Teen Nutrition (Ages 13-19)

The adolescent years represent one of the most critical nutritional periods in life—teens actually need MORE nutrients than adults for their weight, with calcium needs peaking higher than at any other life stage. Yet this is also when eating patterns become most chaotic, influenced by independence, social pressures, demanding schedules, and rapidly changing bodies.

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📖 The Story

Real teen nutrition journeys

Alex, 16 - The Undersupplied Athlete

Alex captained the soccer team and trained 6 days a week. Despite his athletic dedication, he constantly felt sluggish during games and couldn't understand why his performance plateaued while teammates improved. His typical day: skip breakfast ("no time"), grab whatever was available at school lunch, train immediately after classes on an empty stomach, then eat a huge dinner.

His coach noticed the energy drops and suggested tracking his intake for a week. Alex was shocked to discover he was eating maybe 2,400 calories on days he burned close to 4,000. He wasn't just low on energy—he was also getting less than half the protein he needed for muscle recovery, almost no calcium despite growing bones under constant stress, and barely any iron.

The shift: Alex started with three simple changes: eating something within 30 minutes of waking (even just a banana with peanut butter), bringing portable snacks to eat between classes and practice (trail mix, cheese sticks, granola bars), and adding a post-practice recovery snack before dinner. Within two weeks, his energy during practice transformed. Within six weeks, he noticed strength gains he'd been chasing for months.

Outcome: By treating food as fuel rather than an afterthought, Alex improved his sprint times, reduced muscle soreness, and—unexpectedly—improved his focus in afternoon classes. He learned that peak athletic performance requires peak nutrition.

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Sophie, 14 - The Restrictive Spiral

Sophie started "eating healthier" after some comments about her body from classmates. What began as cutting out desserts quickly became eliminating entire food groups. No carbs at breakfast. No fats. Only "clean" foods. She felt proud of her discipline, but her parents noticed she was constantly cold, her grades were slipping, and she'd stopped getting her period.

Her pediatrician flagged concerning weight loss and ran blood work revealing low iron, low B12, and markers suggesting her body was breaking down muscle for energy. Sophie was shocked—she thought she was being "healthy."

The shift: With support from a dietitian who specialized in adolescents, Sophie slowly relearned that health isn't about restriction. She started by adding back one "fear food" per week—peanut butter on toast, then pasta, then cheese. The dietitian helped her understand that her brain (still developing until age 25) desperately needed the fats she'd been avoiding, and her bones needed more calcium during these years than she'd ever need again.

Outcome: Sophie's journey wasn't linear—she had setbacks and struggled with food anxiety. But over six months, her energy returned, her period resumed, her concentration improved, and she rediscovered that food could be enjoyed, not feared. Most importantly, she learned to recognize the difference between "eating healthy" and disordered eating patterns.

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Marcus, 17 - The Fast Food Default

Marcus's life ran on convenience. Between school, his part-time job, and staying up late gaming, actual meals felt like a luxury. Energy drinks got him through mornings, fast food filled the gaps, and he figured "food is food." At 17, he felt fine—until he didn't.

Constant fatigue, frequent headaches, difficulty concentrating in class, and persistent acne prompted his doctor to check his nutrition. Marcus was getting enough calories but was severely deficient in nearly every micronutrient that mattered: vitamin D, calcium, iron, zinc, and most B vitamins. His diet was heavy on refined carbs and unhealthy fats but nearly void of the nutrients his still-growing body required.

The shift: Marcus didn't overhaul everything overnight. He started with realistic swaps: adding a multivitamin, choosing water or milk over energy drinks a few times a week, keeping easier healthy options available (yogurt cups, apples, cheese sticks, frozen burritos with beans), and learning five simple meals he could actually make when he had time.

Outcome: The changes felt small, but the impacts weren't. Marcus's energy stabilized without the crash-and-burn cycle of energy drinks. His skin cleared significantly. His ability to focus during evening shifts improved. He learned that while perfection wasn't realistic with his schedule, consistent small improvements in food quality made a measurable difference in how he felt and functioned.

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🚶 Journey

Timeline for building sustainable teen nutrition habits

First Month: Awareness

Building Foundation Without Overwhelm

Week 1-2: Establish Baseline

• Track current eating patterns without judgment (What? When? Why? How did you feel?)
• Identify current strengths (already doing some things well)
• Notice energy patterns throughout the day
• Recognize hunger and fullness cues (often ignored during busy teen schedules)

Week 3-4: First Small Changes

• Add one nutritious option to existing routine (don't start by removing foods)
• Establish breakfast habit if currently skipping (even something small counts)
• Experiment with one new healthy food per week
• Start recognizing the difference between physical hunger and eating from boredom/stress/social pressure

What Success Looks Like:

• No foods are "forbidden" or "bad"
• You're eating at relatively consistent times most days
• You notice when you actually feel hungry vs. eating out of habit
• You've identified 2-3 easy, nutritious options you actually like

Common First Month Challenges:

• Feeling overwhelmed by conflicting nutrition advice on social media
• Pressure from peers who diet or have disordered eating patterns
• Irregular schedules making consistent eating difficult
• Parents/guardians and teens not aligned on approach

Months 2-3: Habit Building

Creating Sustainable Patterns

Focus Areas:

• Build consistent meal timing (eating every 3-4 hours prevents extreme hunger and overeating)
• Include protein at each eating occasion (supports growth, satiety, and stable energy)
• Add color and variety to plates (different colors = different nutrients)
• Practice preparing 3-5 simple meals/snacks independently
• Develop strategies for social eating situations

Specific Skill Development:

• Reading hunger/fullness cues more accurately
• Distinguishing emotional eating from physical need
• Planning ahead for busy days (pack snacks, prep grab-and-go options)
• Grocery shopping for nutritious convenience foods
• Making balanced choices when eating out

Athletic Teens—Add:

• Pre-workout fuel (30-60 min before: easily digestible carbs)
• Post-workout recovery (within 30 min: carbs + protein)
• Increased hydration awareness
• Timing meals around training schedule

What Success Looks Like:

• You rarely skip meals due to poor planning
• You have go-to options for common scenarios (school, sports, social events)
• You can make a balanced choice at most restaurants/cafeterias
• You're noticing connections between food choices and how you feel/perform

Common Challenges:

• Slipping back to old patterns during stressful periods (exams, social stress)
• Navigating comments from others about your food choices
• Finding options that work for your dietary preferences/restrictions
• Balancing health goals with social eating

6 Months+: Sustainable Living

Long-Term Success Patterns

Established Habits:

• Consistent eating schedule that works with your life
• Automatic inclusion of protein, produce, and whole grains most days
• Reliable strategies for challenging situations
• Positive relationship with food (enjoyment + nourishment, not guilt + restriction)
• Body literacy (recognizing how different foods affect energy, mood, performance)

Advanced Skills:

• Meal planning for the week ahead
• Preparing several meals independently
• Advocating for your nutritional needs (at home, school, restaurants)
• Adjusting nutrition for changing demands (exam season, sports playoffs, growth spurts)
• Supporting peers with healthy attitudes toward food

Navigating Common Life Transitions:

• Starting/changing sports or activity levels
• Getting driver's license (more autonomy over food choices)
• Part-time jobs (different schedule demands)
• Preparing for post-high school independence
• Managing stress without using food as primary coping mechanism

What Success Looks Like:

• Nutrition is integrated into life, not something you have to constantly think about
• You can be flexible when situations call for it without spiraling
• You notice when you're slipping and can course-correct
• You understand your personal needs based on your activity, growth, and individual factors
• Food decisions support your goals without dominating your thoughts

Maintenance Mode:

• Regular check-ins with patterns (weekly or monthly self-assessment)
• Adjusting as needs change with growth, activity changes, or life transitions
• Continuing to expand cooking skills and food variety
• Modeling healthy patterns for younger siblings or peers

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🧠 The Science

Why teen nutrition needs are uniquely high

The Adolescent Nutritional Paradox

Teenagers require more nutrients per pound of body weight than adults—and for many nutrients, adolescent needs are the highest of any life stage outside of pregnancy and lactation. Yet this is precisely when eating patterns become most irregular, chaotic, and influenced by non-nutritional factors.

Why Teens Need So Much:

1. Unprecedented Growth Velocity: After infancy, adolescence represents the fastest growth period of human life. Teens can gain 20-25% of their adult height and 50% of their adult weight during these years. This explosive growth demands enormous nutritional resources.

2. Peak Bone Mass Formation: Approximately 45% of adult bone mass is built during adolescence. Peak bone density is achieved around age 18-20, and the calcium deposited during teen years largely determines lifelong bone health and fracture risk. This is why calcium needs peak at 1,300 mg/day for teens—higher than any other age group, including elderly adults who often focus heavily on bone health.

3. Brain Remodeling: The adolescent brain undergoes massive restructuring, particularly in the prefrontal cortex (executive function, decision-making, impulse control). This neural remodeling requires specific nutrients—especially omega-3 fatty acids (DHA), iron, zinc, and B vitamins. The brain continues developing until approximately age 25, making the entire adolescent and young adult period critical for neural nutrition.

4. Sexual Maturation: Puberty triggers hormonal cascades that require nutritional support. For girls, menstruation creates ongoing iron losses. For boys, testosterone-driven muscle development requires increased protein and zinc. Both sexes experience hormonal changes affecting metabolism, body composition, and nutrient needs.

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Critical Nutrients for Adolescents

Calcium: 1,300 mg/day (ages 9-18)

• Why it's critical: Peak bone mass determines lifelong fracture risk
• The challenge: Many teens consume <700 mg/day
• Sources: Dairy (most concentrated), fortified plant milks, leafy greens, tofu with calcium, fortified OJ
• Special considerations: Athletes have even higher needs due to bone stress; those avoiding dairy must be intentional about alternatives

Iron: 8 mg/day (boys), 15 mg/day (girls)

• Why it's critical: Expanding blood volume, muscle development, oxygen transport, cognitive function
• The challenge: Menstruating girls lose ~15-30 mg iron monthly; athletes lose iron through foot strike, sweat, and GI stress
• Sources: Red meat (heme iron, highly absorbable), poultry, fish, beans, fortified cereals, spinach, cashews
• Enhancement tip: Pair plant-based iron with vitamin C (e.g., beans with tomatoes, cereal with orange juice)
• Warning signs of deficiency: Fatigue, difficulty concentrating, pale skin, frequent illness, restless legs

Protein: ~0.85 g/kg for sedentary, 1.2-2.0 g/kg for athletes

• Why it's critical: Building muscle, bone, skin, hormones, enzymes; repairing tissues; supporting immune function
• The challenge: Teens often front-load protein at dinner but get minimal at breakfast/lunch when they need steady supply
• Sources: Meat, poultry, fish, eggs, dairy, legumes, nuts, seeds, whole grains
• Distribution matters: Aim for 20-30g per meal rather than 60g at dinner only

Omega-3 Fatty Acids (EPA/DHA): 1.1-1.6 g/day

• Why it's critical: Brain development, mood regulation, reducing inflammation, hormone production
• The challenge: Most teens consume almost no direct sources
• Sources: Fatty fish (salmon, sardines, mackerel), walnuts, flaxseed, chia seeds, algae-based supplements
• Brain connection: Low omega-3 intake linked to increased depression, ADHD symptoms, and poor academic performance

Vitamin D: 600 IU/day (minimum)

• Why it's critical: Calcium absorption, immune function, mood regulation, muscle function
• The challenge: Few food sources; modern teens spend less time outdoors; darker skin requires more sun exposure
• Sources: Fatty fish, fortified milk/plant milks, fortified cereals, egg yolks, sunlight (15-30 min/day)
• Reality check: Most teens need supplementation, especially in winter or if they have darker skin

Zinc: 9-11 mg/day (girls), 11 mg/day (boys)

• Why it's critical: Immune function, wound healing, protein synthesis, sexual maturation, DNA synthesis
• The challenge: Inadequate intake common, especially in vegetarian teens
• Sources: Oysters (richest source), red meat, poultry, beans, nuts, whole grains, dairy

B Vitamins (especially B6, B12, Folate):

• Why they're critical: Energy metabolism, red blood cell formation, nervous system function, DNA synthesis
• The challenge: Restrictive eating patterns or vegan diets without supplementation create deficiencies
• Sources: Whole grains, meat, fish, eggs, dairy, leafy greens, legumes, fortified cereals
• B12 note: Only found naturally in animal products—vegans must supplement

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Growth Spurts and Nutrient Timing

Understanding Growth Patterns:

• Girls typically experience peak growth velocity at 11.5-12 years
• Boys typically peak at 13.5-14 years
• Individual variation is enormous (normal range: girls 9.5-14.5, boys 12-16)
• Growth isn't smooth—it happens in spurts, often with dramatic increases in appetite preceding visible growth

Nutritional Implications of Growth Spurts:

During active growth periods, energy and nutrient needs can increase by 20-50% almost overnight. Teens may become ravenously hungry, able to consume adult-sized portions or eat constantly. This is normal and necessary.

