Adolescents and ways of eating

In adolescence, important changes occur, both at the physical, hormonal and sexual (puberty), as well as psychosocial levels. The most remarkable thing is that body growth is accelerated, so that 50% of the final weight, 25% of the height, and 50% of the skeletal mass are acquired. In addition, maturation in each sex causes a different body composition to be acquired, so the energy and nutrient requirements, although equally high, will also be.

All this gives an idea of ​​how important nutrition is during adolescence, since proper growth and development depend on it. It is time to establish healthy nutritional habits that you can maintain into adulthood.

And we must not forget that the search for autonomy, which is specified in living outside the home with a group of friends, can favor the acquisition of unhealthy habits, such as the consumption of sugary drinks, fast food or precooked dishes, to name a few. the most frequent nutritional errors. It is also the period in which contact with unhealthy habits such as the consumption of tobacco, alcohol and other substances can begin. Therefore, it can be said that it is a period of high nutritional risk.

Nutritional needs

During adolescence, in boys, lean mass increases in a greater proportion than in girls, in which, on the contrary, fat deposits increase. And it must be taken into account that these differences in body composition will influence nutritional needs. And also that these are related to the rate of growth and not to age.

Proteins They must contribute between 10 and 15% of the calories in the diet and must be predominantly of high biological value (animal origin).
Fats Total fat will represent 30% of total calories, saturated fatty acids no more than 10%, and cholesterol intake should not exceed 300 mg / day.
Carbohydrates They should provide 55-60% of the caloric intake and it is advisable that it be in the form of complex carbohydrates (cereals, fruits and vegetables), as they are high in fiber.
Vitamins and minerals. The needs of both at this stage are greater than in childhood. The most needed vitamins are thiamine, riboflavin, niacin, B6, folic acid, A, C and E. In terms of minerals, priorities should focus on iron, zinc and calcium, phosphorus and magnesium.
Healthy habits and recommendations

Nutrition education for adolescents should start at home, even from childhood, as this will help them to maintain them when they go out with friends or eat out. Sometimes they cut out meals, which they compensate with untimely snacking, or they turn to fast food, of little nutritional value. If a healthy and balanced diet is maintained at home, paying special attention to the consumption of fruits and vegetables, since they are children it will be difficult for them to fall into other habits.

In this regard, there are clear recommendations: do not use precooked foods, avoid drinks, industrial pastries and sugary soft drinks, make them eat breakfast correctly, distribute the foods of the nutritional pyramid among the five meals that are recommended to be eaten per day. And, when dining out as a family, avoid fast food restaurants.

Another important recommendation is to encourage the practice of physical exercise and avoid the sedentary lifestyle that involves spending hours in front of the computer or television screen, which encourages snacking between meals based on snacks, sweets or other foods of little nutritional value or even harmful.

.