Teen Nutrition

A nutritious diet is important to support a teenager through the many physical and lifestyle changes they experience. It can also help to develop healthy eating and lifestyle habits for the rest of their lives.

The teenage years are a time of rapid growth and development. Girls typically experience a growth spurt at 12.5 years old and boys at 14 years old. The teenage years are an extremely important time for bone health, as around 90 % of peak bone mass is acquired during this time.  This period of growth requires extra nutrients such as:

Calcium and phosphorous - for  teeth and bones

Vitamin D – for teeth and bones

Iron - especially for girls who are at risk from losing iron during menstruation

Eating a nutrient dense and varied diet including plenty of fruit and vegetables, protein, fibre and healthy fats is essential for a teenager’s health. Limiting high calories foods, such as crisps, cakes and biscuits can help to maintain a healthy weight. However, while reducing excess body fat is important for overweight teenagers, it is important to focus on improving health rather than body weight.

Swapping Sugary drinks for water can reduce calories and prevent dental problems. Teenagers need to stay hydrated by drinking at least 6-8 glasses of fluid a day.

Teenagers require at least 8 hours of sleep a night. Reducing screen time especially in the bedroom, avoiding too much caffeine and plenty of physical exercise can all help to improve sleep.

Physical activity can also help to improve wellbeing and mood, promote bone health build strong muscles.