Adolescence It is a stage of very intense physical, hormonal, and psychological change. It is often difficult to understand, both for the young person and for those around them, which is why it is essential to maintain a adequate food During these years, it's important to be able to face this period of rapid growth with energy and health, and also to prepare a good foundation for adult life, reducing the risk of future health problems.
As children grow, they enter a period of continuous change: they cease to be children, but they are not yet fully grown. adultsIt is an intermediate stage in which many things become established. habits that will last a lifetime. Among them, the adolescent's diet plays a key role, as it influences their body composition, bone and muscle development, academic and athletic performance, and even their emotional well-being.
Why does nutritional demand increase so much during adolescence?
When a child enters the adolescence Its growth rate suddenly accelerates. In just a few years, it can gain between 8 and 10 centimeters in height, and changes such as modification of the voice timbreThese changes include increased muscle mass, redistribution of body fat, and, in girls, breast development and the onset of menstruation. To support these changes, it is important to establish a... diet plan for teenagers that meets certain energy and nutrient requirements.
Nutritional needs in adolescence are determined by the processes of sexual maturationThe increase in size and weight. These processes require a high amount of Energy and certain key nutrients; it is estimated that the adolescent gains approximately 20% of the size and the 50% of the weight that they will have as an adult. These increases correspond mainly to the increase in Muscle mass and bone massTherefore, the quality of the diet is crucial.
It should be understood that the adolescent's appetite usually increases during periods of greatest growth, and that physical activity (Sports, physical education, active transportation) further increases your calorie needs. Therefore, it's helpful to plan a meal pattern that includes 3 main meals y 1-2 healthy snacks per day, instead of a few very large meals or meals based on ultra-processed products.
Requirements for a good diet for teenagers
A nutrition plan for this stage should be catalogue, balanced y adapted to each person. This implies that:
- You must provide all the macronutrients (carbohydrates, proteins and fats) in amounts appropriate to age, sex, level of physical activity and health status.
- You must ensure a sufficient intake of micronutrients (vitamins and minerals), with special attention to Calcium, vitamin D, iron, Magnesium, zinc and B vitamins.
- Must be balanced in the proportion of each food group: abundance of vegetables and fruits, daily presence of whole grains, legumes, nuts, dairy products and lean proteins.
- Must be personalisedrespecting tastes, family habits and possible enfermedades or special situations (allergies, intolerances, vegetarianism, intense sports practice, etc.).
Regarding food, it is advisable negotiate with the teenager rather than establishing a long list of prohibitions. It is difficult to radically combat Fast food and snacksvery present in their environment, but a limited consumption frequency can be agreed upon and compensated for with a base of fresh food and minimally processed. Nothing prevents reaching agreements so that the teenager can enjoy some products they like, as long as the basis of their diet is healthy and appropriate for their age.
General characteristics of the adolescent diet
Dietary recommendations should be followed healthy and balanced. In relation to the carbohydrates and proteinsThe recommendations for quantity and quality are similar to those for a healthy adult, with the caveat that, at this stage, the total energy required is greater. The correct intake of healthy fats is essential to meet the needs of essential fatty acids and to ensure absorption of fat soluble vitamins such as A, D and E, crucial for growth and the immune system.
The needs can be very different among teenagers depending on their Personal circumstances (sex, growth rate, sport practiced, health status, sociocultural environment), so it's not possible to generalize with fixed figures. However, some guidelines can be provided to help ensure a diet containing sufficient amounts of nutrients to meet everyone's needs in a balanced way.
- Vary as much as possible diet, even within each food group (different types of vegetables, fruits, legumes, whole grains, lean meats, fish, eggs, nuts, etc.).
- Maintain regular hours of meals from one day to the next and not skipping any important meals, especially breakfast and lunch.
- Eat slowlyChewing well, in a relaxed environment, avoiding distractions such as television, mobile phones or video games, which encourage overeating and without awareness of real hunger-satiation.
- Eat in a way orderly; start with the first course (usually more vegetable-based and rich in complex carbohydrates), then the second course (more protein-rich) and finally the dessert (preferably fruit or simple dairy).
