1. Adolescence & Nutrition Top 10 Guide to a Healthy Adolescence

2. Folate 10 Synthesis DNA & RNA during important growth stages DRI is 300mg – 400mg per day depending on adolescence's age and sex Most commonly received from Cereal, Milk, Orange Juice, Bread, Dried Beans & Lentils Intake during adolescence prior to pregnancy can reduce risks of spina bifida & down syndrome in offspring (Stang & Story, 2005)

3. Caffeine 9 Commonly abused by adolescence. Caffeine is not a vitamin, but it can cause unwanted effects on adolescence health Found in Sodas, Coffee, & Energy Drinks and can show effects up to 6 hours after consumption Consumption should be limited to less than 100mg per day to avoid dependency Caffeine is a diuretic, causing urination and could lead to dehydration Causes loss of calcium in the body (Teens Health)

4. B-12 8 Manufactures Red Blood cells, especially important during growth Found in meat, eggs and fortified cereals Adolescents should get 2.4 micrograms of vitamin B-12 daily Vegetarians may require supplements (Teens Health)

5. Fat 7 Dietary Fat & Essential Fatty acids are needed for normal growth and development No more than 30% of calories should come from fat No more than 10% of calories should come from saturated fat. (Stang & Story, 2005)

6. Vitamin A 6 Vitamin A is important for vision, reproduction, growth & the immune system DRI is 600ug - 900mg per day depending on adolescence's age and sex Most commonly received from Cereal, Milk, carrots & cheese 500,000 children world wide go blind each year because of Vitamin A deficiency (Stang & Story, 2005)

7. Iron 5 Helps transport oxygen & prevents Anemia Needed for the rapid growth that occurs in adolescence Aids in the expansion of muscle mass Found in meat, fish and poultry Adolescent boys need 12 milligrams of iron each day, while girls need 15 milligrams (Stang & Story, 2005) (Adolescent Nutrition)

8. Fiber 4 Prevents diabetes by slowing sugar absorption and regulating insulin response Aids in healthy bowel movements DRI is Age + 5. A fourteen year old would require 19mg of fiber per day. Found in whole grain, fruits, green peas, artichokes & almonds (Teens Health)

9. Vitamin C 3 Needed for synthesis of collagen & Other connective tissues Helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function DRI varies between 45-75mg depending on age & sex Found in citrus fruits, tomatoes & potatoes (Stang & Story, 2005)

10. Protein 2 Protein is needed for lean body mass during the rapid growth of adolescence DRI varies on age, sex and activity Most teens easily meet this requirement with their intake of beef, pork, chicken, eggs, and dairy products Inadequate intake of protein could lead to: Reduced linear growth Delayed sexual maturity (Stang & Story, 2005) (Adolescent Nutrition)

11. Calcium 1 Helps rapid bone growth & strengthens the bones Consumption during adolescence prevents bone loss later in life Adolescence need 1300mg of calcium per day Found in dairy, some vegetables, soy, fortified foods, beans and canned fish. (Teens Health)

12. References Stang J, Story M. eds. Guidelines for adolescent nutrition services. Minneapolis, MN: Center for Leadership, Education and Training in Maternal and Child Nutrition, Division of Epidemiology and Community Health, School of Public Health, University of Minnesota; 2005. Teens Health. Nemours. http:/kidshealth.org/teen Adolescent Nutrition. http://www.faqs.org/nutrition/A-Ap/Adolescent-Nutrition.html