Healthy adolescents need the same nutrients adults need. But because of the growth and hormonal changes adolescents are going through, the amounts of nutrients and calorie intake may be slightly different from either adults or younger children. A mix of fresh fruits and vegetables, whole grains, nuts, meats and dairy products should fulfill any adolescent's nutritional needs unless there are special medical conditions involved.
Carbs
The primary nutritional intake for adolescents comes in the form of carbohydrates, which should be about half the daily intake of calories. Carbs are found plentifully in whole-grain breads, pastas and cereal. MayoClinic.com states about 45 to 65 percent of an adolescent's daily calories should be made up of carbs, with about 2,000 calories needed from adolescent girls and 2,400 for boys entering adolescence. By the time adolescents reach their upper teen years, boys should take in between 2,200 and 3,200 calories per day, with higher activity boys who are still growing at the higher total calorie intake level.
Protein
About a quarter of adolescents' daily diet should be in the form of protein. Protein is found in meat, fish, dairy products and nuts. It should make up about 55 to 165g of an adolescent's 2,200-calorie daily diet. KidsHealth states that adolescents shouldn't need vitamin and mineral supplements unless the adolescent has special medical needs or is on a special diet. Outdoor activities like hiking and sports will supply sunlight for vitamin D formation and the exercise needed to process proteins and build the musculoskeletal system.
Fat
Fats in foods are needed at about a quarter of adolescents' daily calorie intake to process and break down fat-soluble vitamins, like vitamins A, K, D and E. These vitamins can be stored in fat for later release as needed, although more than the recommended intake of about 50g of fat for girls and 60 to 80g of fat for boys will add unhealthy amounts of fat that may be hard to shed. Adolescents should eat fats in moderation, with an emphasis on unsaturated fats and limited saturated fat from low-fat dairy products and lean meats, notes MayoClinic.com.
Minerals
Minerals like calcium are especially important for building strong bones in adolescents. Adolescents need 1,300mg of calcium daily. Proper digestion will also require about 30g of fiber. Eating a variety of fruits and vegetables provides adolescents with adequate minerals, like iron, zinc, copper, manganese, chromium, iodine and selenium.
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