NUTRITION FOR ADOLESCENT GIRLS

NUTRITION DURING ADOLECENT GIRLS IMPORTANCE OF FOOD DURING ADOLECENCE: Adolescents need energy not only for routine daily activities but also for growth Failure to consume a well-balanced and adequate diet at this time can potentially retard physical growth, intellectual capacity and delay sexual maturation Eating well and eating the right foods have long term benefits like better performance in class and sports, better appearance and a complexion that many might envy

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WHAT AND HOW MUCH TO EAT Energy: Energy requirement is high during adolescence and varies according to the level of physical activity of the adolescent. Protein: Protein should provide 10-15% of total caloric needs. Foods containing a high amount of proteins products, eggs, milk, pulses, soybean and nuts

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Cont.. Fats: Fats provide more calories per unit weight (I kcal/g)compared with protein and carbohydrates 4 kcal/g. Carbohydrates Carbohydrates are a major source of energy. Complex carbohydrates also are the primary source of dietary fibre .

Cont.. Vitamins Pubertal growth needs more vitamins. Hence adolescents have a Recommended Dietary Allowance (RDA) for vitamins higher than infants and children and almost equal to or even greater than adults.

Cont.. Minerals: Calcium and iron intake is very important in addition to zinc, magnesium, iodine and selenium. Calcium is essential for rapid growth of bones and completion of dentition. At peak of growth velocity a boy adds 290-400 mg of calcium per day to his skeleton and adolescent girls add 210-240 mg. If calcium is less deposited during adolescence the bone remains weak and there is a risk of developing osteoporosis late especially after menopause in women. Best source of calcium is milk, and adolescents should consume at least three glasses of milk daily. .

Cont.. Iron-deficiency anemia is the most common nutritional disorder in adolescents, particularly adolescent girls. To ensure adequate intake of iron, diet should contain plenty of green leafy vegetables, meat, eggs and milk. Weekly supplements of iron have been shown to be effective in prevention of iron deficiency anemia

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