Nutrition for Teenagers: Good Foods for Bad Skin

GOOD FOODS FOR BAD SKIN

Although the theory has never been proven, a junk food diet may contribute towards spots, blemishes and acne. Teenagers who suffer from oily skin and acne may find it helpful to cut down on chocolate, sweets, highly salted snacks and soft drinks, and to increase their intake of whole grains, fresh fruit, vegetables and lean meat. It is thought that a moderate intake of poly­unsaturated oils (found in vegetable oils, oily fish, seeds and some nuts) may help to counteract acne.

GOOD FOODS FOR BAD SKINResearch suggests that many acne sufferers can be deficient in zinc – the mineral found in shellfish, nuts, seeds, lean meat and skinless poultry. Other nutrients for a healthy skin include vitamins A, C and E.

 

DAILY NUTRITIONAL NEEDS OF TEENAGERS

As children grow, their dietary requirements change, both in terms of the number of calories and the type of food they need. As children enter puberty and adolescence, differences in the requirements of boys and girls should be taken into account.

The following figures provide general daily guidelines to be followed between the ages of 11-18, according to sex.

 

AGE/SEX

CALORIES

PROTEIN

CALCIUM

IRON

Boys

11-14 years

2230

42g

1000mg

11mg

15-18 years

2755

55g

1000mg

11mg

Girls

11-14 years

1845

42g

1000mg

15mg

15-18 years

2130

45g

1000mg

15mg