To meet daily nutritional requirements, teenagers should eat a variety of healthy foods and follow guidelines such as those outlined on the food pyramid. Teenagers are at an increased risk for calcium and iron deficiency; thus, eating a healthful, well-balanced diet is essential to overall health.
The average teenager should eat about 1,800 to 2,200 calories. Generally boys and active teenagers will require higher calories. Of these calories, about 50 to 60 per cent should come from carbohydrates, 20 to 30 per cent should come from fats, and 10 to 20 per cent should come from protein.
All teenagers should eat 142 to 198gr of whole grains per day. Grains include items such as bread, cereal, rice and pasta.
Fruit and Vegetable Servings
Teenagers should eat about 2½ to 3 cups of vegetables every day. It is important to eat different varieties of vegetable. Also, teenagers should consume 1½ to 2 cups of fruit every day.
Teenagers should consume 3 cups of milk, yoghurt or cheese each day, to get enough calcium.
A teenager needs to consume about 142 to 170gr of protein each day. Protein may come from meats, beans or nuts.
Foods to Eat in Moderation
Vegetable oils, butter, shortening, lard, and other oils should be limited. Teenagers should get no more than 5 to 6 teaspoons of oil each day.