Teens who don't obtain enough calories may fail to hit specific growth targets and have trouble concentrating in school. While teens may be concerned about weight and appearance, sticking to an appropriate calorie intake, choosing the right foods and doing about 60 minutes of physical activity daily can help them obtain and maintain healthy bodies.
Considerations
The USDA Dietary Guidelines for Americans determines the calorie needs for teenagers according to average heights and healthy weights for specific age groups. Individual calories needs vary according to size and activity level. If following a specific calorie recommendation leads to unintentional weight loss or gain, an appropriate calorie adjustment should remedy this; adding calories should prevent weight loss and trimming calories should promote weight loss.
Teen Girls
Girls who are age 13 need between 1,400 and 2,200 calories daily. Older teen girls, ages 14 to 18, need between 1,800 and 2,400 calories daily. Girls who get little physical activity should stick to the lower end of the ranges, while those who participate in sports or other high-intensity activity regularly, should follow the higher end of the ranges.
Teen Boys
Boys tend to need more calories than girls because of their body composition. A 13-year-old boy needs between 1,600 and 2,600 calories daily. Older teen boys, ages 14 to 18, need 2,000 to 3,200 calories daily. Some older teen boys may need even more calories, especially if they participate in football, hockey, track or do manual labor.
Healthy Foods
Filling up calorie needs with junk foods can leave a teenager without adequate nutrition for physical and mental growth and energy. Most food choices should come from the major food groups, with particular attention to dairy, whole grains, lean proteins, fruits and vegetables. A healthy meal plan with 2,000 calories might include a serving of whole grain cereal with a banana and 1 cup of skim milk at breakfast; a sandwich made with 2 oz. of deli turkey, 1 oz. of Swiss cheese and whole wheat bread, served along with 8 oz. of yogurt and 1 cup grapes for lunch; 2 cups of whole wheat pasta with 1 cup broccoli and marinara sauce for dinner; and 1 tbsp. of peanut butter with a slice of toast and a serving of graham crackers and 1 cup of skim milk at snack times.
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