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Calories
A surge in appetite around the age of ten in girls and twelve in boys foreshadows the growth spurt of puberty. How much of a surge? Let's just say that Mom and Dad might want to oil the hinges on the refrigerator door and start stockpiling a small cache of their own favorite snacks underneath the bed.
Calories are the measurement used to express the energy delivered by food. The body demands more calories during early adolescence than at any other time of life.
Girls require an average of 2,200 calories per day.
Typically, the ravenous hunger starts to wane once a child has stopped growing, though not always. Kids who are big and tall or who participate in physical activity will still need increased amounts of energy into late adolescence. During middle and late adolescence, girls eat roughly 25% fewer calories per day than boys do; consequently, they are more likely to be deficient in vitamins and minerals.
Protein
Of the three nutrients, we're least concerned about protein. Not because it isn't important—50% of our body weight is made up of protein—but because adolescents in the United States get twice as much protein as they need.
Calcium
Bones grow rapidly during adolescence, and teens need enough calcium to build strong bones and fight bone loss later in life. But many don't get the recommended daily amount of calcium. In addition, people who smoke or drink soda, caffeinated beverages, or alcohol may get even less calcium because those substances interfere with the way the body absorbs and uses calcium.
Bone calcium begins to decrease in young adulthood and people gradually lose bone density as they age — particularly women. Teens, especially girls, whose diets don't provide the nutrients to build bones to their maximum potential are at greater risk of developing the bone disease osteoporosis, which increases the risk of fractures from weakened bones.
Calcium also plays an important role in muscle contraction, transmitting messages through the nerves, and the release of hormones. If people aren't getting enough calcium in their diet, the body takes calcium from the bones to ensure normal cell function, which can lead to weakened bones.
Teen guys and girls need 1,300 mg (milligrams) of calcium each day.