Teaching teenagers to eat

By Wynnie Chan

Dr Wynnie Chan explains why a good, balanced diet is absolutely vital for teenagers and their future health - whatever they prefer to think

A healthy diet during childhood and adolescence is an important factor in helping to prevent the development of a number of diseases in adulthood such as obesity, iron deficiency anaemia, coronary heart disease, hypertension, dental caries, osteoporosis and cancer.

During adolescence (from 10 to 18) puberty requires an increase in the amount of energy and nutrients from the diet. In boys, the rate at which their height increases is greater than in girls; it is also accompanied by an increase in the growth of muscles. Bone density also increases quickly for both boys and girls during the period of adolescence.

Energy and nutrient requirements
The amount of energy and nutrient requirements vary for boys and girls as well as varying according to age (bearing in mind that a very active teenager with have slightly higher requirements). The table below is based on government guidelines of daily requirements.

Boys Girls Age 11-14 15-18 11-14 15-18 Energy (kcal) 2,200 2,755 1,845 2,110 Fat (g) 86 107 72 82 Saturates (g) 27 34 23 26 Carbohydrates (g) 293 367 246 281 Protein (g) 42 55 41 45 Iron (mg) 11.3 11.3 14.8 14.8 Calcium (mg) 1,000 1,000 800 800 Zinc(mg) 9.0 9.5 9.0 7.0 Magnesium (mg) 280 300 280 300 Phosphorous (mg) 775 775 625 625 Sodium (mg) 1,600 1,600 1,600 1,600 Vitamin A (µg) 600 700 600 600 Thiamin (mg) 0.9 1.1 0.7 0.8 Riboflavin (mg) 1.2 1.3 1.1 1.1 Niacin (mg) 15 18 12 14 Vitamin B6 (mg) 1.2 1.5 1.0 1.2 Vitamin B12 (µg) 1.2 1.5 1.2 1.5 Folate (µg) 200 200 200 200 Vitamin C (mg) 35 40 35 40 * Figures are from Department of Health (1991)

Although there aren't any specific figures for fibre, the Department of Health recommends that children have proportionally lower fibre intakes than adults. Adult daily recommendation is 18g fibre. There are also no figures for vitamin D, as it's assumed that most people can obtain an adequate amount via the action of sunlight on the skin.