Teenagers (Nutritional needs (Iron - responsible for oxygen supply to…
Protein is extremely important for a teen's growth and development, it is also used to build, repair and maintain tissues
some example sources for protein are beans, legumes, soy, quinoa, meats, eggs, fish, wheat germ, cheese, and yogurt
Carbohydrates - important source of energy
some examples of carbohydrates are milk, milk products, legumes, pastry pasta
Iron - responsible for oxygen supply to muscles, proper brain functioning and developing immune system for fighting diseases
A teenage boy requires 12 mg of iron
Green leafy vegetables, whole grain, meat, nuts, are good sources for iron.
A teenage girl requires at least 15 mg iron to make up for menstrual losses.
A teenager should consume at least 1200 mg of calcium otherwise it could lead to weak bones in the later stages of life
Sources: dairy products, cereals, leafy vegetables
Vitamins and minerals
If the teenager's diet includes a huge variety of foods, then most likely they will be getting all the vitamins needed to protect them, and strengthen their immune system; Vitamins can also protect them from various health conditions like anemia, night blindness, weakness and so on
Calories needed per day
Boys require an average of 2,800 calories per day.
Girls require an average of 2,200 calories per day.
It mostly depends on the physical activity level (PAL) of the teen, if their physical activity level is high, then their calories needed per day should be higher, if it's low then their calorie intake should be lower
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