Teens need the same balanced nutrition as younger children and adults. The differences in caloric intake for teens are due to gender differences as well as activity levels and growth rates. But the basics of whole grains, fresh produce, lean meats and dairy products remain the same for all age groups. A ratio of carbs to protein to fats should be about 2 to 1 to 1 of total calorie intake per day for all ages.
Gender Differences
Teen girls require a different caloric intake than boys. From age 14 to 18, girls need about 1,800 to 2,400 calories per day, depending on growth and activity levels. Boys of the same age should take in about 2,300 to 3,200 calories per day. As they age toward adulthood, the differences can also be measured in calorie intake per pound of body weight. Maintaining a certain body weight would take about 10 to 12 calories per pound for young women, while young men could take in between 13 and 15 calories per pound of body weight, according to the University of Maryland Medical Center.
The Age Factor
Younger teens need different total calorie intakes daily. MayoClinic.com states that boys from ages 9 to 13 need 1,800 to 2,600 calories daily, depending on growth and activity. Younger teen girls need 1,600 to 2,200 calories daily. The total amounts are significantly less at the younger ages. If more than these amounts of calories are taken in, weight gain will take place, which may be difficult to lose. If weight gain continues and results in obesity, health problems can develop.
Carb Calories
The biggest portion of daily calorie intake comes in the form of carbohydrates. About half of a healthy diet should be in carbs, such as those found in whole grain foods. MyPyramid.gov states that whole grain carbs contain all the nutrition as well as fiber needed for proper digestion. A 1,800-calorie diet should have about 900 calories in carbs. Whole grain carbs supply B-complex vitamins and stored energy to last throughout the day. Between 200 and 300 grams of carbohydrates should equal 900 calories.
Powered by Protein
About a quarter of the daily calorie intake for healthy teens should be in protein. According to MayoClinic.com, for an 1,800-calorie diet, 45 to 135 grams of protein should be about right. Good sources of protein are lean meats, fish, seeds, nuts and legumes. The ratio between protein and fat is better in fish than beef. A similar portion of salmon has nearly as much protein as steak with only a quarter of the fat content. Protein helps make strong muscles with proper exercise.
Fitting in Fat
About a quarter of the calorie intake for teens should be in fat. Low-fat milk and dairy products are good sources of fat because they don't contain the added sodium and sugars of processed snacks, according to MyPyramid.gov. About 50 to 70 grams of fat should be about right for a 1,800-calorie diet. Energy can be stored in fat for later release, but too much fat will add weight along with health problems.
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