Proper nutrition throughout adolescence is the most critical component to maximizing a young adult’s growth and development, and preventing a multitude of health issues later in life. During this period ranging from 11 to 18 years of age, adolescents experience an average weight gain of 65%, and increase in height 15% (Brasel, 1982). Parents play a vital role in helping their children understand the importance of proper nutrition, and what it means to “eat smart, be smart.”

As any parent knows, adolescence is marked by a rapid change in physical and mental characteristics. In the classroom I have seen these changes first hand. Clothes that fit last month suddenly become hand-me-downs, high- pitched male voices become squeaks and coughs, and attitudes emerge that challenge authority.  All these changes affect the body’s nutritional needs, resulting in additional requirements for calories, protein, calcium, and iron that are rarely achieved. Recommended nutritional requirements from the FDA are outlined below.

Calories

Achieving less than the recommended daily caloric intake prevents proper growth development, both physically and mentally. This can result in a broad range of long-term ailments, and significantly reduces the ability to concentrate. Sickness and a failure to stay focused for an extended period of time prevents our kids from being successful in the classroom.

Most adolescent issues with caloric intake come from consuming beyond the recommended levels. This is becoming a concern on national level.  In the last 15yrs our kid’s obesity rates have increase 15%. As our children become less active and make unhealthy food choices their success in the classroom is negatively affected. According to Manhattan Institute of policy Research, in 1994 79.4 percent of the young adults ages 18 through 24, were graduates holding regular high school diplomas (Greene, Jay P. “High School Graduation Rates in the United States.” Manhattan Institute for Policy Research). Their was a 10% decline in graduation rates between 2005 and 2006, only about 69 percent of all students in the United States graduate from high school with a regular diploma in four years. (Alliance for Excellent Education. “Understanding High School Graduation Rates in the United States”). There seems to be a trend in low graduation rates and high obesity levels. So as you see nutrition doesn’t just play a key role in helping our kids develop well physical but it is also essential for their development mentally. Their future success depends on it.  Below are a few guidelines to help promote positive physical and mental development.

Protein

Proper protein consumption is critical to muscle development, disease prevention, and proper hormone balance. Adolescence is the time when kids start to develop into adults. Their bodies start to produce enormous amounts of hormones. Without the aid of protein developing cells in a young adults body will not properly react to this enormous surge of hormones. Protein is also one of the critical components in antibody production, which help us resist infection. Proteins are found in every cell and tissue composing the bulk of our bodies’ structure, promoting growth and repairing bone, muscles, tissues, blood, and organs.

Calcium

In the United States, 85% of teenage girls and 65% of boys are not eating enough calcium.  Many of the troubles that adolescents face could be resolved if parents made it a priority to make sure their student get adequate amounts of calcium daily.  In one of my previous {newsletters} I outlined 5 of the most important reasons to get enough calcium your diet.

Iron

One of the most noticeable changes an adolescent goes through is the addition of height and muscle mass. For this reason iron is one of the nutritional supplements that’s needs to be addressed but is mainly over looked. ). Iron is one of the key nutrients that are necessary for the formation of muscles and blood. Iron is the nutrient that allows oxygen to be carried to our muscles, making it a vital nutrient during strenuous physical activity. Deficiencies in iron can also cause verbal learning, memory and physical performance to be impaired t adolescent girls (Bruner et al. 1996, Nelson 1996). If a person does not eat sufficient iron-rich foods, they may suffer from a condition known as anemia. Symptoms can include but not limited to extreme tiredness, pale complexion, breathlessness and heart palpitations. Adolescent girls are particularly ‘at risk’ of developing iron deficiency as they begin to menstruate. Good food sources of iron include red meat and meat products (which are your best sources), cereal products, dark green, leafy vegetables and beans.

The Adolescent Lifestyle

Unfortunately, common lifestyle changes that occur during adolescence tend to negatively affect eating habits and proper food choices. This is the time when many become involved with school sports, homework increases, and older siblings are tasked with watching after younger siblings.  All of these activities and new responsibilities make it easy to snack more, eat fast food, or miss a meal altogether. Breakfast is the most commonly skipped meal, but this meal is the most important for getting enough energy to be effective throughout the day, and lays the foundation for being a well-focused student. If left unchecked, inconsistent eating of unhealthy foods can lead to weight gain, diabetes, heart disease, improper hormone balance, increased infection and illness, impaired growth, elevated stress levels, and most importantly class room behavior problems.

Recommended Diet

Now that we have covered the importance of achieving the recommended level of essential nutrients in a fast-paced life of an adolescent, the questions most parents ask me is “How do I help my child eat consistently and healthy with all these distractions?”

A couple easy ways to make sure your student meets their nutritional requirements is:

1. Pre cook your meals for the week so they can easily be placed into the microwave to be reheated.
2. If you must get food on the run make sure it is a high-quality choices

In the last five years restaurants have become increasingly aware of the nutrition problems facing our youth of today. Many have made changes to their menus to promote healthy eating habits.

Conclusion

Unfortunately, common lifestyle changes that occur during adolescence tend to negatively affect eating habits and proper food choices. This is the time when many become involved with school sports, homework increases, and older siblings are tasked with watching after younger siblings.  All of these activities and new responsibilities make it easy to snack more, eat fast food, or miss a meal altogether. Breakfast is the most commonly skipped meal, but this meal is the most important for getting enough energy to be effective throughout the day, and lays the foundation for being a well-focused student. If left unchecked, inconsistent eating of unhealthy foods can lead to weight gain, diabetes, heart disease, improper hormone balance, increased infection and illness, impaired growth, elevated stress levels, and most importantly class room behavior problems.

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