The danger: In our diet-obsessed culture, increased appetite during growth spurts is often misinterpreted as "loss of control" or "overeating," leading teens (or parents) to restrict intake precisely when bodies need maximum nutrition.

Practical guidance:

• Honor increased hunger during growth periods
• Focus on nutrient density—growing bodies need vitamins/minerals, not just calories
• Don't restrict intake when appetite increases (this can stunt growth)
• Recognize that appetite will naturally regulate after growth spurt completes

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Why Teens Are More Vulnerable to Deficiencies

The Perfect Storm:

1. Nutrient needs are exceptionally high
2. Eating patterns are often chaotic (skipped meals, irregular timing)
3. Diet quality is frequently poor (convenience foods, limited variety)
4. Diet culture encourages restriction precisely during highest-need period
5. Rapid growth can deplete stores faster than intake can replenish
6. Increased independence means less parental oversight of food intake

Result: Even teens who appear healthy and well-fed may have subclinical deficiencies that impair growth, development, academic performance, athletic ability, and mood regulation.

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The Brain Development Imperative

The adolescent brain is undergoing massive remodeling:

• Synaptic pruning (eliminating unused connections)
• Myelination (insulating nerve fibers for faster signaling)
• Prefrontal cortex development (impulse control, planning, decision-making)
• Limbic system maturation (emotion regulation)

Nutrients Critical for Brain Development:

• DHA (omega-3): Structural component of brain cell membranes
• Iron: Oxygen delivery to brain, neurotransmitter synthesis, myelin formation
• Zinc: Neurotransmitter function, cognitive performance
• B vitamins: Energy production for brain cells, neurotransmitter synthesis
• Choline: Memory, learning, brain cell structure
• Antioxidants: Protecting developing neural tissue from oxidative stress

The cognitive cost of deficiency: Studies show that iron deficiency (even without anemia) impairs attention, memory, and academic performance. Low omega-3 intake correlates with increased depression and ADHD symptoms. Inadequate B vitamins reduce energy production in brain cells, causing fatigue and difficulty concentrating.

Bottom line: What teens eat directly affects how well they think, learn, remember, and regulate emotions—making nutrition a fundamental factor in academic and social success during these critical years.

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👀 Signs & Signals

How to recognize nutritional health vs. concerning patterns

Thriving Signs

Area	What to Look For
Energy	Consistent energy throughout day; can concentrate through afternoon classes; doesn't rely on energy drinks or excessive caffeine to function
Growth	Following personal growth curve (height/weight increasing predictably); developing secondary sexual characteristics on expected timeline; growing out of clothes/shoes regularly
Academic Performance	Able to concentrate and retain information; stable grades; completing assignments without unusual difficulty; alert during classes
Athletic Performance	Improving strength, speed, or endurance with training; recovering well between sessions; few injuries; consistent performance (not dramatic fluctuations)
Mood	Generally stable mood; can manage stress; not excessively irritable or anxious; positive relationship with food (enjoys eating, no significant guilt/anxiety)
Physical Signs	Healthy skin, hair, and nails; normal wound healing; appropriate menstrual cycles (girls, typically 21-35 day cycles once established); good immune function (not constantly sick)
Eating Patterns	Eating variety of foods; regular meal/snack times; responds to hunger/fullness cues; comfortable eating socially; flexible with food choices
Body Image	Generally comfortable with changing body; doesn't constantly compare to others or express intense dissatisfaction; understands bodies are diverse
Sleep	Falls asleep within 30 min; sleeps 8-10 hours most nights; wakes feeling reasonably rested

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Warning Signs

Area	Red Flags	What It Might Indicate
Energy	Chronic fatigue despite adequate sleep; inability to focus during school; needs multiple energy drinks or excessive caffeine daily; falls asleep during class	Insufficient calories, iron deficiency, poor sleep quality, inadequate carbohydrates, vitamin D deficiency
Growth	Weight loss without trying; no growth in height for 12+ months during expected growth period; delayed puberty (no breast development by 13 in girls, no testicular enlargement by 14 in boys); losing muscle mass	Insufficient caloric intake, eating disorder, underlying medical condition, overtraining (athletes)
Eating Patterns	Skipping multiple meals regularly; eating same limited foods repeatedly; avoiding entire food groups without medical reason; secretive eating; binge eating episodes; excessive focus on "clean" or "healthy" eating	Disordered eating patterns, possible eating disorder, orthorexia, inadequate variety leading to deficiencies
Restriction Behaviors	Eliminating foods/food groups; counting calories obsessively; excessive concern with food purity or ingredients; eating only "safe" foods; rigid food rules; fear of certain foods	Eating disorder risk, orthorexia, inadequate nutrition
Weight Concerns	Rapid weight changes in either direction; intense dissatisfaction with body; frequent weighing; constant comparison to others; wearing baggy clothes to hide body	Body image issues, possible eating disorder, need for professional support
Menstrual Changes (Girls)	Loss of period (if previously regular); never starting period by age 15-16; extremely irregular periods (<21 days or >35 days apart)	Inadequate energy intake, low body fat, excessive exercise, hormonal imbalance, PCOS, thyroid issues
Athletic Performance	Performance declining despite consistent training; frequent injuries; excessive muscle soreness; not recovering between sessions; persistent fatigue	Relative Energy Deficiency in Sport (RED-S), inadequate fueling, insufficient protein, overtraining without adequate nutrition
Physical Signs	Hair loss or thinning; brittle nails; always cold; dry skin; slow wound healing; frequent infections; dizziness upon standing; fainting	Nutrient deficiencies (iron, zinc, protein, vitamins), inadequate caloric intake, dehydration
Digestive Issues	Chronic constipation; frequent stomach pain; bloating; using laxatives or diuretics	Inadequate fiber/fluids, eating disorder behaviors, food intolerances, stress
Mood/Mental Health	Depression or anxiety worsening; extreme irritability; social withdrawal; excessive exercise; intense food/body preoccupation interfering with life	Nutrient deficiencies (omega-3, B vitamins, iron), eating disorder, insufficient calories affecting brain function
Compensatory Behaviors	Exercise specifically to "burn off" food; vomiting after eating; using laxatives or diuretics; fasting after "overeating"	Eating disorder—requires immediate professional intervention

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When to Seek Professional Help

Immediate attention needed:

• Any purging behaviors (vomiting, laxative/diuretic abuse)
• Fainting or dizziness
• Significant rapid weight loss
• Complete avoidance of meals
• Intense fear of weight gain interfering with eating
• Suicidal thoughts
• Loss of period for 3+ months (if previously regular)

Schedule appointment with pediatrician:

• Persistent fatigue despite adequate sleep
• Delayed growth or puberty
• Unintentional weight changes
• Increasingly restrictive eating
• Constant preoccupation with food/weight/body
• Declining academic or athletic performance

Consider dietitian referral (preferably specialized in adolescents):

• Navigating specific dietary restrictions (allergies, vegetarian/vegan, cultural)
• Athletic performance optimization
• Managing chronic conditions (diabetes, celiac, IBD)
• Mild disordered eating patterns before they escalate
• General nutrition education and meal planning support

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🎯 Practical Application

Age-appropriate strategies for teens and parents

For Teens

Taking Ownership of Your Nutrition

Making It Work With Real Life:

School Days:

• Pack lunch the night before (or have grab-and-go options ready)
• Keep non-perishable snacks in locker/backpack (granola bars, nuts, dried fruit, crackers)
• If buying lunch, aim for protein + fruit/veg + whole grain when possible
• Eat breakfast even if rushed (smoothie, yogurt parfait, PB toast, hard-boiled eggs—anything is better than nothing)

For Athletes:

• Pre-workout fuel (30-60 min before): Easily digestible carbs (banana, granola bar, applesauce, pretzels)
• Post-workout recovery (within 30 min): Carbs + protein (chocolate milk, Greek yogurt + fruit, turkey sandwich, protein smoothie)
• Hydration: Drink water consistently, not just during practice; if >60 min intense exercise, consider sports drink
• Don't train fasted: Your performance and recovery will suffer; your body needs fuel to build strength

Social Eating:

• You don't have to explain your food choices to anyone
• It's okay to eat differently than friends
• One meal out won't derail anything—enjoy social experiences
• If friends are dieting/restricting, you don't have to join them

Budget-Friendly Options:

• Beans and rice (add salsa, cheese, veggies)
• Eggs (scrambled, hard-boiled, omelets—cheap protein)
• Peanut butter (on toast, apples, in smoothies, with bananas)
• Frozen vegetables (just as nutritious as fresh, often cheaper)
• Oats (overnight oats, oatmeal—filling and versatile)
• Canned tuna or chicken
• Pasta with marinara and frozen vegetables

Quick Meals You Can Make:

1. Breakfast burrito: Scrambled eggs + cheese + salsa in tortilla (2 min)
2. Loaded toast: Whole grain bread + avocado/PB/hummus + toppings (3 min)
3. Yogurt parfait: Greek yogurt + granola + fruit + drizzle of honey (2 min)
4. Quesadilla: Cheese + beans + tortilla, microwave or pan-fry (5 min)
5. Smoothie: Frozen fruit + milk/yogurt + protein powder/PB + spinach (optional) (3 min)
6. Pasta bowl: Pasta + jar sauce + frozen veggies + rotisserie chicken (10 min)
7. Rice bowl: Microwave rice + canned beans + salsa + cheese + avocado (5 min)

Building Your Plate (Simple Formula):

• 1/4 protein: Meat, fish, eggs, beans, tofu, Greek yogurt, cottage cheese
• 1/4 whole grain: Brown rice, whole wheat pasta, quinoa, whole grain bread, oats
• 1/2 fruits/vegetables: Any kind, any color, fresh or frozen
• Healthy fats: Nuts, seeds, avocado, olive oil, fatty fish
• Calcium source: Dairy or fortified alternatives (milk, yogurt, cheese, fortified plant milk)

Navigating Common Challenges:

"I'm never hungry in the morning"

• Your body adapts—if you always skip breakfast, you won't feel morning hunger
• Start small (piece of fruit, handful of nuts, glass of milk)
• Gradually increase as your body adjusts
• Breakfast doesn't have to be "breakfast food"—leftovers are fine

"I don't have time"

• Prep the night before
• Keep ultra-convenient options available (string cheese, apples, granola bars, hard-boiled eggs)
• Prioritize speed: smoothie > skipping entirely
• Set up your environment for success (put breakfast items front and center)

"I'm trying to lose weight"

• Don't restrict during adolescence—your body needs maximum nutrition for growth and development
• Focus on adding nutritious foods, not eliminating foods
• Increasing vegetables, protein, and water often naturally improves body composition
• If genuinely concerned, talk to doctor/dietitian—don't follow internet diet plans

"All my friends are dieting"

• You don't have to do what they're doing
• Diet culture is especially harmful during adolescence
• Many "diets" teens follow (keto, extreme low-cal, detoxes) are dangerous for developing bodies
• Restriction now can set up disordered eating patterns that last years

"I'm vegetarian/vegan—how do I get enough?"

