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 Food Guide Pyramid
Serving Size for Teens
1 Offer iron-fortified cereals (iron from cereal is well absorbed and provides 35 percent to 45 percent of the daily iron requirement).
2 Offer rich sources of vitamin A, such as carrots, 2 to 3 times per week.
3 Offer a rich source of vitamin C, such as 3/4 cup orange juice, every day. Limit juice to 8-12 ounces per day.
Health Alert: Medications and Mealtime
Check the patient information sheet enclosed with medications for directions about the timing of the medication in relation to foods and/or drinks and any food or drinks to avoid when taking the medication.
Vitamins and Minerals
Do any of the medications commonly prescribed for teenagers interact with vitamins?
Several medications commonly prescribed for teens, like oral contraceptives, certain antibiotics, and the acne medicine Accutane change the requirement for specific vitamins or minerals. Ask your child’s doctor for specific directions.
Does my teenager need a calcium supplement?
Some teens may need calcium supplements. Four servings of milk and dairy products provide adequate calcium to meet daily recommendations. Teens who avoid dairy products need to increase their intake of other foods high in calcium, such as calcium-fortified orange juice. For teens with inadequate dietary calcium intake, many doctors suggest taking a nonprescription calcium-containing antacid tablet or a soft chewable calcium supplement daily.
Healthy Habits: Food Supplements are Second Choice
Spend your money on good foods not on food supplements. Problems with absorption, inferior quality, and missing nutrients make supplements second choice.
Calorie and Nutrient Requirements for Teens
Recommended Dietary Allowances
Nutrition in the Fast Lane
The eating habits of today’s teens are creating a generation at risk – nutrition risk – say experts at Riley Hospital for Children, Indiana’s only comprehensive children’s hospital. Soft drinks have replaced milk as the mealtime drink of teenagers. When teens substitute a 12-ounce can of cola for a 12- ounce glass of milk, they lose the benefit of 450 milligrams of calcium, which is one third of their daily requirement of calcium.
Calcium Needs for Teens
Teenagers between the ages of 11 and 18 need 1,300 milligrams of calcium a day. Young adults between the ages of 19 and 24 need 1,000 milligrams of calcium per day. Adequate calcium intake in teen years is essential to build strong bones for life. Calcium can be lost from bone throughout life, but it can only be added during adolescence and through the 20s. Inadequate calcium intake during the teen years means an increased risk of osteoporosis and hip fractures in older adults.
Strong Bones by the Glass
Note these calcium-filled drinks:
| Drink (8 fluid ounces) | Calories | Calcium (mg) |
| 2% Milk | 121 | 300 |
| Skim Milk | 86 | 300 |
| Low-fat Chocolate Milk | 190 | 300 |
| Calcium-fortified Orange Juice | 110 | 350 |
| Chocolate Shake | 300 | 250 |
Empty Calories that Leave Holes
Now compare these drinks low in calcium:
| Drink (8 fluid ounces) | Calories | Calcium (mg) |
| Coke | 97 | 9 |
| Diet Coke | 0 | 12 |
| Sweetened Iced Tea | 80 | 8 |
| Lemonade | 110 | 8 |
Useful Info: A Generation at Risk
Soft drinks have replaced milk as the mealtime drink of teenagers.
When teens drink a 12-ounce can of cola instead of a 12-ounce glass of milk, they lose 450 milligrams of
calcium, which is 1/3 of their daily requirement of calcium.
Only 1 in 5 teen girls gets the recommended daily amount of calcium. The recommended daily amount of calcium is critical to build strong bones.
Calcium can be lost from bone throughout life, but it can only be added during adolescence and through the 20s.
Inadequate calcium intake in teen years means an increased risk of osteoporosis and hip fractures in older adults.
Health Alert: Calories to Grow On
Teens who restrict the number of calories they eat may be stunting their growth. When calories are limited, growth takes a back seat. Calories go first to provide the energy for basic life processes. Next, they provide fuel for physical activity. If there are calories left over, they are used for growth. When there are no extra calories, the teen’s growth suffers. Inadequate calorie intake can also affect emotions and the body’s ability to fight infection.
Useful Info: The Iron Age
Teens require iron – almost half again as much as needed during the preteen years. Boys require the extra iron to keep up with the demands of new muscles and more blood for a bigger body. Girls require the extra iron for growth and to replace the iron lost in menstrual blood. Iron requirements are further increased for males and females who are active in athletics.
Strong Bones by the Glass
Empty Calories that Leave Holes
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