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Kohls Kids in Action

Mercy Children's Hospital
Childhood Obesity Prevention


Foods rich in
Omega 3 Fatty Acids

WalnutsSalmonsoybeans
Flax SeedSardinesHalibut
ShrimpTunaTofu

Teen Needs

Is your teen avoiding fat in their diet to keep trim or for sports? U.S. adolescents tend to eat a lot of foods containing saturated or hydrogenated fat, and they miss out on essential Omega 3 fatty acids found in fish and certain nuts. If your teen suffers from depression, dry skin, an inability to concentrate, brittle hair and nails, joint pain, or has trouble concentrating, they may have an Omega 3 deficiency.


Teens want to be independent and one way they express it is through their food choices. These choices are influenced less by family and more by their friends and the media. Teen magazines can be hazardous to your children’s emotional and nutritional health, leading them to feel that they can never measure up to the perfect body and perfect skin that they see on the airbrushed models in magazines.

Adolescence is a period of rapid physical, emotional, intellectual, and social growth. To support this growth, teenagers need extra calories, calcium, and iron, and enough protein.

Nutritional Needs During Adolescence
Calcium: All adolescents require 35% more calcium than they did before the teen years.
Iron: Males need 20% more iron due to rapid muscle growth. Females require 33% more iron once they begin menstruation.
Protein: Teen males need about 25% more protein than pre-adolescents. Females need less daily protein than males do.
Zinc: Male adolescents need 33% more zinc and females require 20% more zinc than they did as a child.
Vitamins: Adolescents need a 30% increase in all vitamins, than were required before adolescence.
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