- Very foods sugary and fatty Foods like sweets, chocolates, soft drinks, salty snacks, pastries, pizzas, or hamburgers don't necessarily have to disappear, but it's advisable to moderate their consumption. occasionally and in small quantitieswithout becoming the basis of the diet.
- Within each food group, the Calories They vary depending on the fat or added sugar content (whole milk versus skimmed milk, lean meat versus fatty meat, sweetened yogurts versus plain yogurts) and the way of cooking (fried, grilled, baked, steamed…). Choosing lower-fat versions and simple cooking techniques helps control excess energy.
Key macronutrients in the adolescent's diet
Teenagers require healthy sources of carbohydrates, fat y proteinsFocusing on unprocessed or minimally processed foods provides them with the nutrients they need to grow.
- Complex carbohydratesThey should make up the majority of your daily energy. It's advisable to prioritize whole grains (wholemeal bread, brown rice, oats, wholemeal pasta), legumes and starchy vegetables (potato, sweet potato, corn) versus refined flours and pastries.
- Fruits and vegetablesIt is recommended that the adolescent take at least 1,5-2 servings of fruit a day and 2-3 servings of vegetablescombining raw and cooked options. A good rule of thumb is to include always a fruit and a vegetable at each main meal.
- Healthy fatsThey are essential for the health of brain, the hormonal system and the heart. They should come mainly from plant sources such as extra virgin olive oil, avocado, olives, nuts and seeds, and from oily fish rich in omega-3 like salmon or sardines.
- Quality proteinsThese are necessary to increase lean mass, especially muscle. They can come from lean meats, poultry, fish, eggs, dairy products, legumes, tofu, and nuts. In general, teenagers get enough protein through their diet and They don't need supplements protein if your diet is varied.
Micronutrients that are essential
Los nutritional deficiencies The most common deficiencies in adolescence result from increased nutritional needs and dietary imbalances: restrictive, monotonous, or fad diets that exclude essential foods. Minerals of particular importance include... Calcium, the iron and the zincas well as vitamins involved in protein synthesis and growth.
- Vitamin AIt is abundant in whole dairy products, egg yolks, and vegetables and fruits in the form of beta-carotene (carrots, pumpkin, spinach, broccoli, apricots). It is important for the Zóbel's vision, the skin and the immune system.
- Football: it is related to the growth of the bone massThe most suitable foods are milk and dairy products, as vitamin D, lactose, and milk proteins facilitate its absorption. Canned fish eaten with [unclear - possibly "with" food] also provides calcium. Thorn (sardines, anchovies), nuts and fortified soy drinks and desserts.
- Vitamin DIt is necessary for calcium to be properly incorporated into bones and to regulate multiple bodily functions. In addition to cutaneous synthesis through moderate sun exposure, it is obtained from fortified dairy products, fatty fish, and some fortified foods. Many adolescents present low intake of vitamin D, so it is advisable to review your intake with a healthcare professional if there is a risk of deficiency.
- Iron: forms part of the hemoglobin that transports the oxygen Iron is found in the blood and is necessary for the immune system and physical and mental performance. Iron from animal sources (meat, fish, eggs) is absorbed better than iron from plant sources (legumes, leafy green vegetables). To improve the absorption of plant-based iron, it should be combined with foods rich in [nutrients/nutrients]. Vitamin C (for example, lentils with pepper and a splash of lemon) or with small amounts of animal protein.
- Zinc: intervenes in the synthesis of proteinsIt aids in wound healing, supports the immune system, and has antioxidant properties. A deficiency can be linked to skin problems, brittle hair and nails, and delayed sexual maturation. The main sources are meat, fish, shellfish, eggs, whole grains, nuts, legumes, and aged cheeses.
- MagnesiumIt plays a role in bone, muscle, and nerve function. It is found in nuts, seeds, legumes, whole grains, and leafy green vegetables. Many teenagers do not meet the recommended intake, so it is advisable to include these foods in their daily diet.
Vitamins important for growth
Vitamins related to [the following] are especially recommended for teenagers. protein synthesis, growth and development:
- Vitamins A and D (dairy products, dairy fats such as butter and cream, egg yolk, organ meats and fortified products) for their role in bone health, vision and the immune system.
- Folic acid (legumes, leafy green vegetables, fruits, fortified breakfast cereals, liver), essential for cell renewal and red blood cell formation.
