Boys diet

Energy needs of teenage boys seem to rocket from around the age of thirteen. This is because the change from boy to man has really begun, and will continue well into the teenage years.
It is best to meet energy needs by eating plenty of starchy foods such as bread, cereals, potatoes, rice and pasta. While fat is an important nutrient, too many high fat snack foods and fast foods can lead to poor food choices and health problems in adulthood.

Girls diet

Girls grow at a quicker pace at an earlier age from boys, which is one of the reasons that girls can be much taller than boys around the age of eleven and twelve. In the teenage years, a girl's body shape changes from that of a child to a woman, and she will begin to develop female 'curves'. Some girls worry about this change and body shape and try to stop this natural process by reducing their food intake.
Getting energy from the starchy foods will help to ensure that curves develop in the right places, and will support the natural development of your body.

Iron intake

Getting enough iron is essential in teenage years. While it is unusual for a boy not to get enough iron, as girls begin their periods (menstrual cycle) , their iron needs are increased. Many teenage girls reduce their intake of iron-rich foods (e.g. meat) just when they need iron most. A low iron intake will drain body stores and limit your ability to concentrate and function normally

Calcium intake

The last great 'growth spurt' happens in the teenage years. Five servings of milk and milk products are needed daily to help ensure adequate calcium intake so that healthy bones are laid down for life. Cutting milk and milk products out of the diet does not lead to weight loss. Choose low fat varieties if preferred.