Macronutrient requirements in menu planning

During adolescence, the growth rate of the organism increases and maturation processes appear that modify body composition, occurring differently in each individual depending on sex and growth rate or biological age.

The objectives of nutrition during this stage are the following:

• Achieve optimal nutritional status.

• To guarantee the accelerated growth rate characteristic of the adolescent period.

• To maintain an adequate state of health.

• Prevent the occurrence of chronic nutritional diseases that may manifest themselves later in life.

Energy needs: Energy needs during adolescence are greater than in any other stage of life, due to the accelerated growth rate and increased level of physical activity. Specific daily kilocalorie recommendations for each adolescent vary depending on the following factors:

• Sex.

• Activity level.

• Height.

• Body growth rate.

• Body weight.

The following table shows the recommended energy intakes for the Spanish population during adolescence:

• In: moreiras o, carbajal a, cabrera l, cuadrado c. Tablas de composición de alimentos.

• Ediciones pirámide (grupo anaya, sa). 18th edition. 2016.

Sex: Recommended daily energy allowance (kilocalories per day):

• Between 10 and 12 years old.

• Between 13 and 15 years old

• Between 16 and 19 years of age.

Female:

• 2300 kcal/day

• 2500 kcal/day

• 2300 kcal/day

Male:

• 2450 kcal/day

• 2750 kcal/day

• 3000 kcal/day

The distribution of the recommended calories for each of the nutrients is as follows:

• Carbohydrates: 50-55%.

• Fats: 30-35%.

• Proteins: 12-15%.

The following table shows the amount of recommended portions of some foods for the planning of diets for adolescents:

• Food group

• Servings

• Cereals, bread, pasta, rice

• 6 servings per day

• Oil (unsaturated fat)

• 5 to 6 servings per day

• Milk and its derivatives

• Between 3 and 4 servings a day

• Fruits

• 3 to 4 servings per day

• Vegetables

• 3 servings a day

• Meat, eggs or fish

• 2 daily servings of any of them

• Legumes

• Between 2 and 3 servings per week

• Nuts and dried fruits

• Between 2 and 4 servings per week

• Sugar

• Occasionally and moderately

• Water

• 8 to 10 glasses a day

• Carbohydrate requirements

Carbohydrates should provide between 50% and 55% of the total energy demanded by the body. Studies carried out in Spain show that both lipid and protein intakes are higher than recommended, while carbohydrate intakes are insufficient. Most of the carbohydrates come from foods of vegetable origin.

It is recommended to increase the intake of bread, cereals, pasta and rice, preferably wholemeal, in order to increase fiber intake. This group provides complex carbohydrates, which require a longer digestion, causing a greater sensation of fullness and avoiding uncontrolled food intake between meals "pitirreos" that favor overweight and obesity. It is not advisable to add calories to these foods, such as butter, mayonnaise, fatty cheeses or meat products rich in fat.

It is not advisable to consume foods rich in simple carbohydrates such as table sugar, sweets, pastries, pastries, chocolates and soft drinks; these foods take less time to digest, so the feeling of satiety or fullness goes away quickly, stimulating the desire to eat frequently.

Protein requirements: The high rate of growth and the increase in lean mass require an increase in dietary protein, deficiencies of which could lead to decreased growth. However, an excess of protein is associated with the development of osteoporosis, so it is not recommended to exceed twice the recommended intakes.

Protein needs depend on the speed of growth and body composition, taking into account that protein during this stage should provide between 12 and 15% of the total calories needed.

The following table shows the recommended protein intakes for the Spanish population during adolescence:

• in: moreiras o, carbajal a, cabrera l, cuadrado c