Puberty is one of the most transformative and significant events in every child’s life: marking the transition from childhood to adulthood. As kids begin puberty, dramatic physical and emotional changes take place. Kids gain about 20 percent of their final adult weight, bone mass increases by about 40 percent, organs grow bigger and the brain undergoes significant changes.
That’s a lot of growth in a short time — and it might explain why all of a sudden your adolescent is raiding the fridge and pantry more often!
“Puberty is a period of rapid growth and development,” said Simee Malik, MD, pediatrician at Akron Children’s Pediatrics, Mayfield Heights. “The growth spurt during puberty is the second-fastest phase — behind the initial years of life — increasing demand for energy and nutrients. But, getting the right calories for bones and muscles to grow, fat cells to produce and hormones to regulate is critical for optimal health and development during puberty.”
Girls typically go through puberty between the ages of 8 and 13, whereas for boys that process usually happens between ages 9 and 14.
The key to ensuring a smooth transition is making sure kids are reaching for the right nutrients to fuel this growth. If kids aren’t getting enough nutrition, it can stunt growth, delay sexual development and increase the risk of bone issues in adulthood.
What foods are key in puberty?
Growing bodies need a wide variety of vitamins and minerals to fuel growth. That’s why kids should eat a well-balanced diet chock full of fruits and vegetables, whole grains, lean proteins and low-fat dairy.
But during puberty, it’s especially important kids are getting enough:
- Calcium and vitamin D. They are essential for strong and healthy bone development, so kids can reach their full height and bone density. Milk, yogurt and cheese, as well as leafy greens and nuts, are good sources of calcium. Eggs are rich in vitamin D.
- Protein. This is important for overall growth, muscle development and repair. Stick to lean proteins, such as chicken and turkey, fish, eggs, nuts, soy and legumes. Meat also is a good source of iron, which is crucial for menstruating girls.
- Carbohydrates. They are important for energy and fueling the body. Good sources can be found in whole grain breads, cereals and pasta, and starchy vegetables, such as potatoes and corn.
A great way to incorporate more veggies into your child’s diet is to add them to foods your kids are already eating, keeping the refrigerator stocked with fresh produce, and involving kids in food prep and planning.
If kids cut out certain food groups, such as eating vegan or dairy-free, make sure they are getting these crucial nutrients from other sources.
It’s not healthy for kids to skip meals either. Skipping breakfast is common among teens, but it’s one of the most important meals of the day, especially for growing bodies.
“Try running a car on an empty gas tank. It doesn’t work,” said Dr. Malik. “The brain is a child’s engine, and kids need gas (food) — the right kind, with lots of vitamins and minerals — to fuel their brains to tackle each day.”
Any foods to avoid?
Kids should limit a lot of unnecessary calories that have little-to-no nutrition. Sweet treats, fried and processed foods can lead to hormonal imbalances, and increase the risk for obesity and diabetes.
“That’s not to say kids can’t have junk food, or enjoy a cookie from time to time,” said Dr. Malik. “Balance is about making sure the majority of your child’s diet includes healthy calories with the right amount of nutrition, protein and high-fiber foods, with a small portion of it goodies.”
Dr. Malik also warns against high-caloric beverages, such as soda and Gatorade, and energy drinks. They are high in sugar and caffeine with no health benefits. They aren’t good for anybody, but especially growing bodies, she said. Caffeine can reduce the absorption of calcium and cause sleep issues.
How can parents incorporate healthy foods into kids’ diets?
A great way to incorporate more veggies is to add them to foods your kids are already eating. Add spinach to smoothies, cut-up cabbage to meat sauce or puree squash in a creamy broth.
Adding salads to the menu also is a good way to get in more veggies. In addition to kids’ favorite toppings, like cheese and tomatoes, add carrot straws, leafy greens mixed with romaine, nuts and seeds.
While you can’t control what your child eats outside the home, you can control what they eat in it. Dr. Malik also recommends:
- Keeping the pantry and refrigerator well stocked with healthy foods, and limiting sugary and processed options.
- Making healthy food convenient. Cut up fruits and veggies, and buy single-serving hummus, yogurt or peanut butter so kids can grab healthier options when on-the-go.
- Involving kids in food prep and planning.
- Role modeling healthy eating that you want to see in your kids.
Getting enough exercise is also crucial for healthy bones and muscles, especially during puberty. Kids should be active for at least 60 minutes each day. Moving your body produces lean, strong muscles for the right kind of growth, whereas sedentary lifestyles promote the growth of fat cells, which is the wrong kind of growth.
“Just be sure when you’re talking about a child’s diet and habits, it’s focused on health and wellness, and not on weight or body size,” warned Dr. Malik. “It’s not about numbers or looking a certain way, but instead about your lifestyle habits and how you feel.”
Get to know our pediatricians and schedule an appointment to get more information about puberty and your child’s growth. Virtual visits are available.
