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The high rate of growth during adolescence demands increased amounts of energy, protein and other essential nutrients.
Table: The nutrient requirement of adolescents
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Nutrient
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13-15 years
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16-17 years
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Boys
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Girls
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Boys
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Girls
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Energy (kcals)
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2750
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2330
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3020
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2440
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Protein (g)
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54.3
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51.9
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61.5
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55.5
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Calcium (mg)
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800
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800
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800
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800
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Iron (mg)
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32
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27
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28
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26
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Vitamin A (µg/d)
Retinol
β- carotene
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600
4800
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600
4800
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600
4800
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600
4800
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Thiamin (mg)
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1.4
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1.2
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1.5
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1.0
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Riboflavin (mg)
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1.6
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1.4
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1.8
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1.2
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Niacin (mg)
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16
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14
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17
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14
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Pyridoxine (mg)
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2.0
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2.0
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2.0
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2.0
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Ascorbic acid (mg)
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40
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40
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40
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40
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Folic acid (µg)
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150
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150
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200
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200
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Vitamin B12
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0.2-1.0
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0.2-1.0
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0.2-1.0
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0.2-1.0
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Ref: Nutrition Expert group, ICMR (2010)
Energy
- Energy needs increase with metabolic demands of growth and energy expenditure.
- Girls consume fewer kilo calories than boys.
- Increase in appetite leads to satisfying their hunger with snack foods that are high in sugar and fat and low in protein
- Difference in calorie intake of boys and girls starts from 10 years and boys take higher calories than girls.
Protein
Protein needs of adolescents are high especially during pubertal changes. Good protein in the diet also helps in building the muscle mass in boys. The protein requirements may range between 60-80g/day.
Vitamins
The B vitamins are required in larger quantities to meet the extra demands on energy metabolism and muscle tissue development.
- Vitamin – B- Thiamine, riboflavin and niacin increase as per the requirement of calories
- Folacin and B12 are essential for DNA and RNA synthesis
- Vitamin B6: is essential for transamination to synthesise non essential amino acids. The requirement for B6 is increased. Premenstrual tension can be reduced if adolescent girls consume 100mg/day of vitamin B6.
- Vitamin – D is essential for skeletal growth
- Vitamin A, C, and E: The structural and functional integrity of newly formed cells depend on the availability of these vitamins.
Minerals
The minerals of greatest concern during adolescence are calcium and iron. Calcium absorption increases during adolescence and it helps in achieving maximum bone density provided sufficient calcium is taken through diet. Attaining maximum bone mass during adolescence is considered the best protection against age related bone loss. In addition to dietary calcium, sports activities during adolescence build strong bones.
Iron:
During the periods of growth, blood volume and muscle mass increase thus increasing the need for iron for hemoglobin and myoglobin synthesis. During the reproductive years, blood losses through menstruation increases iron needs of girls. In boys the development of lean muscle mass requires greater amounts of iron. Once the boy reaches adulthood, the iron requirements come back to normal. On the other hand iron requirements of girls continue to be high during adulthood and pregnancy whichever the group, it is important to meet the iron requirements during this period of life when growth is high.
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Participants