nutritional needs of teenage girls

Adolescence is a period of rapid growth requiring specific nutrients. Understanding these needs helps ensure your daughter gets the nutrition she needs for development and wellbeing.

What is going on?

Teenage girls have specific nutritional needs: iron (to replace menstrual losses and support blood production), calcium (for bone development, 90% of bone mass is built by age 18), vitamin D (for calcium absorption and mood), protein (for growth and tissue repair), and adequate overall calories (growth requires energy). Restrictive dieting during adolescence can have long-term health consequences.

What is normal:

What is not normal (seek support):

• Insufficient calories affecting growth
• Signs of iron deficiency (extreme tiredness, pallor)
• Inadequate calcium during bone-building years
• Severe vitamin D deficiency symptoms
• Very limited diet missing food groups
• Visible malnutrition or stunted growth

Your teen’s perspective:

I did not realise how much nutrition affected how I felt until I started eating better. When I was not getting enough iron, I felt exhausted all the time. Once my parents helped me understand what my body actually needed, I made better choices.

How to start the conversation:

• “Your body has special nutritional needs right now because you are still growing.”
• “Getting enough iron is really important, especially now you have your period.”
• “Calcium builds your bones now, you cannot go back and add it later.”
• “Eating enough is not about weight, it is about giving your body what it needs.”
• “Let us make sure you are getting what your body needs to thrive.”

Do:

• Ensure iron-rich foods (red meat, leafy greens, fortified cereals)
• Provide calcium sources (dairy, fortified alternatives, fish with bones)
• Consider vitamin D supplementation (common deficiency in UK)
• Include protein at each meal
• Ensure adequate overall calories for growth
• Address any restricted eating that limits nutrients

Avoid:

• Supporting restrictive diets during growth years
• Ignoring tiredness that might indicate deficiency
• Assuming a varied diet means all needs are met
• Dismissing the importance of specific nutrients
• Making nutrition about weight rather than health
• Lecturing about food (creates resistance)

Watch for:

Watch for signs of deficiency: extreme tiredness, pallor, frequent illness, poor concentration. These may indicate nutritional gaps.

When to seek help:

If you suspect nutritional deficiency (extreme tiredness, pallor, poor growth, frequent illness), consult a GP. Blood tests can identify iron, vitamin D, and other deficiencies that may require supplementation.

In the app:

Ladybird tracks energy levels and wellbeing, helping identify patterns that might suggest nutritional factors affecting how your teen feels.

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• fun sports and physical activities for teen girls
• healthy diet for teenage girls
• how can I be emotionally available and supportive without enabling my teen?