Must in adolescent nutrition

The nutrient and energy needs of teenagers are higher than those of any other age group and they need to follow a healthy, balanced diet to promote growth and development. Estimated energy requirements vary greatly among males and females because of variations in growth rate, body composition, and physical activity level. Energy requirements are calculated using and adolescent’s gender, age, height, weight and physical activity level, with an additional 25 kcal/day added for energy deposition or growth. Adequacy of energy intake is best assessed by monitoring weight and BMI among adolescents. The energy, protein and fat requirements increase as your child reaches 15 and moves on towards adulthood. On average, boys require about 2800 calories per day, and girls, 2200 calories per day.

20 teens-friendly healthy snacks

Snack	calories	Fat, g	Calcium, mg	Iron, mg	Zinc, mg	Folate, µg
Frozen yogurt, flavors not chocolate, ½ cup	71	0,5	108	0	0,3	8,2
Fruit and juice bar, 3 fl oz	80	0,1	4,6	0,2	0	6,4
Milk, skim, with added vitamins A and D, 1 cup	103	2,4	305	0,1	1	12,2
Pretzels, soft, 1 small	210	2	14,3	2,4	0,6	15
1 apple, slieced, with peanut butter, 2 tbsp	226	16	17	0,7	1	25
English muffin, whole wheat	134	1,4	175	2	1,1	33
Popcorn, air popped, 1 oz	110	1,3	2	1	1	9
Orange	100	0,5	114	1,3	0,2	48
1 large pita bread with 3 tbsp hummus	240	5	69	3	1,3	102
Cheese string	69	5	149	0,1	0,5	3,2
1 baked potato with 2 tbsp salsa sauce	156	0,2	19	0,7	0,5	16
Graham crackers, plain or honey, 1 oz	120	2,9	7	1,1	0,2	13
Trail mix, unsalted, 1 oz	131	8,3	23	1	1	20
Pumpkin and squash seed kernels, without salt, 1 oz	163	14	15	4	2,2	17
Baby carrots, 3 oz with ranch dressing, 1 tbsp	60	2	33	1	0,2	24
Banana	105	0,4	6	0,3	0,2	24
Granola bar, oat, fruits and nut, 1 oz	113	1,8	10	1,5	0,5	46
Rice cakes, 2	71	0,8	2	0,3	0,5	4
Zucchini, battered and fried, 10 sticks	150	12	52	0,5	0,3	22
Ham, egg and cheese sandwich	348	16	212	3	2	76

Nutrition during childhood

While peer pressure and TV commercials for junk food can make getting children to eat well seem impossible, there are steps parents can take to instill healthy eating habits without turning mealtimes into a battle zone.

Infant feeding guidlines

In the weaning stage infants have to learn many manipulative skills, including the ability to chew and swallow solid food and use utensils. They learn to tolerate various textures and flavors of food, eat with their fingers, and then feed themselves with a utensil. Very young children should be encouraged to feed themselves.

Nutrition requirements during breast-feeding

Lactation is nutritionally demanding, especially for the mother who nurses her infant exclusively for a number of months.