Eat Right: Essential nutrition tips for parents of adolescent children

Nutritious food plays a crucial role in the health and development of adolescents. During this period of rapid growth and development, proper nutrition is essential to support physical, cognitive, and emotional well-being. Adolescence – ages 10 to 19 – is a critical time for growth spurts, hormonal changes, and the development of bones, muscles, and organs. Nutrient-rich foods provide the necessary building blocks like protein, calcium, iron, vitamins, and minerals, for optimal growth and development.

According to Nalini Malik, a Home Science teacher at Apeejay School, Saket there is a connection among physical, social, identity crisis, and psychological changes in adolescents and health. “Adolescence is an age of storms and stress. There are four reasons for this. First, physical changes. For example, a boy’s voice starts to crack. Kids in the age group feel that they are the only ones who are experiencing these changes since they don’t have enough information with regards to these changes,” Malik said.

Second, social changes. Peer, parental and career pressure makes them behave in a certain manner. They fear that if they don’t conform to set standards they won’t be accepted. “Three, adolescents need an identity for themselves. Kids in this age group are neither small kids nor adults. They are still known by their family. But they want to be recognised for who they are. Finally, there is psychological impact -associated with mood swings,” Malik explained.

These changes in the children impact eating habits of the children, Malik opined. “Normally, it has been observed that if a person is stressed either they will eat too much or not eat at all. For example, during exams, children stress a lot and while some binge eat, others won’t even look at food. Therefore, I always tell my students to eat a nutritious meal to be mentally and physically fit during exams to perform to their optimum,” Malik said.

She is also quick to point out that some children may use food as a means to escape a stressful situation. “In other words, they will take their time to avoid facing an uncomfortable situation. In our case, it is an exam the next day. Therefore, it is important for a parent to give them food that is nutritious. Also, the adrenaline gland at this age is hyper-active. A balanced diet is beneficial,” Malik said.

Food for thought

Malik added that the most important thing for parents to remember is that their child is going through a phase that they went through as well. “So they need to be understanding rather than berate their child. Parents must discourage their child from eating foods that have zero nutrition. Fruits, green leafy vegetables, protein and carbs should be part and parcel of the diet. The family must also come and eat together and have healthy conversation during meal times,” Malik said.

A parent can cook the dish that the child likes. Including cucumber, tomatoes, fruits like watermelon litchi and mangoes. “A parent can make palak paneer. This way the child not only gets protein but also iron. Make sandwiches with cucumber and tomatoes and grate paneer on top. This has the perfect blend of protein, carbs, fibre, vitamins and minerals,” Malik said.

Give your child nuts like cashew, almonds, pistachio, and walnuts. “These have nutrients like vitamins, minerals, antioxidants, healthy fats, protein and fibre which help children grow, develop, and learn,” Malik said.

Reasons why nutritious food is important for adolescents

Energy and vitality: Adolescents often have high energy requirements due to increased physical activity levels, sports participation, and academic demands. A balanced diet rich in complex carbohydrates, healthy fats, and proteins ensures an adequate supply of energy.

Brain development and cognitive function: Nutrients like omega-3 fatty acids, iron, zinc, B vitamins, and antioxidants support brain health, enhance concentration, memory, and learning abilities, and may even contribute to improved academic performance.

Strong immune system: A nutrient-dense diet, including a variety of fruits, vegetables, whole grains, and lean proteins, provides essential vitamins, minerals, and antioxidants that support a robust immune system, reducing the risk of illnesses and infections.

Bone health: Adequate intake of calcium, vitamin D, magnesium, and phosphorus through foods like dairy products, leafy greens, nuts, and fortified foods helps build strong bones and reduces the risk of fractures.

Establishing lifelong healthy habits: Encouraging nutritious food choices and educating adolescents about the importance of a balanced diet can lay the foundation for a healthy lifestyle in adulthood, reducing the risk of chronic diseases.

“The age between 10-19 is very critical. Kids in this age group are going through hormonal changes. This can influence mood, emotions, and overall well-being. Parents need to be extra careful and ensure that they are giving their child a well-balanced diet. Nutrients like omega-3 fatty acids, vitamin B, magnesium, and zinc play a role in maintaining hormonal balance and supporting mental health,” Malik said in conclusion.