• Protein: Beans, lentils, tofu, tempeh, seitan, nuts, seeds, whole grains, eggs (if vegetarian), dairy (if vegetarian)
• Iron: Lentils, chickpeas, tofu, fortified cereals, spinach, cashews—pair with vitamin C
• Calcium: Fortified plant milks, tofu made with calcium, tahini, almonds, leafy greens, fortified OJ
• B12: MUST supplement if vegan (not negotiable)—it's only in animal products
• Omega-3: Flaxseed, chia seeds, walnuts, algae-based DHA supplement
• Zinc: Legumes, nuts, seeds, whole grains, fortified cereals
• Consider working with dietitian to ensure you're meeting needs

For Parents/Guardians

Supporting Without Controlling

Creating a Supportive Environment:

Stock the Kitchen:

• Keep variety of nutritious, convenient options available
• Include foods that require zero preparation (fruit, yogurt, cheese sticks, nuts, hummus, whole grain crackers)
• Don't rely on willpower—make healthy choices the easiest choices
• Include treats and fun foods—restriction backfires with teens

Family Meal Strategy:

• Aim for family meals several times per week (doesn't have to be dinner—breakfast counts too)
• Make it pleasant, not a battleground about food
• Model healthy eating without commentary ("eat this, it's good for you" often backfires)
• Let teens serve themselves—they're learning to recognize appropriate portions

What NOT to Do:

• Comment on their body, weight, or appearance
• Restrict their food intake (unless medical necessity under professional guidance)
• Label foods as "good" or "bad"
• Force them to finish plates or restrict portion sizes
• Make food a reward or punishment
• Compare their eating to siblings or peers
• Project your own food issues onto them

What TO Do:

• Provide regular meals and snacks at predictable times
• Offer variety and balance without rigidity
• Respect their increasing autonomy over food choices
• Teach cooking skills progressively
• Model healthy relationship with food yourself
• Focus on how food makes them feel and perform, not how it affects appearance
• Normalize all body sizes and changes during puberty

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Navigating Specific Situations

The Athlete:

• Understand their caloric needs are MUCH higher than you might expect
• Support adequate fueling before/after practices and games
• Don't encourage weight loss "for performance"—this often backfires dramatically
• Watch for RED-S (Relative Energy Deficiency in Sport): fatigue, injuries, mood changes, lost period in girls
• Consult sports dietitian if questions about fueling strategies

The Picky Eater:

• Continue offering variety without pressure
• Let them participate in meal planning and grocery shopping
• Teach them to prepare foods they do like
• Don't force foods, but don't become a short-order cook either
• Consider nutritional supplements if diet is severely limited
• Rule out sensory issues or anxiety if pickiness is extreme

The Late-Night Snacker:

• Often indicates insufficient eating during the day
• Make sure they're eating adequately at dinner
• Keep reasonable late-night options available (not just chips and candy)
• Don't forbid eating after a certain time—this creates sneaking behaviors

The One Concerned About Weight:

• Take concerns seriously but don't validate dieting
• Focus conversation on health, energy, and strength—not weight/appearance
• Consult pediatrician if genuinely concerned about weight trends
• Never put teen on a diet—this dramatically increases eating disorder risk
• Consider therapy if body image concerns are intense or interfering with life

Signs of Disordered Eating (Requiring Professional Help):

• Eliminating food groups or many specific foods
• Eating only "clean" or "healthy" foods
• Rigid food rules
• Excessive exercise
• Eating in secret
• Evidence of purging
• Dramatic weight changes
• Excessive focus on food, calories, or body
• Social withdrawal
• Lost period (girls)
• Frequent weighing or body checking

How to Approach Concerns:

• Express concern about behaviors, not weight
• Use "I notice" statements ("I notice you've been skipping lunch a lot")
• Avoid accusatory tone
• Listen more than you talk
• Suggest talking to doctor/therapist/dietitian
• Don't wait for it to get worse—early intervention is critical

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The Balance Between Support and Autonomy

Teens are developmentally pushing for independence, including over food choices. Trying to control their eating often backfires, creating rebellion, sneaking, or disordered patterns.

Supportive autonomy looks like:

• "These are the groceries available. Choose what works for you."
• Teaching skills so they can make choices effectively
• Providing information without lectures
• Allowing natural consequences (feeling sluggish after poor food choices teaches better than nagging)
• Trusting their body signals while ensuring nutritious options are available
• Stepping in only if health/safety is at risk

Excessive control looks like:

• Dictating exactly what/how much they eat
• Forbidding certain foods
• Requiring plate-clearing or portion restrictions
• Constant monitoring and commentary
• Using food as punishment or reward
• Not allowing any autonomy over food decisions

The goal: By the time they leave home, they should have skills to nourish themselves effectively and a healthy relationship with food. That requires practice making decisions (including imperfect ones) while still at home with your support.

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📸 What It Looks Like

Real-world examples of teen nutrition in action

Example Day: Active Teen (Soccer Player)

7:00 AM - Breakfast

• 2 scrambled eggs
• 2 slices whole grain toast with butter
• 1 cup strawberries
• 1 glass milk (or fortified soy milk)
• Provides: Protein for muscle, calcium for bones, carbs for energy, vitamin C for iron absorption

10:30 AM - Mid-Morning Snack

• Greek yogurt with granola
• Small banana
• Prevents energy crash before lunch, provides protein and calcium

12:30 PM - Lunch

• Turkey and cheese sandwich on whole grain bread
• Baby carrots with hummus
• Apple
• Water
• Balanced meal with protein, whole grains, produce

3:00 PM - Pre-Practice Snack (30 min before practice starts)

• Granola bar
• Orange juice box
• Quick carbs for energy during practice

5:30 PM - Post-Practice Recovery (immediately after practice ends)

• Chocolate milk
• Handful of pretzels
• Carbs + protein for recovery and glycogen replenishment

7:00 PM - Dinner

• Grilled chicken breast
• Baked sweet potato
• Steamed broccoli with cheese
• Side salad with olive oil dressing
• Glass of milk
• Protein for muscle repair, complex carbs, vegetables, calcium

9:00 PM - Evening Snack (if hungry)

• Peanut butter on apple slices
• Healthy fats, protein, satisfies hunger without being too heavy before bed

Daily Totals (approximate):

• Calories: ~3,200 (appropriate for active teen athlete)
• Protein: ~130g
• Calcium: ~1,400mg
• Iron: ~18mg
• Balanced macros supporting growth, activity, and recovery

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Budget-Friendly Teen Meals (<$5 per serving)

Breakfast Options:

1. Overnight Oats ($1.50)

   • 1/2 cup oats + 1/2 cup milk + 1 tbsp peanut butter + banana slices + cinnamon
   • Prep night before, grab and go

2. Egg Scramble Wrap ($2.00)

   • 2 eggs scrambled with cheese, wrapped in tortilla with salsa
   • 2 minutes to make

3. Yogurt Power Bowl ($2.50)

   • Greek yogurt + store-brand granola + frozen berries (thawed) + drizzle honey

Lunch/Dinner Options:

4. Bean and Cheese Burrito Bowl ($3.00)

   • Rice (batch-cooked) + canned black beans + shredded cheese + salsa + frozen corn
   • Add hot sauce, cilantro, lime if available

5. Pasta Primavera ($3.50)

   • Whole wheat pasta + jar marinara + frozen vegetable blend + parmesan
   • Rotisserie chicken added if budget allows

6. Tuna Melt ($2.50)

   • Canned tuna + mayo + pickle relish on whole grain bread with cheese, melted
   • Side of baby carrots or apple

7. Egg Fried Rice ($3.00)

   • Leftover rice + scrambled eggs + frozen peas/carrots + soy sauce + sesame oil
   • Add green onions if available

8. Quesadilla Meal ($2.75)

   • Tortilla + cheese + canned beans, pan-fried until crispy
   • Side of salsa, sour cream, and/or guacamole

Snacks ($0.50-$1.50):

• Hard-boiled eggs (batch prep)
• Peanut butter on apple slices or celery
• Cheese stick + crackers
• Trail mix (make your own: nuts + dried fruit + dark chocolate chips)
• Hummus + baby carrots
• Popcorn (air-popped or microwave)

Money-Saving Tips:

• Buy store brands
• Choose frozen fruits/vegetables (just as nutritious, often cheaper)
• Buy whole chickens or chicken thighs instead of breasts
• Batch cook rice, beans, pasta on weekends
• Use eggs as cheap protein
• Shop sales and buy in bulk when possible
• Choose canned/dried beans over canned/premade meals

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School Lunch Ideas (Pack or Buy)

Packing Lunch:

Option 1: Classic Sandwich Lunch

• Turkey and cheese sandwich on whole wheat
• String cheese
• Grapes
• Small bag pretzels
• Water bottle

Option 2: DIY Lunchable

• Whole grain crackers
• Sliced cheese
• Deli meat
• Cherry tomatoes
• Hummus
• Fruit cup

Option 3: Leftovers

• Last night's dinner in thermos (pasta, stir fry, soup)
• Side of fruit
• Yogurt or cheese stick
• Granola bar

Option 4: Wrap

• Whole wheat tortilla with hummus, turkey, cheese, lettuce, tomato (wrapped tightly in foil)
• Baby carrots
• Apple
• Trail mix

Option 5: Snack Plate

• Hard-boiled eggs (2)
• Cheese cubes
• Whole grain crackers
• Snap peas
• Strawberries
• Dark chocolate squares (2-3)

Buying School Lunch (Making Better Choices):

• Choose milk or water over soda/sugary drinks
• Add side salad or extra vegetables when available
• Pick protein option (burger, chicken, pizza with meat vs. plain)
• Choose whole grain bread/bun when offered
• Grab fruit for dessert instead of cookies (or grab both—fruit first)
• Don't skip lunch because options aren't "perfect"

Lunch-Packing Tips:

• Pack night before to avoid morning rush
• Use insulated bag with ice pack for cold items
• Use thermos for hot items
• Keep disposable utensils/napkins in locker
• Make sandwich assembly-line style (prep ingredients once for whole week)

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What Balanced Really Looks Like

It's NOT:

• Eating perfectly clean 100% of the time
• Never eating fast food, dessert, or "junk food"
• Measuring and tracking every bite
• Feeling guilty about food choices

It IS:

• Eating a variety of foods most of the time
• Including protein, produce, and whole grains regularly
• Enjoying treats without guilt or compensation
• Listening to your body's hunger and fullness
• Having flexibility for social situations
• Fueling your activities and growth adequately
• Not obsessing over food choices

Example Week (Realistic, Not Perfect):

• Monday: Balanced breakfast, packed lunch, team dinner at Chipotle
• Tuesday: Skipped breakfast (overslept), bought school lunch, healthy dinner at home
• Wednesday: Good breakfast, forgot lunch (bought pizza), had veggies at dinner to compensate
• Thursday: Breakfast smoothie, packed lunch, family dinner out (pasta)
• Friday: Breakfast, packed lunch, pizza party at friend's house
• Saturday: Slept in (no breakfast), brunch with family, popcorn at movies, balanced dinner
• Sunday: Pancakes for breakfast, leftover pizza lunch, prepared dinner with vegetables

This is normal. Some days are more balanced than others. The goal is overall patterns, not perfection. One less-nutritious meal doesn't negate all the good choices, and one healthy meal doesn't offset consistently poor patterns. It's the big picture that matters.

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🚀 Getting Started

Week-by-week plan for improving teen nutrition

Foundation: Before You Start

Self-Assessment:

• What are you currently doing well? (Everyone has some strengths—identify them)
• What's your biggest nutrition challenge? (Time? Knowledge? Motivation? Resources?)
• What's your "why"? (Energy? Athletic performance? Feeling better? Clearer skin?)
• What's realistic given your current schedule and circumstances?

Mindset Reset:

• This is about adding, not restricting
• Progress, not perfection
• No foods are off-limits or "bad"
• Your body is growing and changing—it needs MORE, not less
• Comparison is pointless—your needs are unique to you

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Week 1: Establish Breakfast Habit

Goal: Eat something within 1 hour of waking at least 5 days this week

Why start here: Breakfast jumpstarts metabolism, improves concentration, prevents extreme hunger later, and sets a positive pattern for the day.

