Teenagers are known for their voracious appetites, and often, for their poor food choices. At this age, their bodies are still growing and putting on muscle that will help form them into strong and healthy adults. If you’re wondering how many calories your teen needs for good health, here are some tips to help you guide them into healthier eating.
Caloric Needs of Teens
The teen years are among the fastest-growing periods in a child’s life. In addition, your teen also needs considerable reserves of energy for daily life, sports activities and normal development. Between the ages of 9 and 13, a moderately active boy requires 1800 to 2200 calories per day. Between age 14 to 18, caloric requirements rise to 2400 to 2800 calories per day. This need increases even more if your son is very athletically active. Girls have slightly lower caloric needs, 1400 to 1800 calories for a moderately active individual between 9 and 13, and 1800 to 2400 calories for moderately active girl between 14 and 18. Athletic young women require up to 2400 calories per day.
Nutritional Needs of Teens
Teens still need plenty of calcium in their diet for growing bones and healthy teeth. Protein in meat, milk, eggs and fish builds muscle that’s needed for athletic activities and workouts. Whole grains provide plenty of B vitamins for a healthy metabolism and energy. Fruits and vegetables provide vitamins A, C, D, E and K, minerals, as well as antioxidants that help to prevent disease. Fats are important for good brain function and metabolic processes, but teens should avoid high fat snacks, which can cause weight problems.
Dealing With Teen Food Habits
Another problem parents often encounter is the unusual food choices teenagers often make. Teens may indulge in fast food on a regular basis in their free time. Some may decide to experiment with vegetarianism or veganism. Athletic teens may opt for a high protein diet to help them build muscle mass and improve their performance. Young women may begin diets that restrict their food intake and nutrition. Food choices can change from week to week, making good nutrition more challenging. Parents can ensure their teenage children get sufficient nutrition for their growing bodies by keeping plenty of fruits and salads on hand. Refrain from buying snack foods that are high in fat, salt and sugar. Granola, nuts and popcorn are lower in calories and provide greater nutritional benefits. Cheese, hard-boiled eggs, fish and lean meats are high in protein and loaded with protein for growing kids. Keep whole-grain breads and rolls on hand for sandwiches.
With greater caloric needs, your teenager may often indulge in foods that increase body weight without providing the nutrition they need. You can help by offering healthier food choices at home, even though you may not control all the choices they make throughout the day.