The onslaught of hormones and the stress of a growing body coupled with increased peer pressure make this a tough time of life. But believe it or not, good nutrition can help ease much of the discomfort of adolescent limbo.

Kids in this age bracket are growing rapidly. They need more calories and an increase of certain nutrients to meet these growth demands. The average teenager needs 2,500–3,000 calories a day, and more if they are physically active on a daily basis.

You may notice your teenager eating like a horse and still not feeling satisfied. As long as the meals are healthful, there is no cause for concern. If these meals originate at the drive-through, then problems can arise.

Poor eating habits at this age frequently lead to reduced intake of calcium and iron. Teenagers must go through growth spurts, just as they did when they were little. Bones are not yet fully developed, and calcium is still a very necessary component of their everyday diet. They need two to three servings of low-fat or fat-free dairy products each day. This form of calcium is the easiest form for their bodies to absorb.

Growth spurts will also lead to an increased need for rest. But excessive fatigue can be a signal of anemia, so it is important to monitor their iron intake.

Adequate protein is important for growing bodies. Teenagers need from 44 to 60 grams of protein a day, which is usually not hard to get. Unfortunately, often excessively fatty protein is what kids choose. Make lean protein available to them.

Vitamins are especially important now, and the more they get from natural sources, the better. Thiamin, riboflavin, and niacin are crucial to help release energy from increased consumption of carbohydrates. Vitamin B6, vitamin B12, and folate are needed to support increased muscle mass and expanded blood supply. Vitamin D helps strengthen bones through growth spurts, and vitamins A, C, and E help protect all the newly formed cells.