The adolescence period is a transitional period from childhood to adulthood, between the ages of 10 and 19 years. This period of maturity occurs with the initial changes that take place during puberty. In addition to psychological maturity, physical maturity and development takes place at a rapid pace due to hormonal fluctuations, resulting in a rapid physical growth spurt.

To support this rapid physical growth spurt, proper nutrition during the adolescent period is key. Understanding the basics of good nutrition during this transitional period will not only support the transition during the adolescent period but will also help establish lifelong healthy eating habits.

The following tips can help ensure both parents/guardians and teenagers prepare and eat nutrient rich foods.

1. Balanced meals – A balanced meal consists of the essential food groups, where a typical plate serving should include ¼ plate of carbohydrates (ideally whole grain bread, rice or pasta) with ¼ plate of lean protein (in the form of eggs, meat, fish, beans and nuts) and ½ a plate of colourful vegetables with a source of healthy fats (such as fish, avocados and healthy oils). With the increase in muscle and bone growth during the adolescent period, there is a need for increased proteins and consumption of vitamins and minerals such as calcium, iron, zinc and vitamin D, through one’s diet.

2. Adequate hydration – Adolescents should aim for at least 6-8 tall glasses of water daily, and this should increase if engaging in physical activity. Water is important to aid in digestion, absorption of nutrients and to maintain energy levels.

3. Healthier options for snacks – Adolescents often feel hungry in-between main meals and tend to seek out snacks. Switching from high sugar processed snacks to healthier options like fruit, yoghurt or nuts can keep teenagers full and provide them with essential nutrients at the same time.

4. Limited processed/fast foods – With the increased availability and ease of ordering fast food virtually, there is a tendency for consumption of highly processed and nutrient deficient foods. As these foods are high in calories, there is the likelihood to put on weight, but with a lack of essential nutrients. This puts adolescents at risk of illnesses such as obesity and diabetes.

Additionally, it is also important to realize that during the adolescent period, teenagers are influenced by the behaviours of their peers and are at risk of peer pressure. This may cause them to partake in unhealthy eating habits, skip meals, follow unhealthy fad diets and have body image concerns. It is therefore easier if parents and guardians start instilling healthy eating habits earlier in the adolescent period by having open conversations about the importance of nutrition, meal planning, body image and wellness.

Along with eating well during the adolescent period, parents, guardians and educators should also stress the importance of physical activity which is essential to improve and maintain overall health and wellness.

For more information on healthy eating during the adolescent period or information on how to initiate and continue healthy dialogues with adolescents, please get in touch with the Centre for Family Health or Alokaya Counselling Centre at the Family Planning Association of Sri Lanka (+94112555455, No. 37/27, Bullers Lane, Colombo-07).