teenagers

• teenagers should aim for a balanced diet, according to the eatwell guide
• rapid growth spurts happen around the early teens - girls usually start these earlier than boys
• good amounts of these nutrients are important for teenagers:

  • protein to cope with growth spurts, boys tend to need more protein than girls as muscular tissue develops, examples include omelettes, chicken
  • iron to help teenage girls who have periods, to reduce risk of anaemia, examples include spinach, beef
  • vitamin c to help the body absorb iron, examples include peppers, strawberries
  • calcium to help the skeletons grow quickly, sources include milk, yoghurt, kale and tofu
  • vitamin d to help reach peak size and bone density, examples include tuna, salmon, mackerel
• during the teen years there can be lots of stress which affect eating habits, stress can lead to conditions like anorexia, but also overeating which can cause obesity