Common Adolescent Nutrition
Issues
Iron
Low iron levels are associated
with
• poor academic performance
• Fatigue
• Headaches
• Decreased attention span
• Pallor
• Poor muscle development
• Red meat
• Egg yolks
• Dark, leafy greens (spinach,
collards)
• Dried fruit (prunes, raisins)
• Iron-enriched cereals and
grains (check the labels)
• Mollusks (oysters, clams,
scallops)
• Turkey or chicken giblets
• Beans, lentils, chick peas and
soybeans
• Liver
• Artichokes
Calcium
Low calcium intake has been
associated with
• Osteoporosis in later life
Calcium also plays a role in
• Muscle development
• Tooth strength
• Dairy
• Sardines
• Dark greens (kale, turnip,
arugula, …)
• Soy milk
• Oatmeal
• Sesame, sunflower seeds
• Soy or white beans
• Almonds
• Brocolli
• Salmon
Fat
Reducing fat intake
decreases the likelihood
of
• Obesity
• Heart disease
• Cancer
Sugar
Lowering sugar intake
decreases the likelihood
of
• Dental cavities
• Obesity
And reducing sugar also
leaves room for nutrient
dense foods
Fruits and Vegetables
• Adolescents should
consume no fewer than
5 serving per day
Low intake associated
with
• Obesity
• Cancer
• Heart disease
• These foods are high in
vitamins A, C, and other
antioxidants