ADOLESCENT AND NUTRITION

Adolescence is a crucial part of life, characterized by rapid physical, emotional and cognitive changes. Teenagers experience significant emotions as everything changes in their bodies, behaviors and attitudes, which directly impacts their nutritional needs and preferences. They need to have the proper nutrition, in order to support their rapid growth, their energy levels and ensure their logn-term health. Indeed, many teenagers try hard to keep a healthy diet but there is a peer pressure on the one hand to keep fit and on the other hand to follow unhealthy food choices such as junk and street food.

 

Healthy eating in adolescence

At this stage teenagers require a diverse range of nutrients to support their growth and development. The physical and mental change of their bodies requires energy and nutrients such as proteins, healthy carbohydrates, omega 3 acids, vitamins, trace elements  and minerals.

Macronutrients for teens

In particular the macronutrients that are the building blocks of a peer’s body are :

Proteins, are essential for the development of muscles and tissues, so is recommended, the consumption of lean proteins (chicken, meat, fish beans and legumes)

Carbohydrates are the essential ingredient for energy, fueling the brain and body during the intense physical and mental activities that characterize adolescence. Whole-grain carbohydrates in combination with fruits and vegetables are preferable.

Healthy fats have an important contribution to developing and maintaining cellular function particularly omega-3 fatty acids, found in fish, olive oil, flaxseed and walnuts.

Micronutrients for teens

Beyond the above ingredients, other substances known as micronutrients are essential for growth.

Vitamins, are essential organic compounds that play a crucial role in maintaining overall health by supporting bodily functions. They are required in small amounts, although they are vital for processes such as energy production, immune function and cell repair.

Vitamins are divided into two main categories the water soluble (Vitamin C and B vitamins) and fat soluble (Vitamins A, D, E, and K). The first category must be consumed regularly as there isn’t the possibility of store in the body, while the second category can be stored in the liver and fatty issues. A balanced diet rich in fruits, vegetables and whole grains ensure the intake of necessary vitamins as deficiencies in these nutrients can lead to various health issues.

Calcium and Vitamin D, Bone development is crucial during adolescence, and calcium is necessary for building strong bones and teeth. Dairy products, fruits and vegetables can contribute to creating vitamin D in combination with sunlight exposure.

Iron, the need for iron increases to support the production of red blood cells. Iron-rich foods such as red meat, legumes and fortified cereals are important for preventing anemia and maintaining energy levels.

Zinc and Magnesium, these minerals play a crucial role in maintaining healthy immune function, muscle enhancement and overall health.Good sources of these minerals are seeds, whole grain and green vegetables.

Challenges to Healthy Eating in Adolescence

Unfortunately, many adolescents struggle to meet their dietary needs as many factors and temptation boost them to adopt unhealthy eating habits.

There is a social influence and peer pressure that can lead the teens to unhealthy dietary choices such as sugary snacks, soft drinks, fast food and other modern types of food accessible by young people

The rise of social media and advertising has a significant and negative impact to dietary preferences of young people. These types of food are often marketed as fun, convenient and affordable, making them highly attractive to teens.

The busy lifestyles of teens, the daily demanding schedule filled with school, extracurricular activities can lead to irregular meal patterns, skipping meals and increased consumption of convenience foods that are easy prepared.

Another important factor that it can’t be ignored is emotional eating as adolescence is characterized by emotional upheaval and emotions such as stress, anxiety or unhappiness can lead to the consumption of easy and unhealthy food.

Creation of awareness and knowledge for adopting healthy eating habits

Encouraging healthy eating habits in teenagers requires a multifaceted approach that includes education, environmental changes, good psychological conditions, and parental intervention. There are a lot of strategies that may have a positive and effective result, although every case is unique and maybe needs specific approach.

One of the most effective ways to promote healthy eating is to inform the teenagers about the importance of nutrition and the consequences to the internal and external appearance as most teens are sensitive about their appearance. Schools can play a crucial role in providing students with the necessary knowledge about nutrition, healthy dishes and understanding food labels can empower teens to take control of their diets.

In addition to the above parental involvement can influence their children’s eating habits from a young age. So, parents have to provide nutritious meals and attractive dishes in order kids to get used to these flavors and keep a positive attitude towards healthy food. Encouraging family meals can also improve dietary quality, as research shows that adolescents with their families tend to consume more fruits, vegetables and whole grains.

The availability of healthy food options plays a critical role in shaping eating habits. Schools, cafeterias, restaurants and homes should strive to provide nutritious choices, cooked and served in attractive and delicious dishes such as burgers made from lean minced meat with vegetables and whole grain bread, dietary sweets with fruits and honey, pizza with cheese and vegetables.

healthy burger

Psychological and emotional factors contribute to poor eating habits. Usually, difficult psychological and emotional situations lead to overeating unhealthy types of food. First of all, it’s important not to connect eating with the alleviation of emotions and second, it’s crucial to ensure open communication about feelings and assist them in managing stress and anxiety in healthy ways (physical activity, hobbies and mindfulness) in order to avoid and reduce emotional eating. It is recommended to seek professional help in case of disordered eating behaviors.