Action Steps:

1. Identify 3 breakfast options you actually like and can prepare in <5 minutes
2. Set up environment for success (put breakfast items front and center in fridge/pantry)
3. Set alarm 10 minutes earlier if time is the barrier
4. Start small if needed (even a banana with peanut butter counts)
5. Track: Did I eat breakfast? How did I feel mid-morning?

Options to Choose From:

• Smoothie (blend and go)
• Greek yogurt + granola + fruit
• Peanut butter toast + banana
• Hard-boiled eggs (prep batch on Sunday) + fruit
• Overnight oats (prep night before)
• Scrambled eggs in microwave (2 min) + toast
• Granola bar + string cheese + apple (if truly rushed)

Common Obstacles:

• "Not hungry in morning" → Start with something small; appetite will adapt
• "No time" → Choose 2-minute options; prep night before
• "Don't like breakfast food" → Eat leftovers, sandwich, whatever appeals to you

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Week 2: Add Protein to Each Meal

Goal: Include protein source at breakfast, lunch, and dinner

Why: Protein supports growth, keeps you full longer, stabilizes blood sugar, aids muscle recovery, and improves concentration.

Action Steps:

1. Review what you typically eat—where is protein already included?
2. Identify protein sources you like (don't force foods you hate)
3. For meals currently lacking protein, plan specific additions
4. Prep grab-and-go protein options (hard-boiled eggs, cheese sticks, Greek yogurt, deli meat, nuts)

Protein Sources:

• Animal: Meat, poultry, fish, eggs, dairy (milk, yogurt, cheese, cottage cheese)
• Plant: Beans, lentils, tofu, tempeh, edamame, nuts, seeds, nut butter, protein powder
• Combinations: PB&J, cheese and crackers, hummus and pita, yogurt and granola

Quick Adds:

• Breakfast: Add eggs, Greek yogurt, or protein powder to smoothie
• Lunch: Add deli meat to sandwich, cheese to wrap, chickpeas to salad
• Dinner: Make protein the centerpiece (chicken, fish, beef, beans, tofu)
• Snacks: Choose protein-containing options (nuts, yogurt, cheese, edamame)

Track: Did each meal include protein? Energy levels throughout day?

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Week 3: Increase Fruits and Vegetables

Goal: Include fruit or vegetable at each eating occasion (meals + snacks)

Why: Vitamins, minerals, antioxidants, fiber, hydration, disease prevention.

Action Steps:

1. Keep easy options visible and accessible (fruit bowl on counter, cut veggies in front of fridge)
2. Add fruit to breakfast and snacks
3. Include vegetable at lunch and dinner
4. Try one new fruit or vegetable this week
5. Remember: Frozen and canned count! (Choose low-sodium canned veggies, fruit in juice not heavy syrup)

Easiest Options:

• Fruits: Apples, bananas, oranges, grapes, berries, melon, fruit cups
• Vegetables: Baby carrots, snap peas, cherry tomatoes, cucumbers, bell peppers, frozen broccoli/mixed vegetables

Quick Strategies:

• Add spinach or banana to smoothies
• Put berries on yogurt or oatmeal
• Grab apple or banana with breakfast
• Include side salad or baby carrots with lunch
• Fill half your dinner plate with vegetables
• Snack on fruit with peanut butter or veggies with hummus

Make It Easier:

• Buy pre-cut vegetables
• Keep frozen vegetables for quick additions to any meal
• Choose fruits that require no prep (bananas, apples, grapes, clementines)

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Week 4: Establish Consistent Eating Times

Goal: Eat every 3-4 hours during waking hours

Why: Prevents extreme hunger, stabilizes energy, improves concentration, reduces binge eating, supports metabolism.

Action Steps:

1. Identify your typical daily schedule
2. Plan eating times that work with your schedule
3. Set reminders if you typically forget to eat
4. Pack snacks to have available between meals
5. Notice how energy/mood changes when you eat regularly vs. skipping

Sample Schedule:

• 7:00 AM - Breakfast
• 10:00 AM - Mid-morning snack
• 12:30 PM - Lunch
• 3:30 PM - After-school snack
• 6:30 PM - Dinner
• 8:30 PM - Evening snack (if hungry)

Adjust based on:

• Your wake-up time
• School schedule
• Sports/activities
• Homework/study time
• Family dinner time

Portable Snacks:

• Granola bars
• Trail mix
• Apples or bananas
• String cheese
• Crackers and peanut butter
• Protein bars
• Beef jerky
• Dried fruit
• Nuts

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Week 5: Hydration Focus

Goal: Drink 8-10 glasses (64-80 oz) of water per day

Why: Energy, concentration, athletic performance, healthy skin, digestion, temperature regulation.

Action Steps:

1. Get reusable water bottle and keep it with you
2. Drink glass of water with each meal
3. Drink water between meals
4. Flavor with lemon, lime, or fruit if plain water is boring
5. Reduce sugary drinks (soda, energy drinks, juice)—replace with water

Strategies:

• Fill water bottle in morning and finish by end of school
• Drink glass of water when you wake up
• Have water with every meal and snack
• Set hourly reminders to take a few sips
• Track with app or tally marks if helpful

Signs You Need More Water:

• Dark yellow urine (should be pale yellow)
• Headaches
• Fatigue
• Difficulty concentrating
• Dry mouth

For Athletes:

• Drink before, during, and after practice/games
• Weigh before and after practice—drink 16-24 oz for every pound lost
• If exercising >60 min intensely, consider sports drink to replace electrolytes

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Week 6: Add One New Skill

Goal: Learn to prepare one new healthy meal or snack independently

Why: Independence, confidence, expands options, life skill for future.

Suggestions:

• Smoothie bowl: Blend frozen fruit + milk + protein powder, top with granola and fresh fruit
• Stir fry: Frozen vegetables + protein + sauce + rice
• Omelet: Eggs + cheese + vegetables
• Pasta dish: Pasta + jar sauce + added protein and vegetables
• Overnight oats: Oats + milk + toppings (prep night before)
• Quesadilla: Tortilla + cheese + beans + whatever else

Action Steps:

1. Choose one recipe that appeals to you
2. Make sure you have ingredients
3. Prepare it at least once this week
4. Evaluate: Did you like it? Would you make it again? What would you change?
5. Add to your rotation if successful

Learning Resources:

• Ask parent/guardian to teach you
• YouTube cooking tutorials
• Simple recipe websites/apps
• Cooking classes at school or community center

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Week 7-8: Putting It All Together

Goal: Maintain habits from previous weeks consistently

Review:

• Eating breakfast daily
• Including protein at each meal
• Eating fruits/vegetables throughout the day
• Eating every 3-4 hours
• Staying hydrated
• Preparing at least one meal independently

Focus Areas:

• Consistency: These habits most days, even when busy/stressed
• Flexibility: Adapting when situations change (weekends, social events, travel)
• Refinement: Adjusting based on what's working and what's not
• Expansion: Adding variety within established framework

Self-Assessment:

• What's working well?
• What's still challenging?
• How do you feel compared to 8 weeks ago? (Energy, mood, performance, concentration)
• What do you want to continue working on?

Next Steps:

• Continue current habits
• Address remaining challenges one at a time
• Consider specific goals (athletic performance, managing specific health condition, cooking skills)
• Seek additional support if needed (dietitian, doctor, counselor)

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🔧 Troubleshooting

Solutions for common teen nutrition challenges

Problem 1: Persistent Picky Eating

Situation: Teen eats very limited variety of foods, refuses to try new things, diet is nutritionally inadequate.

Why It Happens:

• Sensory sensitivities (texture, taste, smell aversions)
• Anxiety about new foods
• Control issues (food is one area where teen has complete autonomy)
• Habit and comfort (familiar foods feel safe)
• Lack of exposure during childhood

Solutions:

Short-term:

• Don't force foods—this increases resistance
• Continue offering variety without pressure
• Let them serve themselves (control reduces anxiety)
• Fortify foods they do eat (add protein powder to smoothies, vegetables to pasta sauce)
• Consider multivitamin to fill gaps while working on expansion

Long-term:

• Involve in meal planning and grocery shopping
• Teach them to prepare foods (cooking increases willingness to try)
• "No thank you" bites without pressure (try one bite, no obligation to like it)
• Exposure without pressure (put new food on table, no requirement to eat)
• Build bridges (introduce new foods similar to accepted ones)
• Address underlying anxiety if severe

When to Seek Help:

• Diet is extremely limited (<20 foods)
• Nutritional deficiencies develop
• Picky eating is worsening rather than improving
• It's causing significant family conflict or social limitations
• May indicate ARFID (Avoidant/Restrictive Food Intake Disorder)—requires professional assessment

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Problem 2: Constantly Skipping Breakfast

Situation: Teen regularly skips breakfast despite knowing they "should" eat it.

Why It Happens:

• Not hungry in morning (especially if eating late the night before)
• Rushing/lack of time
• Don't like traditional breakfast foods
• Trying to restrict calories
• Nausea in morning

Solutions:

If issue is time:

• Prep the night before (overnight oats, hard-boiled eggs, pre-make smoothie bags)
• Choose 2-minute options (granola bar + string cheese, banana + peanut butter, yogurt cup)
• Wake up 10 minutes earlier
• Eat during commute or upon arrival at school (if allowed)

If issue is lack of appetite:

• Start very small (few bites, piece of fruit, glass of milk)
• Appetite will develop as body adapts to morning eating
• Avoid eating large meal right before bed
• Wait 30-45 minutes after waking if needed

If issue is food preferences:

• Breakfast doesn't have to be "breakfast food"
• Leftovers are fine
• Sandwich is fine
• Whatever appeals to you is better than nothing

If issue is nausea:

• Try bland, easy-to-digest options (toast, banana, crackers)
• Avoid high-fat foods in morning
• Consider whether anxiety is contributing
• Consult doctor if persistent—may indicate GERD or other issue

If issue is intentional restriction:

• This is concerning—skipping breakfast to restrict calories often escalates
• Address underlying body image or eating disorder concerns
• Seek professional help if restriction is pattern across multiple meals

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Problem 3: Energy Drink Dependency

Situation: Teen relies on energy drinks to function, consuming multiple daily.

Why It Happens:

• Chronic sleep deprivation
• Inadequate nutrition (especially breakfast)
• High stress/demanding schedule
• Caffeine addiction/tolerance
• Marketing targeting teens

Health Risks:

• Excessive caffeine (can cause heart palpitations, anxiety, sleep disruption)
• High sugar content (crashes, tooth decay, blood sugar spikes)
• Masking underlying problems (poor sleep, inadequate nutrition)
• Caffeine dependence (withdrawal headaches, irritability)

Solutions:

Assess underlying causes:

• How much sleep are you getting? (Teens need 8-10 hours)
• Are you eating breakfast?
• Are you eating regularly throughout the day?
• Is chronic stress or anxiety driving need for stimulants?

Gradual reduction (don't quit cold turkey):

• Week 1: Replace one energy drink with coffee or tea (lower caffeine, no additives)
• Week 2: Replace another with sparkling water or naturally caffeinated beverage
• Week 3: Reduce to one energy drink per day maximum
• Week 4+: Continue reducing, address withdrawal symptoms with hydration and rest

Address root causes:

• Prioritize sleep (consistent bedtime, limit screens before bed)
• Establish breakfast habit
• Eat balanced meals throughout day
• Manage stress through exercise, breaks, time management
• Stay hydrated (dehydration causes fatigue)

Healthier energy strategies:

• 10-minute power nap (if possible)
• Brief walk or movement break
• Cold water on face
• Stretching or light exercise
• Healthy snack (protein + complex carb)
• Natural light exposure
• Coffee or tea (in moderation) instead of energy drinks

When to Seek Help:

• Unable to reduce despite wanting to
• Experiencing heart palpitations, chest pain, or severe anxiety
• Sleep is severely disrupted
• Using energy drinks to mask serious fatigue that might indicate health issue

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Problem 4: Social Eating Pressure

Situation: Teen feels pressure to eat like friends (either restricting together or eating unhealthy foods), struggles with food decisions in social contexts.

