Adolescence Adolescence is generally defined as ages 10 to 18. During this time, an adolescent's body is maturing rapidly and a healthy diet that meets the demands of being a teenager is vital. More calories are needed by the adolescent than the adult because of the rapid growth that occurs during the teenage years. During this time a peak in an adolescent's hormones and sexual maturity occurs. Fluctuating and rapidly increasing hormones can cause very erratic food choices by the teenager. Behavior that Dr. Adams has noticed while working with this age group includes a lot of meal skipping, snaking on calorie-dense foods, fast food eating, and consuming low quality meals. The following table shows the RDA for adolescents.     Age  Calories Protein Vitamin A  Vitamin D  Vitamin E Vitamin K     kcal G IU *ug RE IU *ug IU *mg TE *ug Males 15-18 3,000 54/59 5,000 1,000 400 5 15 10 -/65 Females 15-18 2,100 48/44 4,000 800 400 5 12 8 -/55 *First figure refers to the old RDA listing while the second figure refers to the newer DRI listing     Age  Vitamin C Folacin/ Folate Niacin Riboflavin Thiamine Vitamin B6 Vitamin B12     mg mcg Mg mg mg mg mcg Males 15-18 45/60 400/200 20 1.8 1.5 2.0 3.0/2.0 Females 15-18 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.5 3.0/2.0 *First figure refers to the old RDA listing while the second figure refers to the newer DRI listing       Age  Calcium Phosphorous Iodine Iron Magnesium Zinc Selenium Fluoride     mg mg ug mg mg mg *ug *mg Males 15-18 1200/1300 1200/1250 150 18/12 400/410 15 -/50 -/3.8 Females 15-18 1200/1300 1200/1250 115/150 18/15 300/360 15/12 -/50 -/3.1 *First figure refers to the old RDA listing while the second figure refers to the newer DRI listing   Girls typically mature earlier than boys; their growth spurt is characterized by a small increase in muscle mass and a big increase in fatty tissue. The growth spurt in boys is characterized by a greater increase in muscle mass and skeletal growth. Therefore they require a greater intake of nutrients than girls. Girls have a greater need for iron because of the onset of menstruation. However, boys also have a great need for iron because it aides in the buildup of muscle mass. Calcium is an important nutrient for both boys and girls because of their rapid skeletal growth. The peak time for building strong bones is during this stage. Finding good sources of calcium as well as protein and other nutrients would be a healthy advantage for any adolescent. Examples of these types of foods are low-fat dairy products like milk, cheese, and yogurt. All of these nutrients will help in making an active, healthy teenager. Dr. Adams can help your adolescent lay the groundwork for becoming a healthy adult by teaching healthy choices that can last a lifetime. Dr. Adams can help put together an eating strategy for even the pickiest of eaters.   References Herbert, Victor, M.D., J.D., Subak-Sharpe, Genell J., M.S., and Kasdan, Tracy Stopler, M.S., R.D., eds. Total Nutrition . New York : St. Martins Press, 1995. Worthington-Roberts, Bonnie S., MS, Ph.D., and Williams, Sue Rodwell, Ph.D., MPH, RD., eds. Nutrition Throughout the Life Cycle . St. Louis : Mosby, 1996. “Recommended dietary allowances for nutritional elements.” 24 September, 2003. < www.zestrsa.co.za/rda. >

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Roger E. Adams, Ph.D., CISSN 2520 Vestal Parkway East Suite 145 Vestal, NY 13850 607.862.6EAT (6328) roger@eatrightfitness.com