Adolescence is a time of change, self-discovery and the development of personal values. For many teenagers, one of these beliefs is their food choices, which come with a set of challenges and solutions. Let's explore their needs and help them manage social influence and dynamics to succeed.
Balancing nutritional needs:
A common concern among teenagers (and their parents) is whether they are adequately meeting their nutritional needs. Although a well-planned diet can provide all the nutrients needed for growth and development, it is important to pay attention to some key nutrients that may need special attention. These include protein, iron, calcium, vitamin B12 and omega-3 fatty acids. Incorporating a variety of plant-based foods such as legumes, whole grains, nuts, seeds, fruits and vegetables can help ensure a balanced intake of essential nutrients.
Iron
This is important for proper oxygenation of our cells and iron deficiency can lead to fatigue, poor immunity and difficulty concentrating. Green leafy vegetables, such as asparagus, kale and spinach, contain a lot of iron, and dried fruit contains a good amount.
Taking vitamin C-rich foods with your iron sources helps absorption - for example, add red peppers or a generous squeeze of lemon juice to your daily greens. For girls, a lack of iron can lead to heavy periods, so it may be necessary to take a good-quality supplement to make up for any iron deficiency.
Vitamins - B12
This is an important nutrient for the blood and nerves. Look for foods fortified or take a supplement. Vitamin B12 and iron can be found together in many quality supplements.
Vitamin D is less abundant in the vegetarian diet so spend plenty of time outdoors for optimal vitamin D - eggs, mushrooms and foods fortified with vitamin D are the best sources. Good sources of protein are nuts and seeds, quinoa, beans and lentils, and tofu.
Zinc
Lack of zinc may be involved in acne and other dietary or hormonal problems.
Again, green vegetables are great choices – chard in particular and winter squash. Pumpkin seeds and organic dark chocolate are some zinc-rich snack ideas!
Omega 3s are found in walnuts, flaxseeds and pumpkin seeds and can be a useful supplement for promoting positive mood, satiety and reducing inflammation.
Navigating social influence and dynamics:
Adolescence is both a time of nutritional vulnerability and an educational opportunity for a healthy adult lifestyle.
As teenagers develop their autonomy, they are also strongly influenced by their friends. Social acceptance and belonging become essential, leading adolescents to imitate the behaviours and preferences of their social circles, including food choices. Whether it's sharing meals at school, dining out or participating in food trends on social media, the influence of friends plays an important role in shaping teenagers' eating habits.
Teenagers are often drawn to processed meats and dairy products, which may lack the nutritional value of whole foods.
Additionally, protein, and micronutrients insufficiency can occur, especially in adolescents who are dieting or consuming poorly planned diets, such as relying heavily on junk food. It is essential to also consider the quality of their food choices.
Focusing on eliminating unhealthy food: chips, milk chocolate, and baked goods can fill your teen with empty calories. Flavored soft drinks can disrupt insulin levels – artificial sweeteners are just as harmful. Slowly drinking 1.5 to 2 liters of water per day will be beneficial for the skin and intestines.
Encouraging adolescents to prioritise whole, nutrient-dense foods and providing them with education about a balanced diet can help mitigate these risks and support their overall health and well-being.
By encouraging open communication, providing advice and facilitating decision-making, we can help teenagers to make choices in line with their values and aspirations.
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