High nutritional risk stage

During adolescence, the growth rate of the organism increases and maturation processes appear that modify body composition differently in each sex; following a growth rate marked mainly by the pubertal development or biological age of each individual and the influence of lifestyle -especially diet and the level of physical activity deployed-.

The main objectives of nutrition during adolescence should be aimed at:

• Achieving an optimal nutritional status that contributes to the maintenance of health and the prevention of nutritionally based chronic diseases.
• Provide the levels of energy and nutrients required to ensure the accelerated growth and maturation of the different organs and body systems.

In a general sense, nutritional needs during adolescence are the highest of all life, only surpassed by those required during pregnancy and breastfeeding in the female sex.

Energy requirements

Individual energy recommendations in adolescence vary depending on sex, level of physical activity, height, weight and rate of body growth. Meals should be distributed throughout the day so that the energy supply is regular.

The calorie intake of each of the macronutrients should be as follows:

• Carbohydrates should provide between 50 and 55% of the total calories required daily by the body.

• The fats must contribute between 30 and 35%.

• Proteins should provide between 12 and 15%.

The following table presents the energy intake recommendations for the adolescent population in Spain.

Carbohydrate requirements

Studies carried out in Spain show that carbohydrate intakes in adolescence are insufficient. It is recommended that bread, cereals, pasta and rice, preferably wholemeal, be included in the different meals throughout the day, in order to maintain stable calorie levels and increase fiber intake. This group provides complex carbohydrates, which require a longer digestion, giving a greater sensation of fullness, this avoids taking uncontrolled food between meals "pitirreo" that favor overweight and obesity.

The consumption of foods high in simple carbohydrates, such as table sugar, sweets, pastries, cakes, chocolate and fizzy drinks is discouraged. These foods are digested quickly, which causes the feeling of satiety to soon disappear, thus increasing the desire to eat frequently.

Protein requirements

Individual protein requirements depend on growth rate and body composition. The high rate of growth and the increase in lean mass require an increase in dietary protein.

Deficiencies may reduce the rate of growth and the final size of the individual; however, an excess of protein is associated with the development of osteoporosis, therefore, it is not recommended to exceed twice the recommended intakes for the stage.

Proteins should be distributed in the different meals throughout the day. The most recommended protein-rich foods are milk, poultry, fish -white and blue-, eggs and combined dishes of legumes and cereals.

Fat requirements

Fats are an important component in the adolescent's diet, since they provide energy and intervene in several biological functions, being part of the cellular membranes, transporting liposoluble vitamins -A, D, E, and K- and participating in the synthesis of neurotransmitters.

When lipid intakes fail to provide more than 30% of the total daily calories needed by the body, disorders of growth and bone maturation can occur, as