Why It Happens:

• Desire to fit in
• Fear of being different
• Direct peer pressure
• Diet culture prevalent in friend groups
• All-or-nothing thinking ("if I eat this, I've failed")

Scenarios and Solutions:

Scenario A: Friends are dieting/restricting

• You don't have to participate—your body's needs are your priority
• You can acknowledge their choice without joining: "That's your thing, not mine"
• Change subject when food talk dominates
• Eat what your body needs, regardless of what they're doing
• If pressure is intense, spend less time with those friends during meals
• Remember: Teen dieting often leads to disordered eating and rarely achieves intended goals

Scenario B: Social eating = only unhealthy options

• One meal out doesn't negate all your healthy choices
• Enjoy social experiences without guilt
• Make reasonable choices when possible (but don't obsess)
• Get back to regular patterns at next meal
• Balance over time, not perfection in every moment

Scenario C: Comments about your food choices

• "I'm eating what works for me"
• "My body needs fuel for [sport/activity]"
• "I'm not interested in dieting"
• "Can we talk about something else?"
• You don't owe anyone explanation for your food choices

Scenario D: Feeling left out if you don't join in dieting

• True friends respect your choices
• Suggesting healthier friendship activities (sports, hiking, non-food-centered hangouts)
• Finding friends who have healthier relationships with food
• Recognizing that shared restriction isn't healthy friendship foundation

Building Confidence:

• Know your "why" (health, performance, energy, growth)
• Practice responses to common comments
• Focus on how food makes you feel, not just social acceptance
• Recognize that your health matters more than temporary social comfort

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Problem 5: Sports Nutrition Confusion

Situation: Student athlete is unsure how to fuel for performance, experiencing fatigue, frequent injuries, or plateaued progress despite training.

Common Mistakes:

• Training on empty stomach ("fasted cardio")
• Insufficient overall calorie intake for training demands
• Not eating soon enough after training
• Inadequate protein for recovery
• Poor hydration
• Trying to lose weight during season
• Copying professional athlete diets (not appropriate for growing teens)

Solutions:

General Fueling Principles:

• Eat MORE than sedentary peers—your needs are significantly higher
• Never restrict calories during training season
• Eat consistently throughout the day, not just one large meal

Timing Matters:

Pre-Workout (30-60 min before):

• Easy-to-digest carbs for quick energy
• Examples: Banana, granola bar, applesauce, pretzels, toast with jam
• Avoid: High fat/fiber (can cause GI distress)

During Workout (if >60-90 min):

• Sports drink or easily digestible carbs
• Hydration critical

Post-Workout (within 30 min—critical window):

• Carbs + Protein for recovery and glycogen replenishment
• Examples: Chocolate milk, Greek yogurt + fruit, turkey sandwich, protein smoothie, peanut butter banana
• Don't wait until dinner—immediate refueling significantly improves recovery

Daily Needs:

• Protein: 1.2-2.0 g/kg body weight (higher end for strength athletes)
• Carbs: 5-10 g/kg (primary fuel source—don't fear carbs)
• Fats: 20-35% of calories (hormones, vitamin absorption, energy)
• Hydration: Drink before thirsty; monitor urine color; replace losses during/after training

Red Flags (Relative Energy Deficiency in Sport - RED-S):

• Declining performance despite consistent training
• Frequent injuries (especially stress fractures)
• Constant fatigue
• Loss of period (girls) or low testosterone (boys)
• Frequent illness
• Difficulty concentrating
• Irritability and mood changes

If experiencing RED-S signs: Increase calorie intake, reduce training volume, consult sports dietitian and doctor immediately. RED-S is serious and can have long-term health consequences.

Sport-Specific Considerations:

• Endurance athletes: Higher carb needs, electrolyte replacement critical
• Strength athletes: Higher protein needs, adequate calories for muscle building
• Aesthetic sports (gymnastics, dance, wrestling): High risk for underfueling—be especially vigilant
• Team sports: Variable intensity requires flexibility in fueling

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Problem 6: Vegetarian/Vegan Teen Not Meeting Nutrient Needs

Situation: Teen has chosen plant-based diet but experiencing fatigue, poor concentration, or other signs of deficiency.

Common Deficiencies:

• Protein: Not getting enough or variety of plant proteins
• Iron: Plant iron is less absorbable than heme iron from meat
• B12: Only found naturally in animal products—must supplement if vegan
• Calcium: If avoiding dairy without intentional replacement
• Zinc: Plant sources less bioavailable
• Omega-3 (DHA/EPA): Plant sources (ALA) convert poorly to active forms
• Vitamin D: Limited food sources regardless of diet

Solutions:

Protein:

• Eat variety throughout day: beans, lentils, tofu, tempeh, seitan, edamame, nuts, seeds, nut butters, whole grains
• Eggs and dairy if vegetarian (not vegan)
• Aim for protein at every meal
• Consider protein powder for smoothies if struggling to meet needs

Iron:

• Sources: Lentils, chickpeas, tofu, fortified cereals, spinach, quinoa, pumpkin seeds, cashews
• Pair with vitamin C for absorption (tomatoes, citrus, bell peppers, strawberries)
• Avoid tea/coffee with iron-rich meals (inhibits absorption)
• May need supplement if blood work shows deficiency (common in menstruating girls)

B12:

• Critical for vegans: Must supplement—no debate (deficiency causes irreversible nerve damage)
• Sources: Fortified plant milks, fortified cereals, nutritional yeast, supplements
• Vegetarians get some from eggs/dairy but may still need supplementation

Calcium:

• Fortified plant milks (shake container—calcium settles)
• Tofu made with calcium sulfate
• Tahini, almonds, chia seeds
• Leafy greens (collards, bok choy, kale)
• Fortified orange juice
• May need supplement to reach 1,300 mg/day

Omega-3:

• ALA sources: Flaxseed (ground), chia seeds, walnuts, hemp seeds
• Consider algae-based DHA supplement (conversion from ALA is very inefficient)

Zinc:

• Legumes, nuts, seeds, whole grains, fortified cereals
• Soaking/sprouting beans and grains improves absorption

Vitamin D:

• Fortified plant milks, fortified OJ, mushrooms exposed to UV light, sunlight
• Most people need supplement regardless of diet

Making It Work:

• Educate yourself—plant-based diets can be healthy but require intentionality
• Track intake for a week to identify gaps
• Consider working with dietitian specializing in plant-based nutrition
• Get blood work periodically (B12, iron, vitamin D at minimum)
• Don't rely on "vegan junk food"—French fries and Oreos are vegan but not nutritious

When Plant-Based May Not Be Appropriate (Temporarily):

• History of eating disorder (restriction dressed as ethical choice is common)
• Already struggling to meet needs on omnivorous diet
• Extremely picky eater with very limited accepted foods
• Active eating disorder

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For Mo

Assessment & Recommendations for Teen Nutrition (Ages 13-19)

Initial Assessment Questions

Identify the User:

1. Are you a teenager seeking nutrition guidance for yourself, or a parent/caregiver seeking guidance for your teen?
2. Teen's age? (13-19, specific age affects recommendations)
3. Teen's sex? (Affects iron, calcium, and protein needs; menstruation status for females)

Activity Level: 4. Physical activity level? (Sedentary, moderately active, very active/athlete) 5. If athlete: What sport(s)? How many hours/week training? Competitive level? 6. Type of activity? (Endurance, strength, team sports, aesthetic sports)

Current Eating Patterns: 7. Describe typical daily eating pattern (meals, snacks, timing) 8. Which meals are typically skipped, if any? 9. Any foods or food groups currently avoided? Why? (Preference, allergy, ethical, "diet") 10. Who typically prepares food? Does teen cook for themselves? 11. Cafeteria/school lunch or packed lunch?

Concerns & Goals: 12. What are the primary concerns? (Energy, performance, weight, concentration, mood, skin, growth, general health) 13. Any current symptoms? (Fatigue, difficulty concentrating, frequent illness, injuries, changes in menstruation, hair loss, mood issues) 14. Any diagnosed medical conditions? (Diabetes, celiac, IBD, PCOS, etc.) 15. Any dietary restrictions? (Allergies, vegetarian/vegan, cultural/religious)

Red Flag Screening: 16. Any concerns about eating patterns, body image, or relationship with food? 17. Recent weight changes (intentional or unintentional)? 18. Exercise patterns (appropriate or excessive)? 19. For girls: Menstrual status? (Regular, irregular, absent, never started) 20. Any restrictive behaviors, binge eating, or purging?

Context: 21. Living situation? (Family support, food access, financial constraints, cooking facilities) 22. Schedule demands? (School, work, activities, sleep patterns) 23. Stress levels? (Academic pressure, social stress, family stress) 24. Social environment around food? (Peer influences, family eating patterns)

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Recommendations by Situation

Situation 1: Healthy Teen Seeking General Nutrition Guidance

Profile: 13-19 years old, no concerning symptoms, moderate activity, wants to optimize nutrition for health/performance/wellbeing

Priorities:

1. Establish consistent eating pattern: 3 meals + 2-3 snacks daily, eating every 3-4 hours
2. Ensure adequate calcium: 1,300 mg/day (3-4 servings dairy or fortified alternatives)
3. Sufficient protein: Distribute across day (~20-30g per meal), especially if active
4. Variety of fruits/vegetables: Aim for color variety, 5+ servings daily
5. Adequate hydration: 8-10 glasses water daily, more if active
6. Breakfast habit: Establish if currently skipping

Key Messages:

• Your nutrient needs are higher now than they'll be as an adult
• Focus on adding nutritious foods, not restricting
• One meal doesn't make or break anything—patterns matter
• Food fuels your body, brain, and activities

Action Steps:

• Start with 1-2 small changes (e.g., establish breakfast, add protein to lunch)
• Build skills progressively (learning to prepare simple meals)
• Track how food choices affect energy, mood, and performance
• Adjust based on individual response and preferences

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Situation 2: Student Athlete with Performance/Energy Concerns

Profile: Active in sports, training 5+ hours/week, experiencing fatigue, plateaued performance, frequent injuries, or difficulty recovering

Priorities:

1. Assess total energy intake: Likely underfueling (very common in teen athletes)
2. Nutrient timing: Pre-workout fuel, immediate post-workout recovery, consistent throughout day
3. Protein adequacy: 1.2-2.0 g/kg body weight, distributed across day
4. Carbohydrate sufficiency: Primary fuel source, don't restrict (5-10 g/kg)
5. Hydration strategy: Before/during/after training, electrolyte replacement if >60 min
6. Iron and calcium: Critical for bone health under stress, oxygen transport

Red Flags to Screen For:

• RED-S (Relative Energy Deficiency in Sport): declining performance, injuries, fatigue, lost period in girls
• Pressure to maintain low weight for sport
• Restriction to "make weight" or improve performance
• Training on empty stomach regularly
• Skipping post-workout refueling

Key Messages:

• You need significantly MORE food than sedentary peers
• Underfueling sabotages all your training effort
• Timing matters—fuel before, refuel immediately after
• You can't out-train inadequate nutrition
• Weight loss during season impairs performance

Action Steps:

• Track intake for 3-5 days to assess adequacy
• Implement pre/post workout fueling protocol
• Increase overall intake if showing RED-S signs
• Consider sports dietitian if performance issues persist
• Monitor markers: energy, performance trends, injury patterns, menstrual status (girls)

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Situation 3: Picky Eater with Limited Variety

Profile: Very limited accepted foods, refuses most fruits/vegetables, diet lacks variety and likely nutritional completeness

Priorities:

1. Assess current diet: What DO they eat? Identify nutritional gaps
2. Fortify accepted foods: Add nutrients to foods they already eat
3. Bridge foods: Introduce new foods similar to accepted ones
4. Gradual exposure: Repeated exposure without pressure
5. Consider supplementation: Multivitamin to cover gaps while working on expansion
6. Rule out underlying issues: Sensory processing disorder, anxiety, control issues, ARFID

Approach:

• Don't force—increases resistance and anxiety
• Involve in shopping/cooking—increases willingness to try
• "No thank you" bite without pressure
• Celebrate small wins (trying one bite is progress)
• Keep offering variety without making it a battle
• Address anxiety if that's underlying cause

When to Refer:

• Diet is extremely limited (<20 foods)
• Nutritional deficiencies developing
• Picky eating worsening rather than improving
• Causing significant impairment (social, health, family conflict)
• May be ARFID—requires specialized treatment

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Situation 4: Teen or Parent Concerned About Weight

Profile: Expressing desire to lose weight, concerned about weight gain, or parent concerned about teen's weight

CRITICAL APPROACH:

• Do not recommend weight loss diets for teens—high risk for eating disorders, can impair growth
• Focus on health behaviors, not weight outcomes
• Assess whether concern is warranted or influenced by unrealistic standards

Assessment:

1. What's driving the concern? (Health markers, peer pressure, social media, sports, parent anxiety)
2. Growth trajectory? (Following growth curve or significant deviation?)
3. Any medical concerns? (Doctor has flagged health issues, or purely aesthetic concern)
4. Current eating patterns? (Are they already restricting, or eating very poorly)
5. Body image and mental health status?
6. Family patterns around food and weight?

