Teenagers (Junior Cert Home Economics): Revision Notes

Teenagers

Eating Guidelines for Teenagers

• Variety of Foods:
  • Teenagers should eat a variety of healthy foods daily, as outlined in the food pyramid.
• Key Nutrients for Teenagers:
  • Protein:
  • HBV (High Biological Value) protein is especially important during teenage years to support rapid growth and hormone production.
  • Found in meat, fish, eggs, and dairy.
  • Carbohydrates:
  • Teenagers need 3–7 servings per day, depending on their gender and activity level.
  • Choose wholegrain options like brown bread, rice, and pasta.
  • Calcium:
  • Vital for developing strong bones and teeth.
  • Found in milk, cheese, yoghurt, and green vegetables.
  • Iron:
  • Essential due to increased blood supply.
  • Teenage girls should especially include iron-rich foods like red meat, leafy green vegetables, and fortified cereals to prevent anaemia (during menstruation).
  • Vitamin C:
  • Supports general health and helps the body absorb iron.
  • Found in fruits like oranges, strawberries, and kiwis.
  • Vitamin D:
  • Necessary for calcium absorption.
  • Found in fortified foods, oily fish, and sunlight exposure.

• Limiting Unhealthy Foods:
  • Avoid foods high in fat, sugar, and salt as these have low nutritional value and can cause weight gain.
• Hydration:
  • Drink at least eight glasses of fluids daily, focusing on water. This helps keep the skin clear and the body hydrated.
• Breakfast:
  • Always eat breakfast to improve alertness and concentration.
  • Choose healthy options with low sugar and salt.
• Healthy Snacking:
  • Select nutritious snacks like fruit, nuts, and yoghurt instead of sugary or salty snacks.

Key Takeaway

Teenagers experience rapid growth and hormonal changes, so it is crucial to focus on nutrient-dense foods to support development and overall health. Healthy eating habits during adolescence can set the foundation for lifelong well-being.