Adolescence is defined as the period of life between 11 and 21 years of age it is a time of profound biological, emotional, social, and cognitive changes during which a child develops into an adult.
Average age of puberty in female are 10.5-14 years and in males are 12-16 years.
At this stage emotional, social and cognitive developments occur, that why nutritional management for adolescence
Why Nutritional requirements:
Nutritional management is important because it helps in;
· Increases in lean body mass, skeletal mass, and body fat that occur during puberty.
· For rapid growth and developments, it dramatically increase their need of energy, minerals and vitamins.
· For muscles gain.
· Changes in body composition during puberty.
· Promote well-being, decrease risk of disease in later life.
· Increase concentration and boost performance.
Dietary recommendations:
Carbohydrates
· It is essential source to provide energy to body.
· Help in controlling blood glucose level, insulin metabolism.
Sources: vegetable, legumes, fruits, whole grains
Requirement: 130 g/d or 45-55 % of total calories
Protein
· It is important for the maintenance of lean mass, to grow and repair cells.
· Protein comes from plant and animal sources such as:
Meat and fish, eggs, dairy products, seeds and nuts, legumes like beans and lentils.
· Protein deficiency cause reduced linear growth, delay sexual maturation
Requirement: 0.8 g/kg body weight/d
Fats
· It is important for normal growth and developments.
Requirement: 25-35% of total calories
10% saturated fat, 1% trans-fat per day
Dietary fiber
· It is important for bowl functions, play important role in preventing different diseases.
· Its moderate intake reduced the serum cholesterol level and blood sugar level, decrease the risk of obesity.
Requirements: female 26g per day
Males 31-38 g per day
Calcium
· Calcium is important for the bones and teeth.
· Its help in muscles movements and it release hormones that support body functions.
· During puberty calcium deposit in bone per day is grater then other time of life.
Sources: milk, dairy products, green leafy vegetables, pulses
Requirements: 1000 mg/d for boys and girls
Iron
· Iron requirements is more for girls as compare to boys to replace menstrual losses.
· Deficiency of iron severely increase the risk of anemia.
· The adolescents who follow vegetarian diet at the high risk of iron deficiency.
· Vitamin C increase the absorption of iron, SO it’s important to must balance the intake of vitamin C and iron.
Sources: Red lean meat, Dried fruit, Nuts and seeds, Soy bean
Requirements: Boys 11.3 g per day
Girls 14.8 g per day
Hydration
· Even slight dehydration (1-2%) can lead to debilitating headaches, irritability and loss of concentration. This level is not enough to cause feelings of thirst.
· The recommendation is to drink 6 to 8 glasses/day (1.2 liters) to prevent dehydration.
· People need to drink more when the weather is hot or when they have been active, to balance hydration.
Physical activity
· Physical activity leads to many health benefits. It increase the muscle mass strength, aerobic endurance, and decrease the level of stress and anxiety.
· At least 60 mins of moderate-intensity physical activity each day is recommended. Or 3 times physical activity per week.
· During adolescence, physical activity can be particularly beneficial in terms of social interaction and wellbeing, self-esteem and confidence, as well as helping to maintain energy balance.
Essential Nutritional guideline for adolescents:
Nutrition management guidelines are;
· Eat 3 meals a day with 3 times healthy snacks
· Increase fiber intake in your diet
· Drink water, avoids sugary drinks, soft drinks, limits fruit juices
· Avoid saturated and trans fat, add unsaturated fatty acid in diet
· Prioritize fruits and vegetable to power your body with vital nutrients
· Opt lean meat instead of full fat meat
Serving size
| Food groups | Serving size |
| Milk and milk products | 2-3 |
| Cereal | 4-5 |
| Vegetables | 2-3 |
| Fruits | 2-3 |
| Meat, pulses, eggs | 2-3 |
My plate
My plate is a great idea to manage nutrition. My Plate icon is divided into 5 food group categories, emphasizing the nutritional intake of the following:
· Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat, brown rice, and oatmeal.
· Vegetables. Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
· Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed.
· Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.
· Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine—choose more fish, nuts, seeds, peas, and beans.
Conclusion:
Nutritional management for adolescence in vital for the optimal growth, enhance adolescent growth and development, contribute to better academic performance. A balanced diet rich in fats, carbohydrate, protein, vitamins and minerals to full fill the essential needs of body. Physical activity along with hydration status, further enhance well-being. By following the “MY PLATE” idea adolescence improve their performance, concentration and long term health benefits.
