Lifestages - Nutrition During Adolescence

Question 1

Nutrition During Adolescence

Answer 1

Adolescence is an age of both nutritional vulnerability and an educating opportunity for a healthy adult lifestyle.
* Teenagers make many more choices for themselves than they did as children:
o They make their own food decisions.
o They may be influenced by their peers.
o Alcohol consumption may begin here.
o They may diet to meet extreme ideals of slimness or athletic ability.
* There is a growth spurt in females (earlier) and males, which lasts about four–five years until physically mature.

Question 2

Energy Requirements

Answer 2

Energy requirements vary among males & females according to physical activity.
* BMI can be an indicator of whether intake is excessive or not.
* Adolescents at elevated risk of inadequate energy intakes:
o Teens who diet (i.e. using extreme means to try and lose weight).
o Frequently using alcohol and illicit drugs (which may reduce appetite or replace food intake).
o Teens with chronic health conditions like Crohn’s, cystic fibrosis, etc.

Question 3

Factors affecting food choices

Answer 3

• Physiological: Increased appetite due to growth spurts; decreased appetite in case of illicit drug or alcohol use.
• Social: Strong influence of peers, preoccupation with body size and body image; media and advertising.
• Economical: More independent and increased money spending; living in food-insecure, temporary housing; fast and convenience foods.

Question 4

Protein

Answer 4

• Adolescent protein needs vary with the degree of physical maturation.
• Insufficient protein intake is uncommon among adolescents in Western countries, however quality is often an issue, with teenagers opting for processed meats and dairy products.
• Protein insufficiency can occur in teens, e.g. in those on weight-loss diets or on inappropriately planned diets (i.e. junk food).
• Inadequate protein can = loss of lean BM and delayed growth.

Question 5

Carbohydrate

Answer 5

• Refined carbohydrate intake is often high and fibre intake low in adolescence (most do not meet the daily requirements). This can be a key factor in common conditions such as acne (due to the effect of insulin on sebum production  oily skin).
• To support GI health, focus on foods with a high nutrient intake: whole grains, sourdough breads, sprouts, fresh fruits / vegetables.
  o E.g. muesli or porridge for breakfast, green smoothies, sweet potatoes, colourful salads and burrito bowls with brown rice.

Question 6

Fat

Answer 6

• Fat intakes should not exceed 30–35% of total caloric intake.
• EFAs are important for the production of sex hormones (e.g. testosterone, oestrogen, progesterone) which is crucial during this time. They are also needed for skin, hair and nail health (consider teenage acne).
• Include healthy fats contained in nuts and seeds, oily fish, avocado, olives and olive oils.

Question 7

Calcium

Answer 7

Micronutrient needs increase during adolescent years.
* Adolescence is a crucial time for bone development and the requirement for calcium reaches its peak during these years.
* Low calcium diets and physical inactivity compromise the development of peak bone mass (the best protection against osteoporosis). Encourage daily exercise and avoidance of fizzy drinks, caffeine, alcohol, fast food.
* Include bone supportive nutrients such as vitamin D and magnesium rich foods (almonds, barley, leafy greens, legumes).

Question 8

Iron

Answer 8

• Iron requirements increase in adolescence for both males and females as their blood volume increases with growth.
• Iron needs increase for females as they start to menstruate, and for males as their lean body mass develops.
• For females, iron needs remains high (heavy menstruation and pregnancy) until late adulthood / menopause. Menstruation makes women more susceptible to iron deficiency.
• Include non-haem iron foods such as almonds, apricots, avocado, sunflower, pumpkin seeds as well as vitamin C-rich foods to aid absorption (broccoli, citrus fruits, peppers, rosehips, strawberries, sweet potatoes etc.)

Question 9

Nutrients for growth, metabolism and reproductive health

Answer 9

• During adolescence, nutrients that support growth, metabolism and reproductive health are crucial. So ensure an adequate intake of calcium, iron, zinc, protein, B vitamins and selenium etc.
  This can also be achieved by:
• Supporting their digestive health (i.e. with digestive juices  supporting hydrochloric acid levels, bile & pancreatic juice flow; supporting microflora health with a diet rich in prebiotics and lacking refined carbohydrates).
• Proving the supportive nutrients for absorption (for example, vitamin C rich foods eaten with non-haem iron sources such as lentils, spinach, pumpkin seeds, beans, sesame seeds) and eliminating inhibiting substances (e.g. caffeine).

Question 10

Supporting healthy nutrition in adolescence

Answer 10

• Encourage them to eat well despite peer pressure.
• Encourage activity (vs. phone / iPad/ videogames).
• Encourage high micronutrient intake and vitamin C-rich foods to increase iron absorption.
• Suggest cooking / nutrition and health classes: teenagers like information better if they find it themselves.
• Recognise the stresses of adolescence and the need for them to show independence and develop their own lifestyles.
• Maintain contact with children at this critical point in life —this may be more important than diet!