Alexander asks: Proper nutrition is essential for teenage growth, but which nutrients are most easily neglected?
Wynnie says: Adolescence is a time of rapid growth, which has a direct influence on nutritional requirements. Teenagers need additional nutrients; in particular, calories, protein, calcium and iron.
Calories: Adolescents require extra calories to provide energy for growth and increased activity. Boys aged 11 to 18 need between 2,500 and 2,800 calories each day whilst adolescent girls need slightly fewer - 2,200 a day.
Most teens meet their additional energy needs by eating sugary and fatty meals and snacks. It is important instead to choose a variety of healthy foods, such as reduced-fat dairy products, whole grains, fruits, veggies and sources of lean protein.
Protein: Adolescents need between 45 and 60g of protein each day for growth and building muscle. Most teens easily meet this requirement with their intake of beef, pork, chicken, fish, eggs, and dairy products. Vegetarians in particular should remember that alternative sources include legumes, nuts and pulses.
Calcium: This mineral is important for making strong healthy bones and teeth during the teenage years. A lack of calcium in adolescence can lead to low bone density and put teens at an increased risk of developing brittle bone disease (osteoporosis) in later life. We only get one opportunity - between childhood and young adulthood - to build strong, dense bones.