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Adolescents who have more than 4 meals a day are thinner
Date:6/20/2012

r, only 18.5% of the boys did not do some form of sport as opposed to 48.5% of the girls.

Special requirements

Sexual maturity and the increase in size and weight determine the nutritional needs of adolescents, who grow by approximately 20% of their adult height and 50% of their muscle and bone mass during puberty.

Such processes require a high amount of energy and nutrients and so the diet should be designed to meet such requirements. During adolescence, the three most important minerals are calcium, iron and zinc.

Whereas calcium is essential for bone growth, iron is involved in haematologic tissue (red blood cells) and muscle tissue growth, and zinc plays a part is bone and muscle growth. It is also linked to hair and nail growth.

Dietary recommendations for adolescents include drinking three or four glasses of milk or yoghurt for calcium, vitamin D and riboflavin; five or more portions of fruit and vegetables; two portions of lean protein foods; six to twelve portions of cereal, pasta, rice and potatoes; and eat foods rich in fat and sugar in moderation.


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