Common Adolescent Nutrition Issues

Iron Low iron levels are associated with poor academic performance Fatigue Headaches Decreased attention span Pallor Poor muscle development Red meat Egg yolks Dark, leafy greens (spinach, collards) Dried fruit (prunes, raisins) Iron-enriched cereals and grains (check the labels) Mollusks (oysters, clams, scallops) Turkey or chicken giblets Beans, lentils, chick peas and soybeans Liver Artichokes

Calcium Low calcium intake has been associated with Osteoporosis in later life Calcium also plays a role in Muscle development Tooth strength Dairy Sardines Dark greens (kale, turnip, arugula, …) Soy milk Oatmeal Sesame, sunflower seeds Soy or white beans Almonds Brocolli Salmon

Fat Reducing fat intake decreases the likelihood of Obesity Heart disease Cancer

Sugar Lowering sugar intake decreases the likelihood of Dental cavities Obesity And reducing sugar also leaves room for nutrient dense foods

Fruits and Vegetables Adolescents should consume no fewer than 5 serving per day Low intake associated with Obesity Cancer Heart disease These foods are high in vitamins A, C, and other antioxidants