If Concern is Appropriate (Medical Issues):

• Work with pediatrician—don't DIY teen weight management
• Focus on adding nutritious foods, not restricting
• Increase vegetables, fruits, whole grains, protein, water
• Reduce sugary drinks and highly processed foods
• Increase physical activity for health and enjoyment (not punishment)
• Never frame as "diet"—frame as getting healthier/stronger

If Concern is Body Image/Aesthetic:

• Normalize diverse body sizes and shapes
• Address unrealistic beauty standards and social media influence
• Focus on what body can DO, not how it looks
• Encourage health behaviors without weight focus
• Monitor for disordered eating patterns
• Consider therapy if body image concerns are intense

Red Flags Requiring ED Evaluation:

• Eliminating food groups
• Obsessive calorie counting
• Excessive exercise
• Purging behaviors
• Extreme body dissatisfaction
• Social withdrawal around food

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Common Mistakes (For Mo to Help Users Avoid)

1. Restricting calories during adolescence

   • Mistake: Teen or parent puts teen "on a diet" to lose weight
   • Consequence: Impaired growth, nutrient deficiencies, increased eating disorder risk, metabolic adaptation
   • Correct approach: Focus on food quality and health behaviors, not weight loss

2. Skipping breakfast chronically

   • Mistake: "Not a breakfast person" or "no time"
   • Consequence: Poor concentration, extreme hunger later, reduced athletic performance, metabolic impacts
   • Correct approach: Start small, prep ahead, choose quick options, reframe what "breakfast" can be

3. Underfueling athletic training

   • Mistake: Not eating enough for training demands, training fasted, skipping post-workout refueling
   • Consequence: RED-S, injuries, impaired performance, lost period (girls), plateaued progress
   • Correct approach: Eat MORE with increased training, time nutrients around workouts, prioritize recovery

4. Going vegetarian/vegan without education

   • Mistake: Eliminating animal products without replacing key nutrients
   • Consequence: Protein, iron, B12, calcium, zinc, omega-3 deficiencies
   • Correct approach: Intentional replacement of nutrients, likely supplementation, periodic blood work

5. Relying on energy drinks for function

   • Mistake: Multiple energy drinks daily to compensate for poor sleep/nutrition
   • Consequence: Caffeine dependence, blood sugar crashes, masking underlying problems, heart issues
   • Correct approach: Address root causes (sleep, consistent eating, stress management), gradual reduction

6. All-or-nothing thinking

   • Mistake: "Perfect" eating or complete abandon, rigid food rules, guilt over "bad" foods
   • Consequence: Binge-restrict cycles, poor relationship with food, social isolation, eating disorder risk
   • Correct approach: Flexibility, balance over time, no foods are forbidden, 80/20 principle

7. Ignoring hunger cues during growth spurts

   • Mistake: Restricting when appetite dramatically increases
   • Consequence: Stunted growth, nutrient deficiencies, extreme hunger leading to binges
   • Correct approach: Honor increased hunger, ensure nutrient density, understand growth spurts are temporary

8. Comparing needs to peers or adults

   • Mistake: "My friend eats less than me," or "That's more than my mom eats"
   • Consequence: Inadequate intake for individual needs
   • Correct approach: Your needs are unique based on growth stage, activity, genetics—comparison is pointless

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Example Scenarios for Mo

Scenario 1: User: "My 15-year-old daughter is a competitive swimmer training 10 hours/week. She's always tired, her times are getting worse even though she's training hard, and her period stopped 3 months ago. She eats pretty healthy—lots of salads and grilled chicken. What should I do?"

Mo's Assessment:

• RED FLAGS: Amenorrhea (lost period), declining performance despite training, chronic fatigue
• Likely diagnosis: Relative Energy Deficiency in Sport (RED-S)—severely underfueling for training demands
• Critical issue: "Healthy eating" is code for restriction; salads and grilled chicken are too low-calorie/low-carb for 10 hrs/week swimming

Mo's Response: "This is concerning and requires immediate attention. Your daughter is showing signs of Relative Energy Deficiency in Sport (RED-S)—a serious condition where athletes don't eat enough to support their training. Loss of period, declining performance, and chronic fatigue are major red flags.

Despite seeming 'healthy,' salads and grilled chicken don't provide nearly enough calories or carbohydrates for 10 hours of weekly swimming. Swimmers burn enormous amounts of energy and need substantial carbs to fuel performance and recovery.

Immediate steps:

1. See pediatrician this week—her lost period requires medical evaluation
2. Significantly increase food intake, especially carbohydrates (pasta, rice, bread, fruit)
3. Add pre-workout and post-workout snacks (not just meals)
4. Consider reducing training volume temporarily while increasing nutrition
5. Consult sports dietitian who specializes in teen athletes
6. Monitor for eating disorder—restriction is common in aesthetic/weight-sensitive sports

What to increase:

• Carbs at every meal (she needs 5-10g/kg body weight)
• Pre-swim fuel (30-60 min before: banana, granola bar, toast)
• Post-swim recovery (immediately after: chocolate milk, yogurt + fruit, sandwich)
• Overall portion sizes—she likely needs 2,500-3,500+ calories daily

Her health is more important than swimming performance right now. RED-S can have long-term consequences including bone loss and fertility issues if not addressed promptly."

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Scenario 2: User: "I'm 16 and trying to eat healthier. I cut out carbs and sugar and only eat clean foods. But now I'm cold all the time, can't concentrate in school, and feel anxious about food constantly. Is this normal?"

Mo's Assessment:

• RED FLAGS: "Clean eating," eliminated food groups, physical symptoms (cold, concentration issues), food anxiety
• Likely diagnosis: Restrictive eating pattern, possible early-stage eating disorder (orthorexia)
• Critical issue: What started as "healthy" has become restrictive and is causing physical/mental harm

Mo's Response: "What you're experiencing is concerning and NOT normal—these are warning signs that your eating has become too restrictive.

Being cold all the time, difficulty concentrating, and constant food anxiety indicate your body isn't getting enough energy and nutrients. Your brain needs carbohydrates to function properly, and severely restricting them impairs concentration, mood, and cognitive performance.

The reality:

• There are no 'unclean' foods—this is diet culture language
• Your body needs carbs, especially during adolescence when your brain is still developing
• Eliminating entire food groups often leads to nutrient deficiencies
• Food anxiety that interferes with life is a sign eating has become disordered

What you should do:

1. Talk to a trusted adult (parent, school counselor, doctor) about what you're experiencing
2. See your doctor—get physical exam and blood work to check for deficiencies
3. Consider working with a dietitian who specializes in adolescents and eating disorders
4. Start reintroducing foods you've eliminated, one at a time
5. Challenge the 'clean eating' mentality—all foods can fit into healthy eating

Immediate steps:

• Add back carbs gradually (start with fruit, then whole grains, then other carbs)
• Stop labeling foods as 'good' or 'bad'
• Reduce time on social media if it's promoting restrictive eating
• Talk to someone rather than continuing to restrict

You're at a critical point—these patterns often worsen if not addressed. Early intervention can prevent a full eating disorder from developing. Please reach out for support."

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Scenario 3: User: "My 14-year-old son plays football and lifts weights. He wants to build muscle and has been reading about bodybuilder diets online. He's eating tons of chicken and protein shakes but avoiding carbs. Is this okay?"

Mo's Assessment:

• Concern: Teen copying adult bodybuilder protocols inappropriate for adolescent
• Issues: Likely excessive protein, insufficient carbs, possibly restrictive overall
• Risk: Disordered eating patterns in male athletes often overlooked

Mo's Response: "While it's great your son is interested in nutrition for performance, bodybuilder diets are NOT appropriate for 14-year-olds. Teen athletes have very different needs than adult bodybuilders, and these extreme approaches can backfire.

Problems with this approach:

1. Avoiding carbs impairs performance—football requires explosive power fueled by carbohydrates, not just protein
2. Excessive protein without adequate carbs/fats is unbalanced—can stress kidneys, displace other needed nutrients
3. Teen bodies need variety—not just one macronutrient
4. Growth requires balanced nutrition—he's still growing and needs all food groups

What he actually needs:

• Balanced intake: Protein yes, but also carbs and healthy fats
• Protein: ~1.2-1.6 g/kg body weight (NOT the 2-3 g/kg bodybuilders use)
• Carbs: 5-8 g/kg for athletic teen (primary fuel for high-intensity sports like football)
• Timing: Carbs before training, carbs + protein after
• Variety: Vegetables, fruits, whole grains, dairy, healthy fats

Recommended approach:

1. Help him understand teen athlete nutrition is different from adult bodybuilding
2. Consider consulting sports dietitian for personalized plan
3. Focus on performance outcomes (strength, speed, recovery) not just appearance
4. Ensure he's not restricting overall—teen athletes often under-eat
5. Monitor for disordered eating—male athletes are at risk too

Example day for muscle building + football:

• Breakfast: Eggs, oatmeal with berries, milk
• Snack: Greek yogurt, granola, fruit
• Lunch: Turkey sandwich (2), veggies, apple, milk
• Pre-practice: Banana, granola bar
• Post-practice: Chocolate milk, PB sandwich
• Dinner: Chicken, sweet potato, broccoli, salad
• Evening: Cottage cheese with fruit, or protein smoothie if hungry

He can build muscle AND perform well with balanced nutrition—he doesn't have to choose one or restrict food groups."

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Scenario 4: User: "I'm 17 and just went vegan. I feel tired all the time now and my parents say I'm not getting enough nutrition. What am I missing?"

Mo's Assessment:

• Transition: Recently went plant-based without adequate education on nutrient replacement
• Symptoms: Fatigue suggests possible deficiencies (iron, B12, protein, calories)
• Need: Education on meeting nutrient needs on vegan diet

Mo's Response: "Vegan diets can absolutely be healthy for teens, but they require more intentionality than omnivorous diets. Your fatigue suggests you're likely missing some key nutrients. Let's identify what you need to add.

Critical nutrients for vegan teens:

1. Vitamin B12 (MUST supplement)

• Not negotiable—only in animal products
• Deficiency causes fatigue and irreversible nerve damage
• Get sublingual B12 supplement (500-1,000 mcg daily)

2. Iron

• Plant iron is less absorbable than meat
• Sources: Lentils, chickpeas, tofu, fortified cereals, spinach, cashews, pumpkin seeds
• Pair with vitamin C (citrus, tomatoes, peppers) for absorption
• Avoid tea/coffee with iron-rich meals
• May need supplement if blood work shows deficiency (ask doctor)

3. Protein

• Needs: ~0.85 g/kg minimum (more if active)
• Sources: Beans, lentils, tofu, tempeh, edamame, nuts, seeds, nut butter, whole grains
• Include at every meal

4. Calcium

• Need 1,300 mg/day (higher than any other age)
• Sources: Fortified plant milk (shake before pouring), tofu with calcium, tahini, almonds, leafy greens, fortified OJ
• Likely need supplement to reach 1,300 mg

5. Omega-3 (DHA)

• Plant omega-3 (ALA from flax, chia, walnuts) converts poorly to DHA
• Consider algae-based DHA supplement

6. Vitamin D

• Most people need supplement regardless of diet
• Especially if limited sun exposure

7. Zinc

• Sources: Legumes, nuts, seeds, whole grains
• Soaking/sprouting improves absorption

Immediate action steps:

1. Start B12 supplement NOW
2. Track your food for 3 days—identify specific gaps
3. See doctor for blood work (B12, iron, vitamin D at minimum)
4. Consider working with plant-based dietitian
5. Add fortified foods (fortified cereals, plant milks, nutritional yeast)
6. Make sure you're eating ENOUGH—calories matter too

Example day:

• Breakfast: Oatmeal with ground flaxseed, berries, fortified plant milk, nut butter
• Snack: Hummus with veggies, whole grain crackers
• Lunch: Tofu stir-fry with lots of veggies, brown rice, fortified plant milk
• Snack: Trail mix (nuts, seeds, dried fruit), apple
• Dinner: Bean burrito bowl (beans, rice, avocado, salsa, greens)
• Include: B12 supplement, possibly calcium and vitamin D

Vegan diets work for teens when done thoughtfully. Your fatigue should improve once you fill these gaps."

