Carbohydrate. Carbohydrates are our main fuel source for all functions, especially our brain and muscles, which will not function properly without it. At least 50 per cent of your total daily calories should come from carbohydrates. They are derivable from whole grains, vegetables, fruits, and low-fat dairy foods. Limit the consumption of processed sugars, sodas, candy and pastries.
Proteins. Protein is the building block for all cellular structures. It provides some calories, but its main jobs include the building, repair, and maintenance of our skin, muscles, organs, blood, and bones. Growth and development during the teen years make this a vital nutrient. Since it is not an efficient fuel source we should only be getting about 15 per cent of our daily calories from protein sources. Animal sources of protein are more available for our body than plant sources. Animal sources include beef, poultry, fish, eggs and dairy products. Plant sources include beans, nuts and soy-based products.
Iron. Iron is a very important nutrient for all teens; however, girls and guys need it for different reasons. During adolescence, males have larger growth spurts and gains of muscle mass. Adequate iron is needed to help support growth in blood volume that accompanies this muscle growth. Females need some extra iron to replace blood losses during menstrual cycles. There is a need for about 15mg of iron each day. In food, we can get iron from vegetables like spinach, red meat, fortified grains and cereals, and from dried fruits like raisins.
Calcium. Calcium is a major mineral that is needed for growth and development of our bones and teeth. Because you experience nearly half of all your skeletal growth during your teen years, this makes it a very essential time for calcium consumption. Calcium is provided naturally by dairy products and some vegetables, and it could come as "fortified" in some products like cereals and soy milk. Try to get at least 1,200 to 1,500mg per day for keeping your body healthy.
Contributed by: Ebuka Ezeji, ebukaezeji@gmail.com
