Health Food & Nutrition

Teenagers need enough energy, protein, carbohydrates, healthy fats, vitamins and minerals to support rapid growth, muscle development, concentration, bone building and normal immune function. A varied, balanced diet should come first; supplements are best used only when there is a specific nutritional gap or professional recommendation. [1]

The teenage years are one of the fastest periods of growth after infancy. Protein helps build and repair tissues, while adequate energy supports day-to-day activities and growth. For active teenagers, food quality matters as much as quantity. [2]

Carbohydrates are the body’s main fuel source and can help power school, sports and everyday activity. Wholegrain cereals, rice, breads, fruits, vegetables and other minimally processed carbohydrate foods provide energy together with fibre and micronutrients. [3]

Healthy fats also matter. Omega-3 fatty acids are involved in normal cell function and are found in foods such as fatty fish, nuts, seeds and some plant oils. [4]

Iron deserves particular attention because it is needed to make haemoglobin, which carries oxygen around the body. Menstruating teenage girls may have higher iron needs and can be more vulnerable to iron deficiency. [5]

For teenagers with undernutrition or specific nutritional gaps, targeted oral nutrition support can improve some nutritional outcomes, but supplementation should be individualised rather than used as a substitute for normal meals. [6]

A multivitamin may help fill selected nutrient gaps in some situations, but routine use is not a replacement for a balanced eating pattern and should be discussed with a healthcare professional when there are concerns about diet, medicines or medical conditions. [7]

Pregnancy places additional nutritional demands on the body as maternal tissues change and the baby grows. Eating well can support maternal energy and wellbeing while providing the building blocks needed for fetal growth and development. [15]

A practical approach is to focus on variety rather than a single “perfect” food: vegetables and fruit, whole grains, protein-rich foods, dairy or fortified alternatives, and healthy fats. [16] Supplements can be useful when dietary intake is not enough or when a nutrient has a specific pregnancy recommendation, but they are not a substitute for regular meals and antenatal care. [17,18]

Aim for regular meals built around minimally processed, nutrient-dense foods. A simple plate can include vegetables and fruit, a source of protein such as fish, eggs, poultry, tofu, beans or lentils, and a whole-grain or other fibre-rich carbohydrate. Include dairy foods or fortified alternatives if suitable, plus small amounts of unsaturated fats from foods such as nuts, seeds or avocado. [16]

You do not need to “eat for two” in the sense of doubling your portions. Energy needs change across pregnancy and vary by body size, activity level and trimester. The more useful goal is to improve the nutritional quality of the foods you choose and follow your antenatal team’s advice on healthy weight gain.