While a teenager may appear to be fully grown, they are not, and their dietary demands are different from adults’. Their weight can fluctuate depending on what they consume because their bodies are still developing, especially if they go through a growth spurt or participate in sports. We have brought you essential teenage nutritional needs…

It is critical that you feed your kid with well-balanced, nutrient-dense meals in order to promote healthy development. When they have to purchase and cook for themselves, they will be grateful for this advice.

List of Teenage Nutritional Needs


Nutritional needs for teenager, teenage nutritional needs
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 Calories are a unit of measurement for the quantity of energy in food. During adolescence, the body requires more calories than at any other stage. Around the age of 12 for boys and 10 for girls, there is a surge in appetite that signals the start of puberty. Early in adolescence, children consume:

  • On average, guys consume 2,800 calories each day.
  • On average, girls consume 2,200 calories each day.

Caloric intake will normally decrease once your youngster finishes growing. Expect increased calorie intake into late adolescence if your child is active or tall. On average, girls consume 25% fewer calories per day than boys.


Nutritional needs for teenager, teenage nutritional needs
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Nutrients provide energy to the body. Micronutrients and macronutrients are two types of essential nutrients. Micronutrients are ingested in minute quantities. Micronutrients are primarily made of vitamins and minerals. Macronutrients are the fundamental components of a diet and are consumed in big quantities. Macronutrients are protein, carbs, and fat. Carbohydrates and protein give four calories per gramme, whereas fat provides nearly twice as many calories per gramme – roughly nine calories per gramme.


Nutritional needs for teenager, teenage nutritional needs
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When it comes to your kid’s diet, protein should be the last thing on your mind. While protein makes up nearly half of our body weight, adolescents in the United States often consume twice the amount required. Protein at 0.39 grammes per pound of bodyweight is recommended for teenagers aged 14 to 18. On a daily basis, this amounts to 46 to 52 grammes of protein. During rapid growth spurts, intense physical activity, or illness, some teens, especially males, require more protein than the RDA suggests.

Healthy sources of protein include:

  • White meat
  • Fish
  • Eggs
  • Beans
  • Soy
  • Nuts
Also Read, The Ideal Weight loss tips for PCOS


Nutritional needs for teenager, teenage nutritional needs
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Carbs, which are found in sugars and starches, are broken down into the simple sugar glucose, which is the body’s primary source of energy. While both complex and simple carbs are carbohydrates, they deliver different amounts of energy. Plan meals that are high in complex carbs. Carbohydrates like this provide long-lasting energy and should account for 50 to 60 percent of your child’s calorie diet. Furthermore, many starches are high in fibre and contain a variety of nutrients. They’re real, filling dishes that are low in fat.

Complex carbohydrates can be easily found in the following foods:

  • Bread made with whole grains
  • Bananas
  • Rice /Potatoes/ Beans
  • Yogurt
  • Vegetables high in fibre

Simple carbohydrates, on the other hand, should be avoided because they only provide a short burst of energy. They’re most commonly found in sweets with a greater fat content.

Dietary Fibres

Nutritional needs for teenager, teenage nutritional needs
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Fat should make up no more than 30% of your teen’s diet. While it provides energy and aids in the absorption of fat-soluble vitamins A, D, E, and K, it also has a number of negative health impacts. Even if your child is active, a high-fat diet will result in weight gain. Fatty meals also include cholesterol, a chemical that is known to clog arteries.

While the negative consequences of a high-fat diet are usually not noticeable until later in life, it is beneficial to minimize fat intake early in life in order to build healthy lifelong habits. Monounsaturated, polyunsaturated, and saturated fats are the three forms of dietary fat. The healthiest fat is monounsaturated, while saturated fat has the greatest cholesterol. These types of fats can be found in a large variety of foods.

Vitamins And Minerals

According to the USDA, a well-balanced diet provides enough levels of important minerals and vitamins. Calcium, vitamin D, iron, and zinc deficiency are common among teenagers. While it is better to receive these micronutrients from foods such as spinach and fortified milk, dietary supplements can be used in the event of a specific deficiency.

Build Healthy Habits

While it is important to learn healthy behaviors during childhood and early adolescence, it is never too late to start. Healthy habits play a key role in maintaining a healthy lifestyle. A healthy lifestyle is very important not just for teenagers but also for adults and hence it is suggested to develop since the teenage. Moreover, excessive consumption of junk food should be avoided as it can harm the body leading to various health issues.