This is the period which child grows up into a mature man or woman. This period begins with the onset of puberty which is the appearance of secondary sexual characteristics. This occurs between childhood and adulthood.

Adolescence is a period of dynamic change. These changes occur in all spheres of development of the human potential - physical, emotional, intellectual and even spiritual. He becomes socially matures, achieves the ability to reproduce and realizes the kind of physique he has to have as an adult. There are three stages of adolescence: pre-pubescence, pubescence and post pubescence.

pre-pubescence - the adolescent at this stage starts to experience altered endocrine activities although the physical changes associated with endocrine activities may not let be apparent.post pubescence - At this stage, maturation is almost complete. It is characterized by terminal deceleration of growth, increase in muscle development and maturation of sex organ functions.

There is rapid growth in both height and weightGirls enter the pre-pubescence at a younger age than males at an age of 8-14 years old while the boys enter this stage from 9-16 years old. Although males enter pre-pubescence at a later age, it last longer than females.Females who experienced menarche early will reach their adult height at a younger age. Generally though, girls grow earlier and more rapidly than boys. Boys reach their adult size at the age of 19 or 20; girls 18.

Boys have slower growth spurt than girls before the age of 13 but by age 16, boys tend to overtake the girls in height and weight.The girls exhibit an increased amount in subcutaneous torso with slightly expanding chest. Width of the hip increases and the pelvis widens in preparation for reproduction.Male and female sex organs functionally mature and enlarged. The testes start maturation at the age of 14. The ovaries start to function when the first menstruation occurs usually at 13.Physiological changes that occurs in this period are: Increase blood volume, increase in the number of red blood cells as well as the heartbeat rate, muscle strength and blood pressure

Because of the double demand of activity and growth during this stage, nutrient needs are high and eating adequately is extremely important.

Energy the males or both age group have higher energy allowance than their female counterpart because of more intense physical activities and differences in weight, body size and body composition. Boys have more muscle mass than girls so more energy is needed for cell metabolism.

Protein For the 13-15 protein allowance for the male is slightly higher than the female but for age group 16-19, the protein allowance for the boys is further increased while there is a slight decrease for the females. The higher protein allowance for the boys for this age is due to increased spurt in growth and hence new body tissues.

Vitamins Because of higher energy requirement thiamine, riboflavin and niacin allowances are also increased. Vitamin A is higher among males while vitamin C is the same among 13-15 years old boys than girls but with slight increase among the boys at the age of 16-18. Males of this age group have more active metabolizing cells than males so they need more vitamin C for cellular oxidation.

Minerals Iron is constantly higher among girls to compensate the loss during menstruation while allowance is the same for both males and female and at all age levels.

This is a period marked by a level of physical and emotional growth that often results in stress and anxiety which in turn influence physiologic, psychological and social behavior, all of which affect nutritional behavior.Incidence of dietary inadequacies is higher during adolescence, the stage at which the result of nutrient lack are far reaching.Emotional instability, especially among girls who mature early, influences the utilization of nutrients. Negative nitrogen and calcium balance have been observed among those who are under extreme emotional stress

Always take into consideration that he is undergoing complex and interrelated changed both physical and emotional which affects his emotional behavior.Nutrition education is an effective method to instill good food habits but it has to be done in such a way that teenagers are reached within the context of the peer group.The needs and interest of the adolescence can be used as motivating forces towards improving their diet.Integration of nutrition school curriculum must be flexible and innovative.

Eat at least three good meals a day. Breakfast gives the teenagers pep and good start for the day. It should not be missed.Choose snacks wisely. Snacks should provide not only energy but protein, vitamins and minerals as well.Eat enough variety of foods everyday. Eating enough variety of foods develops and maintains a good physique and figure.

Shiny and lustrous hairSkin that is smooth, slightly moist and of good colorBright and clear eyes with no fatigue circles under themLips that are of good colorPink gums with no swelling or bleedingTongue of good color and without lesionsTeeth that are straight w/o crowding, clean well-shaped jaw without discoloration.