Adolescence (10-19 years old) is a period of rapid physical growth, changes in body composition, and bone mass accumulation. According to Doctor Tran Tra Phuong, from the Department of Nutrition at Tam Anh General Hospital Hanoi, nutrition during this age relates to weight and impacts height growth, muscle development, and learning ability. Below are eating habits that adolescents need to change.

Skipping breakfast

Many children wake up late and rush to school, leading them to skip breakfast or consume only one type of drink, pastries, or convenience foods. Some skip meals due to concerns about weight gain.

Children need sufficient energy and nutrients throughout the day. If a child does not feel hungry immediately after waking up, they should still eat a light breakfast.

A balanced breakfast includes a source of fiber-rich carbohydrates, protein-rich foods, fruits, vegetables, or milk. Suggestions include egg sandwiches with milk, pho or bun with meat, meat porridge, rice balls with eggs, or unsweetened yogurt with fruit and whole grains.

Drinking too much milk tea and soft drinks

Soft drinks, milk tea, bottled tea, sugary fruit juices, and other sweetened beverages contain many simple sugars but few essential nutrients.

The World Health Organization (WHO) recommends reducing free sugar intake to less than 10% of total daily energy, and potentially to below 5% for additional health benefits. High free sugar intake also increases the risk of tooth decay and contributes to unhealthy weight gain.

Parents do not need to completely ban favorite foods, but they should help their children control frequency, portion sizes, and sugar intake. Water should be the primary choice for hydration. Milk or suitable alternatives also contribute protein, calcium, and some micronutrients.

The American Academy of Pediatrics (AAP) advises that children and adolescents should not consume energy drinks due to their caffeine and stimulant content.

Milk tea provides much sugar and relatively few essential nutrients. Photo: Van Anh

Unscientific dieting

Some adolescents drastically cut down on portions, skip meals, fast for extended periods, completely eliminate carbohydrates or fats, eat only vegetables, or use weight loss pills and teas. These methods can result in diets that do not meet energy and micronutrient needs, affecting growth, muscle mass, and bone health. Excessive dieting, skipping meals, and using unhealthy weight loss measures can lead to eating disorders.

If a child is overweight or obese, weight management should be based on an assessment of growth, BMI for age and gender, puberty stage, diet, physical activity, sleep, and co-occurring medical conditions.

Low intake of protein-rich foods

Some children consume many rice, noodles, cakes, and snacks but few protein-rich foods such as meat, fish, eggs, milk, tofu, and legumes. Protein is essential for tissue synthesis and maintenance, muscle mass development, enzymes, hormones, and many other biological functions.

In each main meal, children should eat protein from meat, fish, eggs, milk, tofu, or beans. Vegetarian children or those limiting animal products need a diverse diet to ensure adequate protein and micronutrients.

Low intake of calcium, vitamin D, and iron-rich foods

Adolescence is a critical period for accumulating bone mass. Diets that do not meet sufficient calcium and vitamin D, coupled with low weight-bearing physical activity, can affect bone health.

Children who consume few milk and dairy products or suitable calcium-rich alternatives may need their diet reconsidered. Other calcium sources include small fish eaten with bones, tofu, and some green vegetables.

Iron deficiency is also a concern in adolescence, especially for girls after menstruation begins. Iron deficiency can lead to anemia, fatigue, and reduced concentration. Iron sources include meat, poultry, fish, and iron-rich plant foods. Vitamin C in meals can support the absorption of non-heme iron from plants.

Parents should not self-administer high doses of vitamin D, calcium, or iron to children for extended periods. For children with restricted diets, inadequate growth, heavy menstruation, vegetarianism, chronic illnesses, or suspected micronutrient deficiencies, a doctor can assess the diet and order tests as appropriate.

Doctor Phuong advises that monitoring a child's height, weight, and growth during regular health check-ups helps detect abnormal changes early. When children have restricted diets, a risk of micronutrient deficiencies, or co-occurring medical conditions, an in-depth nutritional assessment can help develop a suitable diet.

Van Anh