Nutrition & Wellness for Life

Oh the teenage years - junk food, busy schedules and the constant strive to fit in...

Sometimes I wish I could go back and then other times I’m thankful I’m not in high school anymore!  With the heightened awareness of obesity and increased rates of obesity in kids and teenagers, many children and teens may be tempted to diet.  But, in most instances, there is no need for a young person to go on a formal diet or start attending Weight Watchers meetings with adults.  

During this time of accelerated growth and development, teens need calories and certain nutrients to help them form healthy bones, develop, keep their energy levels high and keep their brain sharp.  Unfortunately many popular diets may be lacking in certain things like fiber, calcium, protein and various other nutrients.  Instead of going on a diet, teens should consult with a Registered Dietitian who can help them modify what they are currently eating and ensure that they are getting all the nutrients they need to build a healthy body.

Many teenagers are deficient in vitamin D and new research in teenagers links low levels of vitamin D to high blood pressure and high blood sugar, which can lead to ominous early health problems.

The “sunshine” vitamin is needed to keep bones strong, but recent research has linked vitamin D to other possible health benefits. The teen study confirms results seen in adults, linking low levels with risk factors for heart disease, the researchers said.

Teens in the study with the lowest vitamin D levels were more than twice as likely to have high blood pressure and high blood sugar. They were also four times more likely to have metabolic syndrome, defined as have three of more conditions that contribute to heart disease and diabetes — including high blood pressure, high blood sugar, big waists and high cholesterol.

Teenagers are spending more and more time indoors and have poor diets lacking in fortified milk and foods high in vitamin D such as salmon.  A liquid vitamin D supplement that tastes good is a great way to ensure teenagers get adequate amounts of this essential nutrient each day. 

Calcium is also a very important nutrient for growing teenagers for strong bones.  During the teenage years (particularly ages 11-15), bones are developing quickly and are storing calcium so the skeleton will be strong later in life. Nearly half of all bone is formed during these years. It is important to get plenty of calcium in the diet because if your body does not get the calcium it needs, it takes calcium from the only source that it has: your bones. This can lead to brittle bones later in life and broken bones at any time.

So if you are a teenager or have teenagers in your home, make sure they eat a healthy diet rich in nutrients such as calcium and vitamin D - not dieting.