Puberty is a critical developmental stage in a person’s life. During this period, children undergo significant physical, psychological, and physiological changes. Therefore, nutrition for puberty plays a crucial role in helping children develop comprehensively in terms of height, weight, and intellect. This article provides detailed information on the differences when children enter puberty, their nutritional needs, and the essential nutrients that parents should pay attention to.
1. What Changes Occur During Puberty?
Puberty typically begins between the ages of 10 and 14 for girls and 12 and 16 for boys, although this can vary for each child. This stage marks the rapid growth of the body and changes in hormones, especially the increase in growth hormone and sex hormones.
Physical Changes:
During puberty, children often experience a sudden increase in height and weight. For girls, breasts begin to develop, the waist becomes slimmer, and the hips widen. For boys, muscles develop more robustly, the voice deepens, and facial hair starts to appear.
Psychological Changes:
Children in puberty tend to become more sensitive, experience mood swings, and begin to develop a sense of self. This is also when they start seeking independence and want to assert themselves in society.
Physiological Changes:
One of the most noticeable physiological changes during puberty is the onset of menstruation in girls and sperm production in boys. These are signs of fertility and require careful guidance to help children understand their bodies better.
Given these profound changes, nutrition for puberty should be a particular focus. Proper nutrition helps children develop healthily while also balancing their psychological and physiological changes.
2. Nutritional Needs of Children During Puberty
During puberty, the nutritional needs of children increase significantly to support the rapid growth of their bodies. Nutrition for puberty must not only be sufficient in quantity but also diverse and balanced in quality, including energy, protein, fats, carbohydrates, vitamins, and minerals.
Energy Needs:
Children in puberty require more energy to support their growth. It is estimated that boys need about 2,800 to 3,200 kcal per day, while girls need about 2,200 to 2,400 kcal per day. This can vary depending on the level of physical activity and individual metabolic rates.
Protein Needs:
Protein is the foundation for the development of muscles, bones, and tissues. Nutrition for puberty need about 45 to 60 grams of protein per day. Protein can be provided from sources such as meat, fish, eggs, milk, and legumes.
Fat Needs:
Fats are an essential energy source and help the body absorb fat-soluble vitamins like A, D, E, and K. However, fat intake should be monitored to avoid overweight issues. Healthy fats from nuts, olive oil, and fatty fish are ideal choices for nutrition for puberty.
Carbohydrate Needs:
Carbohydrates provide the main source of energy, especially for physical activities and brain function. Children in puberty should consume carbohydrates from whole grains, green vegetables, and fruits instead of from sugars and processed foods.
Vitamin and Mineral Needs:
Vitamins and minerals such as calcium, vitamin D, iron, and zinc are crucial during puberty. Calcium and vitamin D support bone development, while iron and zinc support the immune system and hormone production.
3. Essential Nutrients for Puberty That Parents Should Note
Calcium and Vitamin D:
These are vital for bone development and maintaining bone health. During puberty, children need about 1,300 mg of calcium daily. Good sources of calcium include milk, yogurt, cheese, and green leafy vegetables like spinach and broccoli. Vitamin D is also necessary for the body to absorb calcium, which can be provided through sunlight exposure or from foods like salmon, sardines, and eggs.
Iron:
Iron plays a crucial role in forming hemoglobin, an essential component of blood. For girls, the need for iron increases due to blood loss during menstruation. Children in puberty should consume about 15 mg of iron daily in nutrition for puberty. Good sources of iron include red meat, liver, beans, and nuts.
Zinc:
Zinc supports cell growth and immune function. Zinc deficiency can lead to stunted growth and a weakened immune system. Children in puberty need about 11 mg of zinc daily, which can be obtained from meat, seafood, nuts, and whole grains.
Omega-3:
Omega-3 fatty acids are essential for brain development and nerve function. Omega-3 can be provided through fatty fish such as salmon and mackerel, or from plant sources like chia seeds and flaxseeds.
Fiber:
Fiber not only helps maintain a healthy digestive system but also aids in weight control and prevents chronic diseases. Children in puberty should consume about 25 to 30 grams of fiber daily from sources like fruits, vegetables, whole grains, and legumes.
Vitamins A and C:
Vitamin A is essential for vision development and immune function, while vitamin C helps improve iron absorption and boost immunity. Vitamin A can be found in orange-colored vegetables like carrots, sweet potatoes, and pumpkins. Vitamin C is abundant in citrus fruits, bell peppers, and strawberries.
Nutrition for puberty is a crucial factor that determines children’s overall development, both physically and mentally. Providing a balanced and adequate diet not only helps children grow in height and weight but also supports intellectual development and psychological stability.
Parents should focus on creating a scientific and diverse diet for their children while encouraging them to engage in physical activities to ensure optimal health. Remember, good nutrition for puberty not only helps children navigate this stage robustly but also lays the foundation for a healthy life in the future.
CentiUP, as a heightened child formula, with the trio of Nano Calcium, HMO, and DHA mixed in the golden ratio, combined with Micro Nano technology to help nourish the body deeply and comprehensively, helps children increase height, boost brain power, and improve the immune system and overall well-being.
The product is for children from 3 to 18 years old and is especially suitable for children with stunted growth, malnutrition, and those experiencing delayed height development.
Contact us: https://www.facebook.com/centiup/
