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Teens go through a growth spurt at this time in their life and they need to make sure they don't fall short of calcium , iron , zinc , and vitamin D. Boys need about 2,800 calories a day; Girls need about 2,200 calories a day.

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Teens range from the age of 13-19. Within the teen years, the majority of kids go through growth spurts and also need a lot more energy to function. At this age, kid's bodies are changing and going through puberty-this process takes a lot of energy, so teen kids need a very nutritious diet.

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Teenagers need a higher amount of calories everyday since they are constantly moving and doing things. Girls need an average of 2,400 calories and guys need 3,200 calories a day. It is very important that teens meet their daily nutritional income, including protein, dairy, vegetables, fruits and whole grains. They need all of these important choices in order to grow and develop correctly.

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Calcium - During the growing years , the bones absorb more calcium from the blood more than at any other time of life.
Iron - The teens blood volume expands at this time to keep up with the body's increasing need for oxygen.
Zinc - Helps with normal growth- A shortage of zinc weakens immunity.
Vitamin D - Helps the body build strong bones by helping the body absorb calcium.

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Long/Short Term Effects of an Improper or Inappropriate Diet

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Long/Short Term Effects of an Improper or Inappropriate Diet

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Short term effects of poor food choices likely will include fatigue and lack of energy, malnutrition, and heart
The long term effects of poor dieting in teens is a higher chance of obesity and type two diabetes. this can also lean to worse health problems later in life including high blood pressure, breathing problems and heart disease

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https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Vitamin-D-On-the-Double.aspx
https://kidshealth.org/en/teens/vitamind.html

https://healthyeating.sfgate.com/side-effects-improper-diet-1332.html

https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/A-Teenagers-Nutritional-Needs.aspx

https://www.livestrong.com/article/287050-nutritional-value-of-dried-apricots/

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1/4 cup of dried apricots
apricots are high in iron and fiber

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Day One
Breakfast - Apple with whole wheat toast and peanut butter
Lunch - Banana with peanut butter and jelly
Dinner - Broccoli with ribeye lean steak
Snacks - pistacios
Beverages - milk and water
Calories - 2345
Fats -98g
Proteins -99g
Prominent Vitamins and Minerals - vitamin c- 89% vitamin d- 65% iron- 96% calcium- 115%

Day Two
Breakfast - slice of whole wheat bread with avocado and scrambled eggs
Lunch - turkey wrap with cheese and lettuce , grapes
Dinner - grilled chicken , asparagus , mashed potatoes
Snacks - apple slices with peanut butter handful of nuts
Beverages - water
Calories - 2,230
Fats - 114
Proteins - 105
Prominent Vitamins and Minerals -

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https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Vitamin-D-On-the-Double.

aspx

The more we learn about vitamin D, the more we learn that a lot of us have a major deficiency. Supplements are recommended in addition to finding Vitamin D naturally, which could include milk, orange juice, and other foods.

https://kidshealth.org/en/teens/vitamind.html

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https://healthyeating.sfgate.com/side-effects-improper-diet-1332.html

Unhealthy eating can lead to many effects short term and long term. Short term likely will include fatigue, malnutrition, size, and many other things. Long term likely will include Type-Two diabetes, heart disease, cancer, sleep-apnea, stroke, and many others.

https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/A-Teenagers-Nutrition

al-Needs.aspx

Kids entering early adolescence likely will have a significant increase in appetite due to more calories needed. One the hunger wanes, girls will likely start consuming about 25% fewer calories, leading to malnutrition. Adolescence get about double the protein they need due to Americas enlarged portion sizes. Carbohydrates are a good slow burner ro keep active teens full. Dietary fat is something that can affect everyone, so we need to limit on how much saturated fat we consume. Teens usually fall short of their required vitamin needs, and need to either change their diet, or take supplements.

https://www.livestrong.com/article/287050-nutritional-value-of-dried-apricots/

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