Your teenager might be causing a lot of tantrums now days and one of the prime one would be regarding their eating habits. While you’re anxious about kids not having proper diet, they are adamant on having junk and this disagreement turns out to be no good for anyone.

However, before you force your teens on eating something, it is important to know what are the essential macromolecules and nutrients they need in order to efficiently derive a diet plan.


Proteins are made up of aminoacids which are known as the  building blocks of the body. They are essential in building, repairing and maintaining the tissues in teens and is also responsible for increasing muscle strength. For a growing teenage, it is important to consume 45-60 gm of protein which can be obtained from fishes and meat for non vegetarian individuals while vegan kids can consume pulses, beans and soya.


Carbohydrates are of two types; simple which provide energy and complex which acts a source for both energy and fibres and it is important to incorporate more complex carbohydrate than simple ones in a teenager’s diet. Foods that are rich in simple carbohydrates are milk, dairy products, fruits and vegetables whereas complex carbohydrates are abundantly found in whole grains, legumes, starch vegetables and cereals. Read more about different teenage health aspects at to know how to proper take care of your child’s nutrition.


Iron is important to improve the supply of oxygen to muscles and brain and also boosts immune system. Iron deficiency leads to both anemia and fatigue and can be replenished by green leafy vegetables, meat, wholegrain and nuts. A teenage girl requires more iron (15mg) than a teenage boy (12mg) to make up the blood loss during menstruation.


Calcium is essential to maintain health bones and to prevent osteoporosis in future. The daily calcium requirement of 1200mg can be achieved from dairy products, leafy vegetables and cereals.

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