NUTRITION FOR TEENS: FUELLING GROWTH AND FOCUS - BY MISHKWAATH

I am Mishkwaath a nutritionist at The Kenko Life.

The teen years are a time of rapid growth - physically, mentally, and emotionally. From growth spurts to late-night study sessions, teens need more than just fast food and energy drinks to keep up. Good nutrition is essential for supporting their development, energy, and focus both in and out of the classroom.

Why Nutrition Matters in the Teen Years

Between the ages of 12 and 18, the body undergoes significant changes:

• Height and muscle mass increase

• Hormones affect mood, metabolism, and appetite

• Brain development accelerates, especially in areas related to decision-making and memory

That’s why teens need more calories, more nutrients, and consistent meals to keep up with these demands.

The 5 Key Nutrients Teens Often Miss

Even if teens are eating plenty of calories, they might still fall short on important nutrients. Here’s what to watch for:

1. Protein

• Why it matters: Supports muscle development and hormone production

• Sources: Chicken, eggs, beans, tofu, Greek yogurt, fish

  
  

2. Iron

• Why it matters: Carries oxygen in the blood, prevents fatigue

• Sources: Red meat, spinach, lentils, fortified cereals

• TIP- Pair with vitamin C (like oranges) for better absorption.

  
  

3. Calcium

• Why it matters: Essential for building strong bones during growth spurts

• Sources: Milk, cheese, yogurt, fortified plant milks, leafy greens

  
  

4. Omega-3s

• Why it matters: Supports brain function and mental focus

• Sources: Salmon, walnuts, chia seeds, flaxseeds

  
  

5. Fiber

• Why it matters: Aids digestion and keeps blood sugar stable

• Sources: Whole grains, fruits, vegetables, nuts, seeds

  
  

Healthy Eating Habits for Busy Teen Lives

1. Don’t Skip Breakfast - A simple breakfast like eggs and toast or Greek yogurt with fruit helps improve concentration, energy, and mood in the morning.

2. Keep Snacks Balanced - Instead of chips or candy, try these energy-boosting combos:

• Apple + peanut butter

• Trail mix (nuts, seeds, dried fruit)

• Hummus + whole grain crackers

• Cheese stick + a banana

  
  

3. Drink Water First - Many teens mistake thirst for hunger. Encourage water or milk over sugary drinks to stay hydrated and focused.

4. Limit Caffeine and Energy Drinks - Too much caffeine can disrupt sleep, worsen anxiety, and affect focus. Encourage natural energy from good sleep, water, and nutritious food instead.

5. Prep Smart for After-School - Teens often come home hungry! Having healthy options ready like wraps, smoothies, or leftovers can prevent overeating or junk food binges.

Nutrition for Better Focus

Nutrition plays a direct role in brain performance. Key focus boosters include:

Complex carbs: Oats, brown rice, sweet potatoes, Healthy fats: Avocados, nuts, seeds, Hydration: Dehydration = brain fog, Regular meals: Skipping meals = low blood sugar = poor focus.

At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245