Adolescent nutrition: healthy eating for healthy adolescent development

As parents of teenagers, you probably know that nutrition is important at these ages, but on the other hand, it is increasingly difficult to ensure that teenagers eat well and in a balanced way.

Some of them are busy with school, spending time with friends and are hardly at home. Many teenagers also put various restrictions on their diet, such as switching to a vegetarian or vegan diet, or they are limited in the foods they are prepared to eat. And if all this is not enough, puberty is a complex period, with hormonal changes and social and mental challenges. During this period, quite a few boys and girls face negative body image issues, and may even develop eating disorders.
Against the background of these complex issues, and of course the tension that often exists at home with teenagers, it is not surprising that many parents are troubled by the nutrition and eating habits of their teenage children.

We've gathered information that you, as parents of teenagers, need to know about your children's nutrition in order to encourage healthy eating in adolescence, including tips that will help them develop healthier eating habits despite the challenges. 

The benefits of healthy eating habits during adolescence

Adolescence is characterized by rapid physical changes. In order to satisfy the changing needs of the body, it is important to eat properly. Good nutrition will support the physiological changes that the body undergoes and help acquire healthy habits that will accompany them for many years to come.
Balanced and healthy eating is also important for cencentration during long days at school. Although nutrition cannot 'cure' ADHD in teenagers who are dealing with it, it certainly helps in preventing fatigue and improving concentration - with and without ADHD.

What are the nutritional requirements during puberty?

Recently, there has been a rise in awareness regarding the importance of a balanced diet for a healthier life. In adolescence, the issue is especially important - unbalanced eating in teenagers can lead to a lack of nutrients necessary for normal development, impair concentration, and increase the risk of future diseases such as diabetes, hypertension, and more.
In addition, a good and balanced diet is also important in terms of sexual development and fertility. For girls, for example, getting your first period and continuing to get your period normally is also related to diet. Girls suffering from nutritional deficiencies may also experience a disruption in the menstrual cycle.
The nutritional requirements for teenagers include ensuring a good balance between carbohydrates (complex, derived from whole grains and legumes), protein and fat, in combination with foods that include dietary fiber, vitamins and minerals, vegetables, fruits, whole grains and legumes.

In addition, parents often feel that their teenagers are never full, and "'don't stop eating' - for these teenagers it is especially important to be careful about healthy foods that can provide a feeling of satiety for a long time.

Meeting the nutritional requirements of teenagers

Adolescent nutritional needs include many different components, and sometimes parents may feel 'lost' trying to fit them all into their busy day-to-day lives.

Therefore, one of the most important words is 'diversity' - in order to successfully meet the nutritional requirements that the body needs, it is important to vary the meals throughout the day and week. The teenage diet often tends to be relatively limited, and thus it is more difficult to satisfy all nutritional needs.

• Vary the sources of protein - Current recommendations suggest eating meat and chicken several times a week, and not necessarily every day. Instead, include more diverse protein sources in your home diet, such as eggs, chickpeas, lentils, beans and tofu. Non-sweetened dairy products, such as low-fat cheeses and natural yogurt, are also a source of protein and are recommended for consumption.
• In addition, don't forget the dietary fiber - as we mentioned, many teenagers suffer from a lack of dietary fiber. More and more new studies show the importance of fiber in the diet, which affects the functioning of the digestive system, the balance of sugar in the body, maintaining a feeling of satiety, and more. Sources of dietary fiber include whole grains - quinoa, whole wheat pasta, brown rice, etc., legumes, and of course - vegetables and fruits. It is recommended that each meal include a variety of vegetables, each of which is rich in vitamins and other minerals.

What are the common nutritional deficiencies in teenagers?

Studies conducted on the subject show that many teenagers fail to reach the nutritional composition they need. Many teenagers eat high quantities of industrial food with high levels of sugars and unhealthy fats and suffer from various deficiencies, mainly of dietary fiber, folic acid, calcium, and zinc.

• Iron deficiency anemia in teenagers is a relatively common phenomenon, especially in teenage girls who are menstruating. Therefore, it is important to make sure they get enough iron in their diet. If the blood tests show that there is an iron deficiency, iron supplements may also be needed.
• Many teenagers to lack vitamins, especially vitamin A and D.
• A common myth is that teenagers tend to suffer from protein deficiency. Although protein is important for nutrition, most of the population in Israel does not suffer from a protein deficiency. This does not mean that they (or you) can be lax about eating sources of protein (absolutely not!), just remember that there are other nutritional components that should receive a little more attention - dietary fiber, calcium, vitamins, and all those we listed above.

