Daily nutrition required for adolescent development

The nutritional needs of teenagers, especially those who are growing taller, have more than twice the daily nutritional and energy consumption compared to before they start growing. The following is a detailed description of the daily nutritional needs of teenagers.

Methods/Steps

Protein: Protein is the basis of growth and development. The large-scale proliferation of body cells is mainly based on protein. The daily protein energy supply of adolescents during the growth and development period should account for 12-14% of the total energy supply, which is 55-85g. Boys need slightly more protein than girls.

Human body protein is mainly supplied by food. Eggs, milk, lean meat, fish, soybeans, corn and other foods are rich in egg heat energy: Adolescence needs 25 to 50 more heat energy than adults. The energy needs of adolescents are directly proportional to growth rate. Growth and development require energy for the total energy supply of 25 to 30%. The energy needs of adolescents exceed those of adults engaged in light manual labor, and the recommended energy supply is 2290 to 2796 kcal/d.

This is because teenagers are more active and require more basic nutrients, and their growth and development require more nutrients. Heat energy mainly comes from carbohydrates and is provided by various types of food. Therefore, teenagers must ensure the intake of staple food.

Minerals and vitamins: In order to meet the needs of rapid bone growth and development, about 200 mg/d of calcium needs to be stored in adolescence, so the recommended supply is 800 to 1000 mg/d. With the development of secondary sexual characteristics, women At menarche in adolescents, insufficient iron supply can cause iron deficiency anemia in adolescence. The recommended dietary iron supply for women is 20 mg/d and for men 18 mg/d; the recommended zinc supply is 15-19 mg/d. Animal liver, egg yolk, and black fungus are rich in iron. Hawthorn, fresh dates, tomatoes and green leafy vegetables are rich in vitamin C.

Water: Teenagers are lively and active, and their water needs are higher than adults. A daily intake of 2500 ml can meet the needs of human metabolism.

Insufficient water intake will affect the body's metabolism and the excretion of harmful substances in the body. If you exercise a lot and sweat a lot, you should drink more water. The water intake here does not refer to the water you drink, but also the amount of food you eat that can be converted into water.

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