Protein is an important nutrient for teens, as it helps support growth and development, aids in the repair of muscles and tissues, and provides energy to fuel an active lifestyle. Here are some key things to know about protein for teens, as well as some top sources of protein to include in their diet:
How Much Protein Do Teens Need?
The amount of protein a teen needs varies depending on their age, sex, and level of physical activity. The Recommended Dietary Allowance (RDA) for protein for teens is:
34 grams per day for 13-year-old boys
46 grams per day for 14-18-year-old girls
52 grams per day for 14-18-year-old boys
It is important to note that these are general recommendations, and some teens may need more or less protein depending on their individual needs. Athletes or those who engage in regular exercise may require more protein to support muscle growth and recovery.
Top Sources of Protein for Teens:
Lean meats:
Lean meats such as chicken, turkey, and beef are excellent sources of high-quality protein. They also provide important nutrients such as iron and zinc, which are important for growth and development. It is important to choose lean cuts of meat and to avoid processed meats such as sausages and hot dogs, which can be high in fat and sodium.
Fish:
Fish such as salmon, tuna, and mackerel are excellent sources of protein and omega-3 fatty acids, which are important for brain function and heart health. Teens should aim to eat fish at least twice a week.
Eggs:
Eggs are a great source of protein and can be prepared in a variety of ways. They also provide important nutrients such as choline, which is important for brain function.
Beans and legumes:
Beans and legumes such as chickpeas, lentils, and black beans are excellent sources of plant-based protein. They are also high in fiber, which helps to promote satiety and maintain healthy digestion.
Dairy products:
Dairy products such as milk, yogurt, and cheese are excellent sources of protein and calcium, which are important for bone health. Teens who do not consume dairy products can choose fortified plant-based alternatives such as soy milk.
Nuts and seeds:
Nuts and seeds such as almonds, cashews, and pumpkin seeds are great sources of protein, healthy fats, and fiber. They make a great snack on their own or can be added to salads or smoothies for an extra protein boost.
Tofu and tempeh:
Tofu and tempeh are soy-based products that are high in protein and make great vegetarian and vegan options. They can be added to stir-fries, salads, or sandwiches for a protein-packed meal.
Tips for Getting Enough Protein:
Here are some tips for teens to help ensure they are getting enough protein in their diet:
Include protein at every meal:
Try to include a source of protein at every meal, such as eggs for breakfast, chicken or fish for lunch, and beans or tofu for dinner.
Snack on protein:
Choose high-protein snacks such as nuts, seeds, and yogurt to help keep hunger at bay and provide sustained energy throughout the day.
Choose wisely:
Choose lean sources of protein such as chicken, fish, and legumes, and avoid processed meats such as sausages and hot dogs.
Get creative:
Experiment with different protein sources and try new recipes to keep things interesting.
In conclusion, protein is an important nutrient for teens, as it supports growth and development, aids in muscle repair and recovery, and provides energy to fuel an active lifestyle. By incorporating a variety of protein-rich foods into their diet, teens can ensure they are meeting their daily protein needs and supporting their overall health and well-being. It is important to remember that while protein is important, it should not be the only focus of a teen's diet. A balanced diet that includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, and healthy fats is essential for optimal health.
Additionally, it is important for teens to engage in regular physical activity to support muscle growth and maintenance. Resistance training, such as weight lifting, is particularly effective for building and maintaining muscle mass. However, it is important for teens to receive proper instruction and guidance to ensure they are using correct form and avoiding injury.
Lastly, it is important for teens to stay hydrated, as dehydration can affect athletic performance and overall health. Encourage teens to drink plenty of water throughout the day and to replenish fluids lost during physical activity with sports drinks or electrolyte-enhanced water.
Overall, protein is an essential nutrient for teens that should be included in their diet to support growth, development, and an active lifestyle. By incorporating a variety of protein-rich foods into their diet and engaging in regular physical activity, teens can support their overall health and well-being.
