A period of physical and hormonal upheaval, adolescence is also a key phase for nutrition. The body grows quickly, undergoes profound changes and requires more energy. However, between preconceived ideas and sometimes unbalanced behavior, it is not always easy to respond to the real needs of young people. As the book by pediatrician Arnault Pfersdorff reminds us, a suitable diet is essential to support growth, concentration and overall health.
Changing nutritional needs
Between the ages of 13 and 19, energy needs peak. The body can gain up to 50% of its adult weight and several centimeters per year. Contrary to popular belief, it is not a question of “eating like four”, but of eating better.
Nutritional needs are based on a balance between macronutrients — carbohydrates, fats and proteins — and micronutrients such as vitamins and minerals. Carbohydrates provide energy, proteins build and repair tissues, while lipids participate in particular in the development of the brain and hormones.
But nutrition is not just about adding nutrients. The recent concept of “matrix effect” reminds us that the very structure of foods (texture, shape, overall composition) influences their assimilation and their impact on health. In other words, not all foods are equal, even if they have the same composition.
Iron, calcium, vitamins: the pillars of growth
Certain contributions become particularly crucial during adolescence. Iron, for example, is essential to avoid anemia, common among young people, especially among girls after the onset of menstruation. A deficiency can lead to fatigue, reduced concentration and poor academic performance.
Calcium and vitamin D also play a central role in bone strength. It is during this period that a large part of bone stock is built, with long-term consequences on the risk of fractures or osteoporosis.
Micronutrients — vitamins, trace elements and minerals — contribute to the proper functioning of the body: immunity, nervous system, cell growth. Even if they don’t provide energy, they are essential.
What good habits should you adopt on a daily basis?
A balanced diet is based above all on regularity and diversity. The ideal: four meals a day, with an essential breakfast to fuel the brain and avoid fatigue.
A few simple guidelines help you stay on course:
- Eat at least five fruits and vegetables per day;
- Integrate starchy foods into each meal for energy;
- Vary protein sources (meat, fish, eggs or plant-based alternatives);
- Limit ultra-processed, sweet or overly salty products.
Adolescent habits — snacking, eating out, restrictive diets — can complicate this balance. In this context, dialogue remains fundamental to support without rushing.
Finally, needs vary greatly depending on the individual: physical activity, growth, metabolism, etc. Comparing your teenager to others therefore makes no sense. The goal is not perfection, but a lasting balance that will allow him to grow healthy.