Eating healthy food is important at any age, but it’s especially important for children and teenagers, experts say.

Adolescence is a time when physical growth increases rapidly, and for this reason, medical experts say nutrition intake is important.

Private Kamanzi, a dietician and nutritionist at Amazon Nutrition Cabinet in Remera, says this growth is associated with hormonal, cognitive, and emotional changes that make adolescence an especially vulnerable period of life.

He mentions that at this stage, there is a greater demand for calories and nutrients due to the dramatic increase in physical growth and development over a relatively short period of time.

Emmy Ntamanga, Kigali-based nutritionist and consultant, says during the adolescent stage, the body increases its nutrient requirement for the purpose of growing and development.

Most times during adolescence, the body increases its activity, he says, and metabolic rate increases, which requires nutrients.

Nutrients that are needed during adolescence, Ntamanga says, include energy, protein, vitamins, and minerals, especially calcium, iron and zinc.

He explains that the energy needed for adolescents is influenced by activity level.

Ntamanga goes on to add that a typical adolescent diet should include adequate amounts of fruit, vegetables, and grains.

"These foods are a significant source of vitamins and minerals such as folate. Folate deficiency is a concern for all girls physically capable of becoming pregnant,” he adds.

On the other hand, Kamanzi notes that energy carbohydrates, protein, and fat provide energy in the form of calories.

The protein is also needed because it helps in building the body and repairs body tissue. Whereas, the calcium, iron, and zinc should be included as they help boost basal metabolic rate, Kamanzi says.

Experts say a nutritious diet has short and long-term benefits, and an unhealthy one can cause physical, mental and emotional problems, as well as chronic illnesses that last into adulthood.

Dr Alex Mucumbitsi, the head of nutrition and hygiene department at National Early Childhood Development Program, says lack of nutrition during adolescence causes growth retardation.

Other consequences, he says, may surface in reproduction and the cycle of malnourishment may continue even in their children.

He notes that poor dietary habits increase the risk or occurrence of chronic disease among adolescents.

Of great concern, Mucumbitsi says, is the increasing rate of obesity and obesity-related health risks, such as diabetes and cardiovascular disease.

Inadequate iron intake increases the rate of iron-deficiency anaemia, especially among adolescents at higher risk, such as pregnant teens, vegetarians, and competitive athletes, Mucumbitsi says.

He further adds that this group is also at risk of dietary excesses and deficiencies.

Kamanzi says most of the time, it is easy for young people to consume fast food, which is convenient, but high in calories and fat.

Meanwhile, he notes that it’s ideal for parents to always monitor a teenager’s weight.

He explains that teenagers who do not get enough calories may experience weight loss, malnutrition, fatigue, and difficulty in school.

"Weight gain can signify excess calorie intake, and overweight or obese teenagers are more likely to be overweight or obese adults,” he says.

Kamanzi goes on to add that preventing them from being obese is important because it keeps them from heart disease, high blood pressure, diabetes, breathing problems, trouble sleeping, among others.