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Red Flags Requiring Eating Disorder Specialist Referral

Immediate RED referral:

• Any purging behaviors (vomiting, laxatives, diuretics)
• Extreme restriction (eating <50% of needs)
• Rapid significant weight loss
• Suicidal ideation
• Severe malnutrition requiring medical stabilization
• Complete refusal to eat entire food groups due to fear

Strong concern—refer to ED specialist:

• Obsessive calorie counting/tracking interfering with life
• Rigid food rules and intense anxiety when broken
• Excessive exercise (compensatory, can't rest, exercising despite injury/exhaustion)
• Eating only "clean" or "safe" foods, intense fear of other foods
• Social withdrawal to avoid food situations
• Body checking behaviors (constant weighing, measuring, mirror checking)
• Lost period for 3+ months (after previously regular)
• Eating in secret, hiding food
• Binge eating episodes
• Expressing that thoughts about food/body/weight dominate most of day

Consider referral (monitor closely):

• Increasingly restrictive patterns
• Dieting despite not being overweight
• "Healthy eating" that's becoming rigid and anxiety-producing
• Over-exercising relative to intake
• Fixation on body size/shape interfering with activities
• Avoiding social eating increasingly
• Vegetarian/vegan transition that seems more about restriction than ethics

Mo's role: Identify red flags early, express concern non-judgmentally, facilitate referral to appropriate provider (eating disorder dietitian, therapist, medical team), continue support alongside specialist treatment.

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❓ Common Questions

Frequently asked questions about teen nutrition

Q1: Do teens really need MORE nutrients than adults?

Yes—for many nutrients, adolescent needs are the highest of any life stage outside pregnancy/lactation.

Here's why:

• Growth velocity: Gaining 20-25% of adult height and 50% of adult weight requires enormous nutritional resources
• Bone development: ~45% of adult bone mass is built during teen years; calcium needs peak at 1,300 mg/day (higher than adults, including elderly)
• Brain remodeling: Massive neural development requires specific nutrients (omega-3, iron, B vitamins)
• Sexual maturation: Puberty creates additional nutritional demands
• Increased muscle mass: Especially in boys, requires protein and energy

Nutrients with higher needs than adults:

• Calcium: 1,300 mg (vs. 1,000 mg for adults)
• Protein per kg body weight (especially if active)
• Iron (especially menstruating girls): 15 mg vs. 8 mg for adult women
• Many B vitamins, zinc, phosphorus

The paradox: Needs are highest precisely when eating patterns become most chaotic, irregular, and influenced by non-nutritional factors (social pressure, independence, busy schedules, diet culture).

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Q2: Should teens skip breakfast to lose weight or for "intermittent fasting"?

No. Skipping breakfast is generally NOT recommended for teens, for several reasons:

Why breakfast matters for teens:

1. Brain fuel: After 8-10 hours without food (overnight), your brain needs glucose for concentration, memory, and learning
2. Academic performance: Studies consistently show breakfast eaters have better grades, attention, and test scores
3. Metabolic regulation: Regular breakfast eating is associated with better overall diet quality and healthier weight
4. Athletic performance: Morning or midday training suffers without fuel
5. Growth needs: Teens' high nutrient needs are hard to meet in fewer eating occasions

Intermittent fasting in teens:

• Research on IF is in adults—effects on growing teens are unknown
• Restricting eating windows can make it nearly impossible to meet teen nutrient needs
• High risk of triggering disordered eating patterns
• May impair growth and development
• Not recommended by pediatric nutrition organizations

If genuinely not hungry in morning:

• Start small (piece of fruit, glass of milk, handful of nuts)
• Your body will adapt—appetite develops with consistent morning eating
• Eat within 1-2 hours of waking if truly can't eat immediately
• Examine whether late-night eating is suppressing morning appetite

Bottom line: Consistent eating pattern with breakfast is optimal for teen health, growth, and performance. Intentional fasting or meal-skipping is not appropriate during adolescence.

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Q3: How much protein do teen athletes really need?

Teen athletes need 1.2-2.0 g/kg body weight daily, depending on sport type and training intensity.

Breaking it down:

Sedentary teens: ~0.85 g/kg (minimum) Moderately active: ~1.0-1.2 g/kg Endurance athletes: ~1.2-1.4 g/kg Strength/power athletes: ~1.6-2.0 g/kg Team sports (mixed intensity): ~1.4-1.7 g/kg

Example: 150 lb (68 kg) teen athlete in strength sport

• Needs: 68 kg × 1.8 g/kg = ~122 g protein daily

What that looks like:

• Breakfast: 2 eggs + Greek yogurt = 25g
• Snack: Protein bar = 15g
• Lunch: Turkey sandwich (4 oz turkey) = 28g
• Snack: Handful almonds + string cheese = 12g
• Dinner: Chicken breast (6 oz) = 42g
• Total: ~122g

Common mistakes:

1. Front-loading: Eating 60g at dinner but 10g at breakfast/lunch—spread it throughout the day
2. Undereating overall: If total calories are too low, protein gets burned for energy instead of used for muscle building
3. Excessive protein: More isn't always better; above ~2.0 g/kg provides no additional benefit and displaces other needed nutrients
4. Timing neglect: Post-workout window (within 30 min) is critical for recovery

Protein distribution matters: Aim for ~20-30g per meal for optimal muscle protein synthesis.

Plant-based athletes: Can meet needs but requires more volume and variety (beans, lentils, tofu, tempeh, seitan, nuts, seeds, protein powder)

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Q4: Is it normal for appetite to vary dramatically during teen years?

Yes—appetite fluctuations during adolescence are completely normal and expected.

Why appetite varies:

Growth spurts: During active growth periods, appetite can increase dramatically (sometimes 50% or more). Teens may suddenly eat adult-sized portions or eat constantly. This is normal and necessary—honor this hunger.

After growth spurt: Once height/weight gain stabilizes, appetite naturally decreases again

Hormonal fluctuations: Especially in girls, appetite may vary across menstrual cycle

Activity changes: Starting/stopping sports, changing training intensity affects hunger

Stress: Academic pressure, social stress can either increase or suppress appetite

Sleep: Poor sleep disrupts hunger hormones (ghrelin and leptin)

What's normal:

• Ravenous hunger during growth spurts
• Eating significantly more than peers or siblings (or parents)
• Appetite decreasing after rapid growth period ends
• Variations in hunger day-to-day based on activity, sleep, stress

What's concerning:

• Ignoring intense hunger to restrict food intake
• Feeling guilty about increased appetite
• Forcing yourself to eat less despite genuine hunger
• Appetite completely disappearing for extended periods
• Eating only when extremely hungry, then overeating (ignoring moderate hunger cues)

How to respond:

• Honor your hunger: If you're genuinely hungry, eat—your body is telling you it needs fuel
• Focus on nutrient density during high-appetite periods: Growing bodies need vitamins/minerals, not just calories
• Don't panic about increased eating: It will naturally stabilize when growth slows
• Eat regularly: Consistent meal times prevent extreme hunger swings

For parents: Don't restrict food when teens show increased appetite during growth spurts. This is precisely when they need maximum nutrition. Provide nutrient-dense options and let them eat to satiety.

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Q5: Can teens be healthy on vegetarian or vegan diets?

Yes, but it requires intentionality, education, and often supplementation.

Plant-based diets CAN provide everything teens need, but you must be strategic about replacing nutrients typically found in animal products.

Critical nutrients requiring attention:

Nutrient	Why It Matters	Vegan Sources	Supplementation?
B12	Nerve function, red blood cells, DNA synthesis	Fortified foods, nutritional yeast	Required for vegans—no debate
Iron	Oxygen transport, energy, cognition	Lentils, chickpeas, tofu, fortified cereals, spinach, cashews + vitamin C	Often needed, especially menstruating girls
Calcium	Bone development (peak need during teens)	Fortified plant milks, tofu with calcium, tahini, almonds, leafy greens	Likely needed to reach 1,300 mg
Omega-3 (DHA)	Brain development, mood regulation	Algae-based supplements (conversion from ALA is inefficient)	Recommended
Zinc	Immune function, growth, sexual maturation	Legumes, nuts, seeds, whole grains (soak/sprout for better absorption)	Consider if intake is low
Vitamin D	Calcium absorption, bone health, immune function	Fortified foods, sunlight, supplements	Most teens need regardless of diet
Protein	Growth, muscle development, satiety	Beans, lentils, tofu, tempeh, seitan, nuts, seeds, whole grains	Usually adequate with variety

Making it work:

• Educate yourself: Don't just eliminate animal products—learn what to replace them with
• Eat variety: Different plant proteins provide different amino acids
• Fortified foods are your friend: Plant milks, cereals, nutritional yeast, OJ
• Supplement strategically: B12 is non-negotiable for vegans; others as needed
• Get blood work: Check B12, iron, vitamin D periodically
• Work with dietitian: Especially beneficial during first year of transition

Red flags (diet may not be adequate):

• Persistent fatigue
• Difficulty concentrating
• Frequent illness
• Hair loss
• Slow wound healing
• Lost period (girls)
• Poor athletic performance/recovery

When plant-based may not be appropriate:

• History of eating disorder (restriction often disguised as ethical choice)
• Current eating disorder
• Already struggling to meet needs on omnivorous diet
• Extremely picky eater with very limited accepted foods

Bottom line: Vegan/vegetarian diets can support teen health and growth when thoughtfully planned and supplemented. They require more nutritional knowledge than omnivorous diets—don't wing it.

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Q6: Why do teen girls stop getting their periods?

Loss of menstrual period (amenorrhea) in teen girls is a significant red flag indicating the body is under physiological stress.

Common causes in teens:

1. Insufficient Energy Availability (Most Common)

• Not eating enough for activity level
• Common in athletes (especially endurance, aesthetic sports)
• Body shuts down "non-essential" functions (like reproduction) to conserve energy
• Often unintentional—teen may not realize they're underfueling

2. Low Body Fat

• Body fat is necessary for hormone production
• Excessive exercise combined with low intake
• Rapid weight loss

3. Relative Energy Deficiency in Sport (RED-S)

• Syndrome in athletes: insufficient energy intake relative to energy expenditure
• Affects period, bone health, immune function, performance, mood
• Can occur at any weight

4. Eating Disorders

• Anorexia nervosa (most obvious)
• Bulimia
• Orthorexia
• Overexercise disorder

5. Other Medical Causes

• PCOS (polycystic ovary syndrome)
• Thyroid disorders
• Hormonal imbalances
• Certain medications

Why it matters:

• Bone health: Peak bone mass is built during teens; low estrogen from lost period impairs bone development, increasing lifelong fracture risk
• Fertility: May affect future fertility
• Overall health marker: Indicates body is stressed and not functioning optimally
• Growth: May impair final height attainment

What to do:

1. See doctor immediately—don't wait to see if it comes back
2. Increase food intake if underfueling is suspected
3. Reduce exercise volume/intensity temporarily
4. Get evaluated for eating disorder if restriction is present
5. Rule out medical causes (PCOS, thyroid)

Common scenario: Teen athlete "eating healthy" (salads, grilled chicken, avoiding carbs) + intense training = lost period. Solution: significantly increase intake, especially carbohydrates, and reduce training until period returns.

