Nutritionist: Healthy eating tips for teenager

Teenage years are a time of rapid growth, both physically and mentally, making good nutrition more important than ever. Developing healthy eating habits during this phase not only supports energy needs for school, sports, and hobbies but also lays the foundation for a lifetime of well-being.

However, with busy schedules and the lure of fast food, eating healthy can feel like a challenge. Don’t worry! With the right tips, teenagers can make smart food choices that are delicious, satisfying, and nourishing.

Why?

The teenage years, defined as the period between 10 to 19 years old, are marked by significant growth and development. This phase is often divided into early teenagers (10–14 years) and late teenagers (15–19 years). Unlike adults, teenagers have unique nutritional needs due to rapid changes in body composition, sexual development, and cognitive growth.

To support this transformation, teenagers require a steady supply of energy and nutrients from their daily diet. Foods rich in macronutrients—protein, carbohydrates, and fats—are essential to fuel their growing bodies. The energy requirements for teenagers vary, but having a clear understanding of what they need can help them maintain a healthy lifestyle and meet the demands of their busy schedules.

A general idea of how much energy teenagers should consume every day

recommended energy intake for teenager

Teenage girls are more likely to be deficient in iron and iodine than teen boys. To prevent iron deficiency, teenagers are encouraged to eat iron-rich foods and limit foods that interfere with iron absorption. Iron-rich foods include meat, poultry, seafood, beans, green leafy vegetables, and dried fruits. Foods that interfere with iron absorption are tea, coffee, soybean protein, and calcium-rich foods.

Addressing Nutritional Deficiencies

1. Iron Deficiency
   Teenage girls are more prone to iron deficiency due to menstruation. To prevent this, incorporate iron-rich foods into daily meals:

• Good sources: Meat, poultry, seafood, beans, green leafy vegetables, and dried fruits.
• Tips: Avoid consuming tea, coffee, or calcium-rich foods with iron-rich meals, as they can hinder iron absorption.

2. Vitamin D Deficiency
   Vitamin D deficiency is common among Malaysian teens, as exposure to sunlight is limited due to indoor lifestyles. Foods high in vitamin D include:

• Animal sources: Eggs, meat, mackerel, salmon, sardines, and fish oils.
• Fortified foods: Milk, yogurt, bread spreads, orange juice, and cereals.

3. Calcium Deficiency
   Bone development peaks during the teenage years, so calcium is crucial. Include:

• Dairy products like milk, cheese, and yogurt.
• Leafy greens, tofu, and fortified plant-based milk.

Factor affecting calory needs

• Activity Level:
  • Sedentary (little to no physical activity): Lower range
  • Active (regular exercise/sports): Higher range
• Growth Spurts: During puberty, teens might require more calories to support growth and development.
• Individual Variations: Metabolism and body composition also influence energy needs.

Sources of energy

A balanced diet should include:

• Carbohydrates (50-60%): Whole grains, fruits, vegetables
• Proteins (10-15%): Lean meats, fish, eggs, legumes
• Fats (25-30%): Healthy fats like nuts, seeds, avocado, olive oil

Vitamin D deficiency is also common among teens in Malaysia. Therefore, teenagers are encouraged to consume more vitamin D-rich foods. The best food sources of vitamin D mostly come from animal products such as eggs, meat, fish (mackerel, salmon, sardines), and fish oils. Other food sources include mushrooms or other fortified products such as dairy products, bread, orange juices, and cereals. Some food suppliers in Malaysia also voluntarily fortify vitamin D into milk, yogurt, canned fish, bread spread, and beverages.

tips for healthy eating habits

The bottom line

Teenagers face unique nutritional challenges, from busy schedules to increased energy demands. Nutrient deficiencies are more likely in teens who follow restrictive diets, such as vegan diets, or those with eating disorders or specific medical conditions. To prevent deficiencies, a balanced diet that includes all food groups is essential.
Healthy eating habits established during these formative years can lead to long-term benefits, supporting both physical growth and mental well-being.

Ms Siew Man