Teenagers Nutritional Needs
Adolescence is a key period of development where the body undergoes rapid growth, hormone changes, and emotional shifts, making nutrition and regular movement more important than ever. During this time, teenage bodies require more energy, protein and essential nutrients such as calcium, iron, and various vitamins to support bone development, muscle growth and overall physical and mental wellbeing. Establishing healthy eating habits and staying active during adolescence not only fuels day-to-day development but also lays the foundation for long-term health.
Fruits and vegetables
- Fruits and vegetables are packed with vitamins, minerals and fibre needed to support growing bodies and changing hormones. Regularly eating a variety of colorful produce can help to boost immunity, support skin health, aid digestion, support brain function and regulate mood.
- We recommend at least 2 servings of fruit and 5 servings of vegetables each day to meet daily nutritional needs.
Calcium-rich foods
- Dairy products like milk, cheese, and yoghurt are important for teenagers because they provide calcium and vitamin D, which are essential for building strong bones and teeth during growth spurts, and for keeping muscles, the heart, and nerves functioning properly. This also reduces the risk of injury.
- We recommend consuming 3 ½ servings of calcium-rich foods each day to support healthy bone development. Or 1 serve of dairy with each meal, and a dairy snack such as greek yoghurt, a smoothie with milk/yoghurt or cheese on rice crackers.
High-quality protein
- As teens build muscle, grow taller and go through hormonal changes, protein helps to repair and build tissues, support the immune system, and produce important enzymes and hormones. It also helps to keep teens feeling full and energised throughout the day.
- We recommend consuming 2 ½ servings of protein-rich foods each day to support growth, muscle development, tissue repair, hormone production, and overall bodily functions. This means incorporating protein with at least 2 meals a day, such as lean meats, eggs, dairy, legumes, tofu, nuts, and seeds.
Wholegrains
- Wholegrains are carbohydrates that provide the body with energy for daily requirements. This also provides essential energy to the brain and muscles.
- Teens are recommended to consume 7 servings of whole grains each day for sustained energy, healthy digestion (fiber), stable blood sugar, and essential nutrients for growth. This means at least 2 servings of wholegrain carbohydrates with each meal, such as legumes, cereals, oats, barley or quinoa.
Teenage Grocery List:
- Seasonal fruits – bananas, kiwi fruits, berries, pineapple, mangoes, apples, oranges
- Vegetables – leafy greens, carrots, zucchini, celery, cucumber, potatoes, pumpkin, avocados
- Milk
- Greek yoghurt
- Parmesan/cheddar cheese
- Ricotta/cottage cheese
- High quality chicken
- High quality steak/mince
- High quality fish or canned tuna
- Eggs
- Tinned lentils, butter beans and chickpeas
- Tofu
- Unsalted, natural nut mix – almonds, walnuts, cashews
- Chia seeds, pumpkin seeds, flaxseeds
- Oats
- Quinoa, rice
- Wholegrain bread
- Peanut butter, honey, vegemite
Snack ideas:
- Peanut butter and honey on wholegrain toast
- Vegemite and avocado on wholegrain toast and a boiled egg
- Carrot stickers, cucumber sticks, cubed cheese
- Peanut butter and celery sticks
- Cottage cheese on rice crackers