Bottom line: Lost period is NOT normal, NOT a sign of being a "serious athlete," and NOT something to ignore. It indicates a problem requiring immediate medical attention and intervention.

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✅ Quick Reference

Essential nutrient targets for teens at-a-glance

Key Nutrient Needs for Ages 13-19

Nutrient	Amount	Why It's Critical	Top Sources
Calcium	1,300 mg/day	Peak bone mass formation; highest need of any age; ~45% of adult bone built during teens	Dairy (milk, yogurt, cheese), fortified plant milks, tofu with calcium, leafy greens, fortified OJ, sardines
Iron	Girls: 15 mg/day Boys: 11 mg/day	Expanding blood volume, muscle development, oxygen transport, cognitive function; girls lose iron through menstruation	Red meat, poultry, fish, beans, lentils, fortified cereals, spinach, cashews, tofu (pair plant sources with vitamin C)
Protein	Sedentary: 0.85 g/kg Active: 1.2-2.0 g/kg	Muscle, bone, hormone development; tissue repair; immune function; distribute across day for optimal use	Meat, poultry, fish, eggs, dairy, beans, lentils, tofu, nuts, seeds, protein powder
Omega-3 (DHA/EPA)	1.1-1.6 g/day	Brain development (continues to age 25), mood regulation, inflammation reduction, hormone production	Fatty fish (salmon, sardines, mackerel), walnuts, flaxseed, chia seeds, algae supplements
Vitamin D	600 IU/day (minimum)	Calcium absorption, bone health, immune function, mood; most teens are deficient	Fatty fish, fortified milk/plant milks, fortified cereals, egg yolks, sunlight; often requires supplementation
Zinc	Girls: 9 mg/day Boys: 11 mg/day	Immune function, wound healing, protein synthesis, sexual maturation, growth	Oysters, red meat, poultry, beans, nuts, whole grains, dairy, fortified cereals
Folate	400 mcg/day	DNA synthesis, red blood cell formation, rapid cell division during growth	Leafy greens, legumes, fortified grains, citrus, avocado, asparagus
Vitamin B12	2.4 mcg/day	Red blood cell formation, nervous system function, DNA synthesis; vegans MUST supplement	Meat, fish, poultry, eggs, dairy, fortified cereals, fortified plant milks, nutritional yeast
Vitamin C	Girls: 65 mg/day Boys: 75 mg/day	Iron absorption (critical for plant-based iron), immune function, wound healing, antioxidant	Citrus fruits, strawberries, bell peppers, broccoli, tomatoes, kiwi
Fiber	Girls: 26 g/day Boys: 31 g/day	Digestive health, satiety, blood sugar regulation, long-term disease prevention	Whole grains, beans, lentils, vegetables, fruits, nuts, seeds
Water	8-10 glasses/day (more if active)	Hydration for cognition, athletic performance, temperature regulation, digestion	Water (primary), milk, herbal tea, fruits with high water content

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Sample Daily Eating Pattern

Goal: Meet nutrient needs with realistic, teen-friendly foods

Breakfast (7:00 AM)

• 2 eggs (12g protein, iron, B12)
• 2 slices whole wheat toast with butter (whole grains, energy)
• 1 orange (vitamin C for iron absorption)
• 1 glass milk or fortified plant milk (calcium, protein, vitamin D)

Mid-Morning Snack (10:00 AM)

• Greek yogurt (calcium, protein)
• Granola (whole grains)
• Handful of berries (antioxidants, fiber)

Lunch (12:30 PM)

• Turkey and cheese sandwich on whole wheat (protein, calcium, whole grains)
• Baby carrots with hummus (vegetables, plant protein, fiber)
• Apple (fiber, vitamin C)
• Water

After-School Snack (3:30 PM)

• Handful of almonds (healthy fats, calcium, vitamin E)
• Banana (potassium, energy)

Dinner (6:30 PM)

• Grilled salmon (omega-3, protein)
• Brown rice (whole grains, fiber)
• Steamed broccoli with cheese (calcium, vegetables, vitamin C)
• Side salad with olive oil dressing (vegetables, healthy fats)
• Glass of milk (calcium)

Evening Snack (if hungry, 8:30 PM)

• Peanut butter on whole grain crackers (protein, healthy fats)
• Small glass of milk or plant milk (calcium)

Approximate Totals:

• Calories: ~2,500-2,800 (adjust based on activity level)
• Protein: ~110-120g
• Calcium: ~1,400 mg
• Iron: ~16-18 mg
• Omega-3: ~1.5g
• Fiber: ~28-32g
• Hydration: 8-10 glasses water throughout day

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Quick Checklist: Am I Meeting My Needs?

Daily Goals:

• ✓ Ate breakfast within 1-2 hours of waking
• ✓ Included protein at each meal (3+ times today)
• ✓ Had 3-4 servings of calcium-rich foods
• ✓ Ate 5+ servings of fruits and vegetables (variety of colors)
• ✓ Chose whole grains over refined (at least half the time)
• ✓ Ate every 3-4 hours (didn't go long stretches without food)
• ✓ Drank 8-10 glasses of water
• ✓ Included healthy fats (nuts, avocado, fatty fish, olive oil)
• ✓ If athlete: fueled before and refueled after training

Weekly Goals:

• ✓ Tried at least one new healthy food
• ✓ Prepared at least one meal independently
• ✓ Ate a variety of different proteins (not just chicken every day)
• ✓ Included leafy greens multiple times
• ✓ Had fatty fish at least once (salmon, sardines, mackerel)
• ✓ Limited sugary drinks and excessive caffeine
• ✓ Enjoyed treats without guilt

Red Flags to Watch:

• ✗ Skipping multiple meals regularly
• ✗ Eliminating entire food groups
• ✗ Feeling anxious or guilty about food choices
• ✗ Extreme fatigue despite adequate sleep
• ✗ Difficulty concentrating in school
• ✗ Lost period (girls) or irregular cycles
• ✗ Frequent injuries (athletes)
• ✗ Constant thoughts about food, weight, or body

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💡 Key Takeaways

Essential Insights for Teen Nutrition

1. Your nutrient needs right now are higher than they'll be as an adult. For calcium, protein per pound, iron (girls), and many other nutrients, adolescence represents peak requirements. This isn't the time to restrict—it's the time to nourish your rapidly growing body and brain.

2. Eating patterns matter more than perfection. One fast food meal doesn't negate all your healthy choices, and one salad doesn't offset consistently poor nutrition. Focus on what you do most of the time, not occasional indulgences or imperfect days.

3. Breakfast isn't optional for optimal performance. After 8-10 hours without food, your brain desperately needs fuel for learning, memory, and concentration. Students who eat breakfast consistently outperform those who skip it—academically, athletically, and in mood regulation.

4. Athletes must eat more, not less, for peak performance. Underfueling is the number one mistake teen athletes make. No amount of training can overcome inadequate nutrition. If you're training hard but seeing declining performance, frequent injuries, or lost period (girls), you're likely not eating enough.

5. Restriction during adolescence has long-term consequences. Dieting, eliminating food groups, or "eating clean" to extremes during your teen years increases eating disorder risk, can stunt growth, compromises bone development, impairs brain function, and sets up problematic relationships with food that persist for years. Health comes from nourishment, not restriction.

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🔗 Connections to Other Topics

Related Wellness Science

• Body Science: Growth & Development - How your body changes during adolescence and what it needs
• Nutrition: Macronutrients - Understanding protein, carbs, and fats for growth
• Nutrition: Micronutrients - Essential vitamins and minerals for development
• Movement & Exercise - Safe and effective training for growing bodies
• Sleep Science - Why teens need 8-10 hours and how nutrition affects sleep
• Stress & Mind - Managing academic and social pressures
• Gut Health - Digestive health and nutrient absorption
• Women's Health: Menstrual Cycle - Supporting healthy periods through nutrition

Related Goals

• Team Sports Nutrition - Fueling for school sports and competition
• Endurance Training - For teen runners, swimmers, and cyclists
• Strength & Power - Building muscle safely during growth
• Eating Disorder Recovery - Critical warning signs and getting help
• Healthy Weight Management - Non-diet approaches for teens
• Immune Support - Staying healthy during school year
• Energy & Fatigue - Combating afternoon crashes and brain fog

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📚 Sources

Evidence-based references (tiered by strength)

Tier 1: Systematic Reviews, Meta-Analyses, Clinical Guidelines

1. Institute of Medicine (IOM). Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press, 2011.

   • Establishes calcium RDA of 1,300 mg for ages 9-18 (highest of any age group)

2. Institute of Medicine (IOM). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.

   • Establishes macronutrient recommendations for adolescents

3. Golden NH, Schneider M, Wood C. Preventing Obesity and Eating Disorders in Adolescents. Pediatrics. 2016;138(3):e20161649.

   • AAP clinical report on preventing both obesity and eating disorders; emphasizes non-diet approaches

4. Mountjoy M, et al. International Olympic Committee (IOC) Consensus Statement on Relative Energy Deficiency in Sport (RED-S). Br J Sports Med. 2018;52(11):687-697.

   • Comprehensive review of RED-S in athletes, including adolescents

5. Rogol AD, Roemmich JN, Clark PA. Growth at Puberty. J Adolesc Health. 2002;31(6 Suppl):192-200.

   • Reviews growth patterns, velocity, and nutritional demands during adolescence

Tier 2: Peer-Reviewed Research Studies

6. Rampersaud GC, Pereira MA, Girard BL, Adams J, Metzl JD. Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents. J Am Diet Assoc. 2005;105(5):743-760.

   • Evidence linking breakfast consumption to academic performance

7. Benton D, Parker PY. Breakfast, Blood Glucose, and Cognition. Am J Clin Nutr. 1998;67(4):772S-778S.

   • Mechanisms by which breakfast affects cognitive function

8. Rodriguez NR, DiMarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009;109(3):509-527.

   • Sports nutrition guidelines including adolescent athletes

9. Craig WJ, Mangels AR; American Dietetic Association. Position of the American Dietetic Association: Vegetarian Diets. J Am Diet Assoc. 2009;109(7):1266-1282.

   • Evidence-based guidance on plant-based diets across life stages, including adolescence

10. Marra MV, Boyar AP. Position of the American Dietetic Association: Nutrient Supplementation. J Am Diet Assoc. 2009;109(12):2073-2085.

    • When supplementation is necessary vs. optional

11. O'Neil CE, Byrd-Bredbenner C, Hayes D, Jana L, Klinger SE, Stephenson-Martin S. The Role of Breakfast in Health: Definition and Criteria for a Quality Breakfast. J Acad Nutr Diet. 2014;114(12 Suppl):S8-S26.

    • Defines components of nutritious breakfast

12. McCabe MP, Ricciardelli LA. Body Image Dissatisfaction Among Males Across the Lifespan: A Review of Past Literature. J Psychosom Res. 2004;56(6):675-685.

    • Body image issues in male adolescents (often overlooked)

Tier 3: Professional Organization Resources

13. Academy of Nutrition and Dietetics. Nutrition for Teen Athletes.

    • Evidence-based guidance for fueling adolescent athletic performance

14. American Academy of Pediatrics (AAP). Healthy Active Living for Families.

    • Family-centered approach to adolescent nutrition and activity

15. USDA MyPlate Teen Resources.

    • Age-appropriate portion guidance and meal planning

16. National Eating Disorders Association (NEDA). Adolescent Nutrition and Eating Disorders.

    • Warning signs, prevention, and when to seek help

17. American College of Sports Medicine. The Female Athlete Triad.

    • Comprehensive resource on energy availability, menstrual function, and bone health in female athletes

Tier 4: Educational Resources

18. Centers for Disease Control and Prevention (CDC). Adolescent and School Health: Nutrition.

    • Public health perspective on teen nutrition

19. National Institutes of Health (NIH) Office of Dietary Supplements. Fact Sheets for Health Professionals.

    • Detailed information on individual vitamins and minerals, including adolescent needs

20. Ellyn Satter Institute. Feeding Teenagers.

    • Evidence-informed approach to supporting adolescent eating competence and autonomy