterns are common among teenagers. Poor nutrition among adolescence leads to several acute and long-term health implications, comprising micronutrient deficiencies, over-nutrition effects, and cardio-metabolic risk factors. Insufficiencies in macronutrients or micronutrients can damage growth and delay sexual development.
Adolescents are encouraged to consume a varied diet, with a selection of foods from all the food groups in recommended proportions. Requirements for an individual are complex to determine due to the substantial variation in the rate of development. Though a dietitian can provide further guidance. Calcium needs are also increased due to muscle and bone development hence adequate calcium intake during this period is particularly important to achieve the optimal bone mass, and reduce the risk of osteoporosis in adulthood. Taking about 4 glasses of milk is a good start to achieving your calcium needs. In addition, the intake of other calcium-rich foods such as dark green vegetables, fish such as salmon and sardines, legumes etc. should be added. Micro-nutrient intake must be prioritized during this phase, as the hormonal changes experienced promote more mineral utilization, especially that of calcium. And so, diet must add plenty of nutrients in quality and quantity to promote peak bone mass growth. Choose healthy snacks such as fruits, nuts, low-fat milk products etc. Choose healthy snacks such as fruits, nuts, low-fat milk products etc.
Eating disorders are a specific concern for this age group, involving either over-eating or restrictive dieting. At this age there are body image and weight concerns which could influence unhealthy eating habits. Adolescents should consume normal meals regularly and avoid dieting and poor eating patterns like skipping meals, eating fats foods, unhealthy snacking etc. Engage in physical activity for at least 30-60 minutes in a day. Also participate in household chores i.e. washing dishes, cleaning the house etc.
It is imperative that adolescents are educated on the importance of consuming adequate amounts of the various nutrients by underscoring eating patterns , which align with and sustain sound physical, psychosocial and physiological development .Cutting back on junk foods should also be encouraged to lower cardio-metabolic risks and obesity concerns. This implies limiting the intake of sugary foods, fatty foods and sweetened beverages and food products. Opt for the intake of fruits and vegetables, nuts, lean meats and fish, and adequate water. Adjust to nutritious varied diets and adopt healthy lifestyle practices such as regular exercise and physical activity.