Teen Nutrition - Boys Town Pediatrics

Summary

The teenage years are crucial for ensuring proper nutrition, with key nutrients like calcium, Vitamin D, A, and C often lacking. Parents should prioritize balanced meals when teens are home, focusing on fruits, vegetables, and milk. Athletes need a well-rounded diet including whole grains, protein, and vegetables, avoiding supplements unless prescribed. Carb-loading should occur throughout the week before events rather than the night before. Sports drinks can be beneficial for extended workouts, but consuming them without exercising adds unnecessary calories.

Takeaways

• 🍼 Teenage years are crucial for ensuring kids receive adequate nutrition.
• 🥛 Key nutrients that are often lacking in teenagers include calcium, vitamin D, vitamin A, and vitamin C.
• 🍎 Fruits, vegetables, and milk are essential for providing these important vitamins and minerals.
• 👨‍👩‍👦 Parents need to stay aware of what their teenagers are eating, even if teens are often not at home.
• 🍽 When teenagers are home, parents should seize the opportunity to provide a balanced diet.
• 🏋️ Athletes should focus on a balanced diet, including whole grains, protein, fruits, and vegetables.
• 🍝 Endurance athletes should spread carb-loading throughout the week rather than just the night before a game.
• 💊 Supplements like creatine or protein powder are not generally recommended unless advised by a doctor.
• 🥤 Sports drinks can be beneficial after long workouts (over two hours), with 8 to 16 ounces being sufficient.
• ⚠️ Consuming sports drinks without significant exercise adds unnecessary calories without much health benefit.

Q & A

Why are the teenage years crucial for nutrition?

The teenage years are important for ensuring kids get adequate nutrition because their bodies are growing and developing rapidly, which requires essential vitamins and minerals.

Which vitamins and minerals tend to be lacking in teenagers' diets?

The vitamins and minerals that are often deficient in teenagers' diets include calcium, vitamin D, vitamin A, and vitamin C, which are commonly found in fruits, vegetables, and milk.

What should parents be aware of regarding their teenagers' eating habits?

Parents should be mindful of what their teenagers are consuming, even though it can be challenging as teens are often not home. When they are around, parents should take the opportunity to provide a balanced diet.

What should athletes focus on in terms of nutrition?

Athletes should focus on a balanced diet that includes whole grains, protein, fruits, and vegetables to support their physical activities and overall health.

What is carb-loading and when should endurance athletes do it?

Carb-loading is a strategy used by endurance athletes to increase glycogen stores in their muscles. Instead of doing it the night before an event, it should be done gradually throughout the week leading up to the event.

Are supplements like creatine and protein powder recommended for athletes?

Supplements like creatine and protein powder are generally not recommended to meet nutritional needs unless advised by a physician.

When is it appropriate to consume sports drinks?

Sports drinks can be consumed periodically after long workouts. For example, 8 to 16 ounces of a sports drink is suitable if someone exercised for two hours.

Why shouldn't people consume sports drinks just for the taste or perceived health benefits?

Consuming sports drinks without exercising for long periods of time can lead to the intake of excessive calories with little health benefit.

How can parents ensure their teens get a balanced diet despite their busy schedules?

Parents can capitalize on the times when their teens are home by offering nutritious meals that include a variety of fruits, vegetables, whole grains, and proteins.

What are the potential downsides of consuming too many sports drinks without enough exercise?

Consuming too many sports drinks without adequate exercise can result in consuming unnecessary calories, which may contribute to weight gain without providing significant nutritional benefits.