At some stage all teenagers go through their adolescent growth spurt. It tends to be later for boys than girls but for most adolescents it will occur sometime between 11 and 17 years.

During the growth spurt bone length and height increase rapidly and some boys may grow by up to 5cm in a year. Plenty of calories and a good range of nutrients are needed for this growth spurt. In the following few years, although height may no longer increase, the bones are still increasing in density and strength and muscle size is increasing. A good range of nutrients is still needed for this development.

To optimise nutrition during the adolescent years the same principles of combining foods from the five food groups is important.

Fast food chosen carefully can be part of a healthy diet. However many teenagers reject advice from their parents on many issues including food. This is a part of growing up and developing into an adult with their own views and attitudes. As long as parents are showing teenagers, through their own actions, what a healthy eating pattern is, then teenagers will have the knowledge to re-establish a healthy eating pattern once they are over their rebellious phase.

However some teenagers do develop nutritional problems.

Teenage girls may become anaemic. Once they begin menstruating they need a good supply of high iron foods. This is especially important for teenagers who are ‘dieting’ to control their weight, and for those who are vegetarian.

Teenagers all need a good supply of high calcium foods as their bones are increasing in density long after they have stopped increasing in length. Teenagers who do not have 3-4 servings of milk, cheese and yogurt each day may make themselves more likely to suffer bone fractures while playing sport. They will also be increasing their chances of osteoporosis when they are older. 1 in 3 women and 1 in 12 men suffer from osteoporosis or brittle bones in later life.

Teenage girls who become pregnant are especially nutritionally vulnerable. They should begin taking a vitamin supplement containing Vitamin D and folic acid as soon as they realise they are pregnant. If they do not eat well then a full vitamin and mineral supplement may be advisable.

Budding sportsmen and women

More nutritional advice.

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