Nutrition Tips for Adolescent Girls

Adolescence represents the period of transition between childhood and adulthood. It is a period equated with puberty and a cycle of physical changes culminating into reproductive maturity. The specific changes that effect the nutritional requirements during this phase are

• Rapid increase in growth rate
• Increase in height and weight
• Changes in body composition
• Attainment of sexual maturity

During this phase of life, 35 per cent of adult weight and 11 to 18 per cent of adult height is attained. Growth rate is different for boys and girls. The growth starts early in girls as compared to boys, hence their nutritional need require a special consideration. More food is required by both the sexes and often more by boys because of a intense growth spurt. However, the nutritional needs in girls require special considerations owing to the rapid physiological changes. The growth and development of an adolescent depends on both genetic and environmental factors. It is well established that nutritional factors have a marked effect on adolescent growth and development.

Minerals play a very important role in adolescent nutrition. The rapid increase in skeletal mass and body size associated with pubescence, place minerals in the limelight as being critically important for the growth process. The requirement of iron is specifically high for adolescent girls because of menstrual losses. Minerals such as calcium, phosphorus, magnesium and selenium are especially important for proper growth and development. This article aims at analyzing the requirement of these nutrients for the adolescent girls.

Calcium: Calcium is required to maintain the integrity of the skeleton. The body skeleton accounts for 99 per cent of the body stores of calcium. Since the gain in the skeletal weight is most rapid during adolescence, the requirements for calcium are greatly increased, particularly as the skeletal weight of girls double during the adolescent phase. Thus an adolescent girls' diet needs to take into account calcium requirements. Studies have indicated that the bone mass is higher in women who regularly drink milk from childhood, than in those consuming milk in lesser quantities. Thus taking in plenty of milk and milk products is a must for growing girls.

Phosphorus: Like calcium, about 80 per cent of phosphorus is present in bones and teeth, imparting strength and structure. As growth is rapid in adolescence, the integrity of the structure needs to be maintained. The milk and meat groups are the two most important sources of phosphorus. So the intake of these two foods is important for adolescent girls. In fact, milk if taken in sufficient amounts meets both calcium and phosphorous requirements. It has been documented that phosphorus deficiency has a more profound affect on the whole body's growth and development in comparison to a deficiency in calcium.

Magnesium: The amount of magnesium present in the body is much smaller than calcium and phosphorus. Hence with a rapid growth spurt the requirements need special consideration. The plant-based Indian diet is a good source of magnesium. Besides, a balanced diet comprising milk, meat, cereals, pulses, vegetables and fruits should be taken to meet the increased nutrient requirements.

The deficiencies of these minerals during this period can affect growth and maturity in adolescent girls. A good intake of these nutrients also plays a role in decreasing adulthood fracture rates.Other than mineral requirements, adolescent girls also need to take in a diet abundant in energy and proteins. In fact, both the sexes have an increased requirement for energy and proteins due to the building processes in the body. However, since girls undergo a number of physical changes, minerals are significantly more important and thus require a special consideration.