I thought my days of feeding teenagers were over. But after my daughter and former son-in-law were killed in separate car accidents in 2007, I became a GRG: grandfather raising grandchildren. Suddenly I was cooking for teenagers again. It was a difficult adjustment and the first thing I had to do was cook more food.

Every two days I go to the supermarket. I am there so often that many of the staff know my name. My goal is to feed my grandchildren delicious, nutritious and balanced meals, a goal supported by many dieticians and medical institutions.

The Mayo Clinic, in a website article, “Children’s Nutrition: Guidelines for a Healthy Diet,” lists the calorie needs of adolescents. Girls ages 15 to 18 require 1,800 to 2,400 calories per day, depending on their physical activity. Children ages 15 to 18 require 2,200 to 3,200 calories per day, depending on their physical activity. My grandchildren were 15 and a half years old when they moved in with my husband and me. Since my granddaughter was in gymnastics (she is now a graduate), she ate as much as her twin brother.

Teenagers need to eat enough fiber. Girls need 26 grams a day and boys 38 grams. To increase the twins’ fiber intake, I try to serve two fruits for breakfast, such as orange juice and strawberries. Dinner always includes a vegetable and a salad. I always have a jar of sugar-free applesauce on hand. When I can, I add extra vegetables to recipes.

Before I buy cereal I check the fiber content. I also look for products that contain whole grains. When I plan a meal, I think about the fat content and I cook with olive oil. The twins are not interested in desserts, so we rarely eat them.

Teenagers also need to eat enough calcium. Elizabeth M. Ward, MS, RD writes about this need in her WebMD article, “Feeding Your Teens: Parents Can Help Teens Learn to Make Healthy Food Choices.” According to Ward, “Calcium needs are higher than ever during adolescence.” I buy calcium-fortified frozen orange juice and keep a supply of light yogurt (the twins’ favorite snack) on hand.

The Rhode Island Department of Health discusses the importance of nutrition and physical activity in a website article, “Tips for Parenting Your Tweens and Teens.” Regular physical activity and good nutrition go hand in hand, the article notes. The same goes for older people. We need to stay physically active and monitor our nutrition.

Feeding teenagers can have a beneficial effect on the health of older people. Just like teenagers, we should eat at least five servings of fruits and vegetables a day, eat enough fiber, eat enough calcium, include whole grains in our diet, limit fatty foods and sweets. But we have to watch our portion sizes. Older people have lower caloric needs than teenagers and we can’t eat as much as them. Dammit!

Copyright 2010 by Harriet Hodgson