Your Health

The two most important nutrients

The two nutrients that teens are most likely to be low on are iron and calcium.

While girls generally need fewer calories than boys, they need to take in more iron. Academic teens might respond well to hearing that iron is needed for peak brain power, while athletic teens might be motivated by hearing that a deficiency in iron will result in unexplained tiredness and difficulty focusing. Pale skin is another drawback of iron deficiency that many teens will want to avoid.

Calcium needs are at their highest in adolescence. To prevent osteoporosis down the road, it's important to pack this mineral into bones while they're still growing. Calcium is needed for muscle contraction so your teen athletes might find some motivation there, but ultimately calcium is a tough one to motivate for unless your teens are unusually interested in their long-term health.

Here are some snack ideas to give a boost in either or both of these two essential nutrients:

Calcium

• Yogurt smoothies with frozen fruit and a pinch of wheat germ
• Veggies and dip made with greek yogurt or cottage cheese
• Sweet chili salmon on whole grain crackers

Iron

• Hummus with red peppers
• Trail mix made with unsalted nuts, seeds, and dried fruit
• Sweet chili salmon on whole grain crackers
• Toasted pumpkin seeds

Back to "Power up"

	About Wave Wave is published six times a year by the Winnipeg Health Region in cooperation with the Winnipeg Free Press. It is available at newsstands, hospitals and clinics throughout Winnipeg, as well as McNally Robinson Books. Read the September / October 2012 issue of Wave