In this article

Teenagers and diet Nutrition Iron deficiency

Calcium deficiency Foods to choose Slimming

Vegetarianism Acne

Many studies have reported that teenagers, especially girls, are dissatisfied with their weight, and have low self-esteem and a distorted view of their body image.

The most popular methods of losing weight are skipping meals, avoiding red meat, snacks and sugary foods, and even fasting, but these aren't always healthy options. This is a crucial age when a nutritious diet is important - and the so-called growth spurt increases the demands for these nutrients.

If teenagers want to slim, ensure that it's appropriate - are they really overweight or just dissatisfied with their natural body shape? If they do diet, help them to do so sensibly. Strict or faddy diets tend to be low in essential nutrients and frequent unsuccessful dieting can lower self-esteem even further. Sensible eating and regular exercise are the key to slimming success. Cut down on sugary and fatty foods to reduce excess calories while maintaining nutrients.

The teenage years are a time when eating disorders can develop. If you think your teenager may have one, speak to your doctor or practice nurse, or get in touch with the Eating Disorders Association for confidential information and advice.

Being a teenage vegetarian needn't be a problem, providing the diet is well balanced and provides suitable alternatives to meat, such as pulses and soya products like tofu.

Meat provides protein, iron, essential B vitamins and zinc - all necessary for the growing teenager. Alternative sources include:

• Iron - fortified breakfast cereals, breads, dried fruits, beans, peas and lentils. Try to have two portions of iron-rich foods every day. To help with absorption, eat them with foods rich in vitamin C (for example, oranges, fruit juice, tomatoes and vegetables).
• B vitamins - if you're still consuming dairy products daily then intakes of these vitamins shouldn't be a problem. For vegans, vitamin B12 can be found in some yeast extracts, soya milks, breakfast cereals and TVP (texturised vegetable protein) products.
• Zinc - can be found in wholemeal breads, cereals, beans and pulses.

Contrary to popular belief, there's little scientific evidence that acne is caused or exacerbated by fatty and sugary foods. Hormonal factors are the most likely cause.

Key points

• Eat regular meals from the main food groups, and minimise intake of high-fat and sugar-rich foods
• Pay particular attention to getting enough iron and calcium in the diet, and eat lean red meat or non-meat iron sources and dairy products every day
• Maintain a healthy weight
• Be physically active

This article was last medically reviewed by the MRC Human Nutrition Research in July 2008.
First published in March 2001.