Different age groups have different nutritional needs. Adolescents are growing in a unique way, so their needs are different from those of a young child or an adult. Calories are a crucial part of that equation, but not the only consideration. The right grouping of foods is just as essential as ensuring your teen gets enough calories a day. If you are concerned about your adolescent's diet, ask your doctor for advice.
Figuring Calorie Needs
When a child is growing, his calorie needs are based on weight and age. The formula for figuring calorie needs is based on kilograms, so start by dividing the child's weight in pounds by 2.2 to get his weight in kilograms. An adolescent between the ages of 12 to 14 requires 45 to 55 calories per kilogram. Older teens from 15 to 18 years of age need 40 to 45 calories per kilogram. For example, a child who is 12 years old and weighs 75 lb. needs to eat around 1,531 calories a day.
Breaking Down the Fat Calories
Not all calories are equal. Just like adults, teens need the right nutritional components to maintain a healthy diet and weight. The Centers for Disease Control and Prevention, or CDC, recommends that children between the ages of 4 and 18 eat 35 percent or less of daily calories as fat; check food labels for fat content. By monitoring fat calories, you can keep your adolescent on track. The same 75-lb. 12-year-old should eat no more than 536 fat calories a day. Increasing the amount of fat increases the risk of heart disease and diabetes, and it can cause your child to gain too much weight.
Dietary Needs for an Adolescent
Teens are going through growing stages and require a proper amount of protein. A child between the ages of 12 to 14 should have at least 1g of protein for every kilogram of body weight. Two other essential nutrients are vitamin C and calcium. Include at least one serving a day of a food high in vitamin C, such as fresh fruit or juice. Milk can provide calcium needed for bone growth. You can keep the fat calories under control by serving 2 percent or low-fat dairy products. If your child requires a special diet, such as gluten- or lactose-free, discuss meal planning with your pediatrician.
Considerations
Obesity is on the rise for children, partly because of poor eating habits. When your child is young, encourage a healthy relationship to food by serving fewer sweets and simple carbohydrates and more fruits and vegetables. People are not born knowing how to maintain a healthy diet; you need to help your child learn the right way to eat. Also encourage your teen to exercise rather than sit in front of the TV or computer.
References
- American Heart Association (AHA): Dietary Recommendations for Healthy Children; 2011
- Drugs; Normal Diet For Adolescents - 12 To 18 Years Of Age; 2011
- University of Michigan Health System; Obesity and Overweight; Kyla Boyse, RN.; 2008
- Centers for Disease Control and Prevention (CDC); Dietary Fat; 2011
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