Teenagers Nutritional Needs: 7 Important Needs You Can't Ignore!

Teenager’s Nutritional Needs: 7 Important Needs You Can’t Ignore!

The teenage period is a time of rapid growth and development, so we need to know Teenager’s Nutritional Needs. A healthy balanced diet is very important for today’s teenagers.

We should be careful of what to eat and what not to. A teenager should eat a healthy balanced diet that matches their energy needs.

To support this major change, your body needs increased calories, nutrients and proteins. Eating healthy is important anyway, but especially for teenagers.

Being a teenager is fun, but also sometimes difficult because your body undergoes so many changes. These changes sometimes are hard to deal with as they are different from what you are expecting.

There can be pressure from your mates to look in a certain way, which may affect your eating habits, thus affecting your growth.

During this period of time, physical changes in your body affect the nutritional needs, while changes in your lifestyle may affect your food choices.

Therefore, knowing Teenager’s Nutritional Needs is very essential for the growth and development of a teen. It can be difficult sometimes to change a bad eating habit.

You can start making small changes in your daily routine diet. Eating healthy and regularly without skipping your meal is the way to maintain your growth.

If you are a teen you must be worried about what to eat, and what to avoid. But now there is no need to worry as if you are facing any nutritional problem then below are the tips for Teenager’s Nutritional Needs.

Some of the Essential Teenager’s Nutritional Needs


Teenager's Nutritional Needs: 7 Important Needs You Can't Ignore!

Iron top’s the list of Teenager’s Nutritional Needs as it is an important component for the growth and development of a human body.

Improper intake of iron in a teen’s body can lead to diseases like anemia and fatigue. A teenage boy requires 12mg iron on an average, but a teenage girl requires 15mg of iron to bear the menstrual issues.

Iron plays an essential role in the oxygen transmission from lungs to different parts of the body. Most found iron sources are green vegetables, soybeans, dry fruits, fish and whole grains.

Iron is also responsible for proper brain functioning and a stronger immune system. Lack of iron can affect both physical and mental health. Iron makes your brain sharp.

Also, avoid drinking too much tea or coffee as it absorbs the amount of iron in the body.


Calcium plays an important role in bone growth and dental development. Most of the calcium component in your body is to keep your bones and teeth healthy.

The leftover is used for basic body functions like blood clotting, cell signaling, and muscle contraction. Lack of calcium component in your body can lead to diseases like obesity.

According to a study, a teenage should consume 800mg -1000mg to keep bones and teeth healthy. Calcium-rich products are cow milk, nuts, beans, and peas, cereals, green vegetables etc.

Inadequate amount of calcium in a teen’s diet can affect his/her height. Therefore, calcium is very essential for bones and tooth.


Teenager's Nutritional Needs: 7 Important Needs You Can't Ignore!
Generation Iron

Protein-rich sources are chicken, fish, and eggs. Make sure that your teen is getting enough protein. Protein is important for muscle growth in your body.

Protein is extremely essential for your teen’s growth and development of your body.  A teenager needs approximately 45-60 gm of protein per day.

Non-vegetarian food items are rich in proteins so consuming non-vegetarian food can easily make up to enough protein.

Vegetarian protein sources are pulses, beans, soybeans etc. Lack of proteins in a teen’s body may occur delays in menstruation and lean body mass.


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Carbohydrates are a very important source of protein in the human body, especially as a teenager. There are two types of carbohydrates- Simple and Complex carbohydrates.

Simple carbohydrates are easily available in fruits, vegetables, milk, and milk products. Complex carbohydrates are the good source of fiber and they are found in green leafy vegetables and whole grain food items.

Make sure that your teen consumes more complex carbohydrates and less simple carbohydrates. Carbohydrates also found in starch and sugar which gets converted into main body fuel which is the simple glucose.


Teenager’s need a lot of calories for the proper growth and development of the body.  Health conscious people generally keep a check on their calories intake and calories burnt.

On an average, a teenager boy requires 2800 calories per day and a teenager girl requires 2000 calories per day.

Through the whole day tee’s are very busy with their school, college, sports and other activities that they do not get proper time to eat a balanced diet.

Still, it is easy to consume calories for teen’ because of their food choices. Foods that are high in sugar content but have calories are chips, cakes, cookies, donuts and many more.

Vitamins and Minerals:

Teenager's Nutritional Needs: 7 Important Needs You Can't Ignore!

A well-balanced diet always has vitamins and minerals. There are some of the vitamins and minerals that teenagers fall short of. Those are Vitamin A, Vitamin D, Vitamin K, and Vitamin E.

Vitamin A is essential for proper vision, growth and immune system. Night blindness is caused because of a lack of Vitamin A. carrots, cereals, milk, and cheese are rich sources of Vitamin A.

Vitamin D is important for the body to use calcium which is consumed. Salmon, egg yolk is the food items rich in vitamin D. Sunlight is the main source of Vitamin D.

Vitamin E helps the body from damage. Vitamin E rich sources are seeds, whole grains, and fortified breakfast cereal.


Teenager's Nutritional Needs: 7 Important Needs You Can't Ignore!
Reader’s Digest

Teenagers need between 25%-35% of calories as fats. Dietary fats provide essential fatty acids. these are important for proper growth and development of the body.

Vegetable oils, nuts, avocados, fish etc are the rich sources of fats. Because of the lack of fat in your body, intellectual disability can occur in teens.

Healthy Eating Tips to make Your Teen Healthy

  1. Do not force your teen about it. Instead of a debate, talk about it at regular breaks.
  2. Ear processed food left often.
  3. Drink more water or low-fat milk instead of sugary drinks, or soft drinks.
  4. Choose healthy snacks and fruits instead of fried snacks.
  5. Don’t overeat, atop when you are done.
  6. Make them informed about healthy balanced diet.

As a parent of a teenager, you need to practice what you preach. You also need to follow a properly balanced diet.

And for teenager’s you must know that you need a balanced diet, you need to a know teenager’s nutritional needs.

According to the health experts, a teenager should aim for a healthy and proper balanced diet.


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