Nutrients areimportant for adolescent growth and development

1. Whole grains such as whole wheat bread, brown rice and bulgur contain important nutrients. They are a source of complex carbohydrates that allow energy and satiety over time, dietary fiber, vitamins and minerals
2. Protein is one of the macronutrients on which our diet is based, and is important for the normal functioning of the body. Protein can be found in legumes and tofu, fish, eggs, chicken and meat.
3. Healthy fats such as olive oil, avocado, nuts and almonds are also part of the important macronutrients for the body. Please note that these are 'good' fats - because in contrast, fats whose source is processed, industrial and fried food are not recommended.
4. Calcium - Adolesence is the time when you can still influence the building of the bone. Calcium can be found in green vegetables, legumes, tahini (preferably whole sesame) and dairy products. By the way, calcium is better absorbed by the body when it is consumed with vitamin C, which can be found in peppers, citrus fruits, and more
   Water. 
5. It is very important to consume sufficient amounts of water throughout the day. Many teenagers tend to consume large amounts of sugary drinks that are harmful. Make sure to drink plenty of water and avoid consuming other drinks as much as possible. 

What are nutritional traps and how can they be avoided?

There are many nutritional eating habits that don't seem like a big disaster at first glance. But sometimes these habits are real 'traps', which get in the way of maintaining a balanced and healthy diet. We've compiled some of the common pitfalls here to help you make better nutritional choices:

• Replacing a full meal with industrial products: there are many industrial products that are marketed as nutritional sources (rich in protein, calcium, vitamins, etc.) that are easy and fast. However, many of them contain large amounts of sugar, and do not constitute a complete and complete nutritional source.
• Lack of adherence to eating at regular times: many teenagers can spend long hours without eating. What happens is that afterwards they reach a state where they are very hungry, 'eat the whole fridge', and are still not full. It is better to try to adhere as much as possible to regularmeal  times and thus avoid this habit
• Attempts to lose weight quickly: in the age of apps and social networks, today's teenagers are used to everything happening quickly. Therefore, many times when teenagers are overweight (and many who aren't) will try to look for quick solutions. Be alert to this and help them choose healthier ways to lose weight, if necessary.
• Eating a lot of carbohydrates: you know how teenagers are always hungry? Often the solution will be another bowl of pasta and a few more sandwiches. But the truth is that it's a kind of circle - when we're very hungry, it's easy to choose simple carbohydrates. However, these carbohydrates cause a sharp increase in the sugar in the body, which then drops. Which leads to the fact that the satiety is not preserved for a long time, and again they are hungry and looking for a quick solution.

What should we do?

It is important to find foods that are digested more slowly and will allow you to break this cycle - more whole grains (whole wheat bread, bulgur, buckwheat, whole wheat pasta, brown rice...), more nuts and more protein sources such as legumes, tofu, eggs, fish, chicken and meat

How can parents help their teenagers develop better eating habits?

Bring home food options that will allow better nutritional choices, and are readily available to be eaten. Incorporate new and healthy foods into the family meals, and explain the importance of a healthy diet for the sake of health - and not for the purpose of being thinner or prettier. As in other areas, here too it is advisable to set boundaries and lead a healthy lifestyle at home that will serve as an example and encourage them to eat right and live right.
In addition, encourage regular physical activity. Try to give your teenagers the independence to choose the sports that suit them - this will increase the chance that they stick with it. Physical activity is very important for health, but no less important than that - it is also important for self-confidence, which may be relatively vulnerable in adolescence.

Take care of your teenagers

It is important to note that while good eating habits are essential for adolescent health, and for health in general, you musn't forget the complex emotional aspects of adolescence. Avoid talking about their appearance or their weight, for fear of undermining their confidence.
In addition, it is important to pay attention to signs that may indicate eating disorders. If your teenagers deal with the issue in a way that seems unusual to you, or out of control, or in contrast - completely avoiding excess body weight and a sensible diet, you should seek professional help from a doctor or pediatrician.

8 simple principles for a healthy diet in teenagers

1. Encourage reading labels - explain the meaning of a balanced diet and show them how to locate suitable foods. Every food product has a label with the nutritional information - show the teenagers the label and the list of ingredients (in order from the most abundant ingredient to the smallest).
2. Breakfast - teenagers get up late, are lazy and in a rush - but it is important to make sure to eat breakfast so as not to reach a state of excessive hunger and lack of energy throughout the day. 
3. Be sure to have a full and varied refrigerator - with healthy and accessible foods, and a pantry with little snacks and sweets. Give up sugary drinks at home (not even 'diet' drinks, concentrates or fruit juices).
4. Teach them to cook - teach your teenagers simple and basic recipes. A teenager who knows how to prepare food is more likely to choose the healthy option.
5. Observe correct eating habits - eat at the dining table and not in front of the TV/computer/while standing in front of the refrigerator. Eating at the table, without distractions, allows for greater attention to the feeling of hunger and satiety.
6. Be a role model - eat healthy, enjoy food, engage in physical fitness, and show respect for your body and your teenager will only benefit.
7. Family meals: studies show taht when eating as a family, teenagers eat in an orderly manner, at reasonable hours, and in a balanced way with all the nutrients. 
8. Do not forbid foods - prohibitions can make foods even more desirable or "horrible", which can be a trigger for eating disorders

It is not always easy to make dietary changes at home, and certainly not when it comes to teenagers. However, a good and balanced diet is the basis for a better and healthier life. We hope that we were able to give you some order on this important topic. If you need more information on the subject, Leumit's team of nutritionists will be happy to accompany you and your teenagers all the way to healthier eating habits