The nutritional needs of teenage girls can be compared to the needs of pregnant and breastfeeding women. To start and maintain periods, young girls must eat enough and these periods also increase their iron needs. Keep these needs in mind when planning your meals to avoid making them even more tired.
For their part, boys develop a lot of muscles, which increases their blood volume and, at the same time, their iron needs. They also need a lot of proteins and, like girls they also need zinc and calcium.
To make sure that they have all the minerals that they need, do not hesitate to increase their portions for all food groups. Also expect them to eat a lot of snacks and to sleep more than they used to.