Young people's diets should sustain growth, promote health and be enjoyable. During this time, a number of physiological changes occur that affect nutritional needs, including rapid growth and considerable gains in bone and muscle

In July 2000, the long-awaited Government report into the eating and physical activity habits of children was published. The National Diet and Nutritional Survey: Young People Aged 4-18 Years provided detailed information on the nutritional intakes and physical activity levels of young people in the UK.
Alarmingly, during the seven-day recording period, more than half the young people in the survey hadn't eaten any citrus fruits, leafy green vegetables, such as cabbage, greens or broccoli, eggs or raw tomatoes.

Iron deficiency is one of the most common nutritional deficiencies, and adolescents are at special risk - up to 13 per cent of teenage boys and girls were found to have low iron stores. Rapid growth, coupled with a fast lifestyle and poor dietary choices, can result in iron-deficiency or anaemia. Teenage girls need to pay particular attention to iron because their iron stores are depleted each month following menstruation.
The main dietary source of iron is red meat, but there are lots of non-meat sources too, including fortified breakfast cereals, dried fruit, bread and green leafy vegetables. The body doesn't absorb iron quite as easily from non-meat sources, but you can enhance absorption by combining them with a food rich in vitamin C (found in citrus fruits, blackcurrants, green leafy vegetables). In contrast, tannins found in tea reduce the absorption of iron. Therefore, it's better to have a glass of orange juice with your breakfast cereal than a cup of tea.

The report also highlighted that 25 per cent of teens had calcium intakes below recommended levels. This has serious implications for the future, with respect to bone health.
Osteoporosis is a bone disease that causes bones to become brittle and break very easily. Bones continue to grow and get stronger until the age of 30 - with the teenage years being the most important for development. Vitamin D, calcium and phosphorous are vital for this process. Calcium requirements for the teenage years range from 800mg to 1,000mg a day.
Calcium-rich foods should be consumed on a daily basis. The richest source of calcium in most people's diet is milk and dairy products. Consuming a pint of milk a day or eating other dairy products will ensure a sufficient intake of calcium. Alternatively, try fortified soya milk.

Approximate calcium content of some common foods: