Youth need the same nutrition as any other age group, according to MayoClinic.com, but the number of calories and ratio of carbs to fat and protein can differ, depending on age, gender, growth and activity. Less active youth should eat fewer calories to keep from adding unnecessary weight in stored fat. Fresh, whole foods with low-fat meat and dairy products are all good choices for youth.
Changing Ratios
The ratio of carbs to protein and fat changes with age in youth. MayoClinic.com states that at age 2 or 3, children should take in 5 to 20 percent of their total calories in protein, 45 to 65 percent in carbs and 30 to 40 percent in fat. By their teen years, those ratios should change to 10 to 30 percent in protein, 45 to 65 percent in carbs and 25 to 35 percent in fat. The total calories for a child aged 2 to 3 should be about 1,000 to 1,400 depending on activity levels, while a teen boy can consume 2,200 to 3,200 calories per day, depending on activity and growth levels.
Fresh Produce
Steer your youth toward healthy fresh produce and away from processed snacks by stocking up on plenty of fresh fruits and veggies. MayoClinic.com states that by beginning any shopping trip in the fresh produce section of the market, you are more likely to put the needed emphasis on fresh produce for snacks, sides and salads. Try leaving sliced fruits and veggies out with flavored, low-fat yogurt dip, fiber-rich popcorn and high-protein nuts and seeds instead of processed snacks with their empty calories, preservatives and added sodium. Youth should be eating about 3 cups of veggies and 2 cups of fruit daily.
Whole Carbs
Whole-grain breads and cereals provide lasting energy with their complex carbs, which take longer to process than the simple carbs in fruits and veggies. MyPyramid.gov states whole grains provide the needed fiber that is lacking in milled-grain products like white bread, white rice, processed cereals and pastas. Milling the grains also removes needed B-complex vitamins and iron. Even if the processed breads and cereals state they are enriched with iron and vitamins, they still lack the dietary fiber in whole grain foods. Youth should be eating about three slices of whole grain bread or 1 ½ cups whole grain cereal daily.
Low-Fat Protein
Youth can get the protein needed for strong muscles without the fat in red meat by choosing fish, poultry and legumes rather than beef. The Harvard School of Public Health states that fish such as salmon is a better choice than beef because it contains a quarter of the fat found in beef. Choose low-fat or even no-fat milk products to get the calcium needed for building strong bones in youth without the added fat that can easily lead to obesity-related chronic diseases like diabetes and heart disease.
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