- Vitamin B12 (meat, eggs, fish, dairy and fortified soy products), crucial in strict vegetarian diets that must be carefully planned.
- Vitamin B6 (whole grains, liver, nuts, brewer's yeast), involved in protein metabolism and the nervous system.
- Riboflavin or B2 (liver, eggs, dairy products, brewer's yeast), important for energy metabolism.
- Niacin or B3 (organ meats, meat, fish, legumes, whole grains) which helps to release energy from food.
- Thiamine or B1 (whole grains, legumes, meats), essential for the nervous system and the utilization of carbohydrates.
Practical distribution of meals throughout the day
It is recommended to maintain the same meal times from one day to the next and not skip any meals. Ideally, food should be distributed throughout 4 or 5 meals Eat three meals a day (breakfast, lunch, dinner, afternoon snack, and supper) to avoid excessive hunger peaks that encourage overindulging in fast food or sweets.
Breakfast It should always include a dairy product (milk, yogurt, cottage cheese), a source of cereals (bread, toast, oatmeal, low-sugar breakfast cereals) and, if possible, a whole fruit or its natural juice. This provides the necessary energy for school performance and helps avoid mid-morning snacking on unhealthy products.
Lunches and snacksIt is advisable to limit products from industrial pastrySalty snacks, sugary drinks, and sweets that provide many calories and few nutrients should be avoided. Instead, choose foods that are more nutritious. simple snacks Home-prepared foods (cooked ham, fresh cheese, tuna with tomato, hummus), fresh fruit, natural nuts and simple dairy products, without overdoing fatty sausages or pâtés.
The main food It's usually a time for family gatherings and the main meal of the day. It's a good idea to encourage a calm weatherNo television or electronic devices, and avoid irregular mealtimes, long breaks between courses, or eating too quickly. Meals should be varied, complete, and tailored to the teenager's needs.
- First courseRice, legumes, pasta, complete salads, or vegetables with potatoes, to which some meat, fish, or egg may occasionally be added. Its nutritional value lies mainly in its energy contribution from... complex carbohydrates, which must cover basic energy needs.
- Second courseLean meats, low-fat meat products, fish, or eggs in moderate quantities (hunger should not be satisfied with protein alone). It is advisable to accompany these with a side dish of vegetables or salad, or legumes or potatoes, preferably not fried.
- DessertThe best option is to include one fresh fruit and alternate with simple dairy products (plain yogurt, curd, cottage cheese). Very sugary desserts should be reserved for special occasions.
La cena It should be another time for family to connect, in a calm, screen-free environment. It must be lighter Just as good a meal, but equally balanced, and eaten well in advance to allow for digestion and restful sleep. If the teenager eats at the school cafeteria, it's helpful to know the day's menu so that any missing food groups can be included at dinner, thus maintaining an overall balanced diet.
How to cook and season healthily
- Give preference to culinary techniques simple and low in fat: boiled, steamed, oven, papillote, microwaved, grilled and sautéed with a little oil.
- Moderate the very fatty stewsFrequent frying, breading, and battering should be avoided. If these methods are used, it's best to remove visible fat from meats and poultry before cooking and to control the amount of oil.
- To make dishes more appetizing without adding excess salt or fat, different ingredients can be used. Spice:
- Acids: vinegar and lemon, which also facilitate the absorption of plant-based iron.
- Alliums: garlic, onion, spring onion, shallot, leek, which provide compounds beneficial to cardiovascular health.
- Aromatic herbs: basil, fennel, cumin, tarragon, bay leaf, thyme, oregano, parsley, marjoram, which allow you to reduce the amount of salt without losing flavor.
- Spices: pepper, paprika, saffron, turmeric, among others; it is advisable not to overuse them if they are difficult to digest.
- El vinegar and oil (olive or seed oils) can be flavored with herbs to add more flavor without the need for heavy sauces.
Un diet plan for teenagers A well-planned, varied diet, rich in fresh foods and tailored to their growth needs, physical activity and personal preferences, becomes a powerful tool to promote optimal physical and psychosocial development, consolidate healthy habits and reduce the impact of myths and miracle diets that put their health at risk in the short and long term.