Feeding Growing Minds and Bodies – How Nutritional Needs Change During Puberty
Vineeta Shah
Health Educator
Poe Center for Health Education
Puberty and reproductive development are critical milestones in a child’s growth. Proper nutrition plays a vital role during this time. A balanced diet not only supports physical growth but also helps regulate hormones, energy levels, and overall reproductive health. Families can work together to make nutrition a priority, creating healthy habits that will benefit kids and teens for years to come both mentally and physically.
Let’s review common questions and concerns from families:
Question: Why is nutrition such a big deal during puberty?
Answer: Rapid changes in the body during puberty include growth spurts, hormonal shifts, and reproductive system development. Children and teens need various nutrients to meet increased energy demands and support overall health to support his process. Growth spurts require more calories to fuel the increase in size and muscle mass. The body’s need for increased calories is the most during the teen years and will range from 2200-2800 calories a day. Each body is unique, try to pick meals that fit your family’s culture and needs.
Q: What happens if nutrition isn’t a priority during puberty?
A: Inadequate nutrition during puberty can disrupt hormone balance, which will delay growth and can lead to reproductive health issues in adulthood. Poor nutrition can increase the risk of mood disorders and contribute to low energy levels. This, in turn, can contribute to reduced attention in school or activities. To learn more about a balanced diet and to design meals that work for your tween or teen, visit MyPlate.gov.
Q: Why is protein important for teens, and where can they find it?
A: Protein builds and repairs muscles and tissues in the body. Good sources of protein include animal and plant sources such as chicken, fish, eggs, tofu, or beans. Animal sources of protein are complete and contain all the essential amino acids needed from the diet. Plant-based protein sources are incomplete. This does not mean they are less nutrient-dense, but plant proteins need to be combined with other foods to get all 9 essential amino acids. Some popular combinations include black beans and rice, hummus and pita bread, or tofu over tortillas or rice.
Q: What role do healthy fats play, and how much do teens need?
A: Healthy Fats are important for hormone production, brain development, and fat-soluble vitamins. During puberty, the recommendation for fat intake is between 25%-35% of total caloric intake. Most of these fats should come from unsaturated sources, such as avocados, olive oil, seeds, and fatty fish. Omega-3 fatty acids are especially important for healthy brain development. Try adding guacamole to a taco bowl, eating fish once a week, or adding seeds to your trail mix.
Q: Why is iron crucial during puberty, and where can teens get it?
A: Iron helps support the growth spurts and increased blood volume during puberty. It is especially important for menstruating youth who have an increased risk of developing anemia. When foods high in iron are eaten with foods with vitamin C, the iron is absorbed better by the body. Good sources are meat, fish, and poultry as well as dark leafy greens, tofu, and beans.
Q: How do calcium and vitamin D support growing teens, and what are the best sources?
A: Calcium and vitamin D are essential to build strong bones and support hormone regulation. Bone mass doubles during puberty thus the importance of calcium and vitamin D for bone health. Many teens avoid dairy products during adolescence. Good sources of calcium, in addition to low-fat dairy, are dark leafy greens, fortified plant-based milk, and almonds. Sunlight helps with vitamin D production. Try to get a few minutes of sunlight each day to fulfill vitamin D needs and get active outdoors.
Q: How can families make nutrition fun and relatable?
A: It can feel challenging to encourage teens to eat healthy meals that will support the growth and changes that are happening during puberty. To foster enthusiasm and ownership over food choices, try including teens in the planning, preparation, and making of meals. Here are some ideas:
Build-Your-Own Grain Bowls
Start with a whole grain such as quinoa, brown rice, or farro.
Add protein. Try black beans, grilled chicken, tofu, or hard-boiled eggs.
Top with veggies: try spinach, sweet potatoes, cucumbers, or tomatoes.
Drizzle with a healthy dressing such as olive oil and lemon, or add hot sauce to taste.
DIY Tacos or Wraps
Use whole-grain tortillas or lettuce wraps.
Fill with protein such as beans, lentils, tofu, or lean meat.
Add avocado, shredded veggies, and salsa for extra nutrients.
Sheet Pan Dinners
Make weeknight dinners easy by roasting everything on one pan.
Combine a protein such as tofu, chicken, or salmon.
Add colorful veggies such as broccoli, carrots, and bell peppers
Add chopped sweet potatoes.
Drizzle with olive oil and season with herbs for a balanced, nutrient-rich meal.
Nutrition during puberty and reproductive development sets the foundation for lifelong health. By including nutrient-rich foods and involving kids in meal planning, families can create healthy habits together. Small, intentional changes, such as adding leafy greens to a meal, swapping sugary snacks for fruit, or encouraging hydration, can make a big difference!
For more tips and resources, check out programs at the Poe Center for Health Education, where we make learning about nutrition and health fun for the whole family!
References/ Citations:
Hopkins Medicine. (n.d.). Healthy eating during adolescence. Retrieved from Healthy eating during adolescence.
National Center for Biotechnology Information. (2023). Healthy eating and nutrition during adolescence. PMC8972883. Retrieved from Healthy eating and nutrition during adolescence.
HealthyChildren.org. (n.d.). A teenager’s nutritional needs. Retrieved from A Teenager’s Nutritional Needs
Children’s Wisconsin. (n.d.). Healthy eating during adolescence. Retrieved from Healthy eating during adolescence
National Center for Biotechnology Information. (2011). Discussion supported by available data. PMC3177848. Retrieved from A Prospective Study of Diet Quality and Mental Health in Adolescents
American Heart Association. (n.d.). Dietary recommendations for healthy children. Retrieved from Dietary Recommendations for Healthy Children
Featured Program:
Mission Nutrition is an interactive and conversational program that explores the challenge of balancing food and physical activity. Activities are designed to help participants discover the importance of food labels and the barriers to healthy eating and the risk associated with over- and under-eating. Participants are also helped to understand messages in the media targeting teens, and how they affect their food choices.
Program Participants: 6th Grade, 7th Grade, 8th Grade
Program Length: 60 minutes
Featured Resource:
Remember the food pyramid? Meet MyPlate, the official symbol of the five food groups. Learn how to make MyPlate work for you.