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Nyuplik dari http://www.askdrsears.com/topics/family-nutrition/brain-foods/smart-foods-teen-brains niiiiih :D

Smart Foods for Teen Brains

Here are some tips to improve the growth and performance of your teen:

• Model healthy eating habits rather than preaching them. Show your teens how to shop. Make each trip to the grocery store a nutrition lesson. Encourage teens to help with shopping selections and dinner planning, so they connect good food with good health.
• Say no. Especially resist the pressure of packaged foods (which are nutrient poor and loaded with hydrogenated fats) and drinks which are loaded with sugar, artificial colorings and chemicals that can rob the bones of the growing teens of calcium.
• Use teen thinking to your advantage. Teens want to grow, so you talk about foods that help them grow and foods that don’t. For example, if your teen sees some of his peers growing at a faster rate (which is genetic, not nutritional), take this opportunity to talk with him about calcium rich foods and "grow foods" which can give them more calcium and protein that boosts bone and muscle growth. Adolescents are appearance conscious. Talk to them about the correlation between nutritious food and healthy-looking skin, fast food and weight maintenance, and how nutrition affects sports performance. These are all opportunities to teach your child more about the importance of nutrition.

Here are the specific extra nutritional needs of your teen:

• More protein. Teen males need around 25% more protein, at least 15 more grams than a pre-teen. Most adolescent females, on the other hand, need less daily protein than males.
• More iron. When entering adolescence, males need around 20% more iron during the phase of rapid muscle growth. Females need around 33% more iron once they begin menstruation. 
• More zinc. Adolescent males need about a 33% increase in their daily requirements for zinc; adolescent females need about 20% more zinc than pre-adolescent females.
• More calcium. Both adolescent males and females need around 33% more calcium than pre-adolescents (1,200 milligrams a day versus 800 milligrams).
• More vitamins. Both males and females show at least a 20 to 30% increase in daily requirements of nearly all the vitamins as they grow from pre-teens to adolescents.