Do Teenagers Need More Carbs?

Your teenager's diet can affect his growth, energy levels and health. Carbohydrates are an essential type of nutrient that provides energy and healthy organ function. Certain types of carbohydrates are healthier choices than others. Your teen's carb needs may be greater than yours, depending on his activity level.

Recommendations

The U.S. Department of Agriculture Dietary Guidelines for Americans published in 2010 notes that the average teenage boy needs between 2,000 and 3,200 calories per day while the average teenage girl needs between 1,800 and 2,400 calories per day. These numbers are slightly higher than the calories needed by adults. The Institute of Medicine recommends that between 45 and 65 percent of your diet come from carbohydrates. While this percentage is the same for adults and teens, if your teen eats more calories than you, he will also consume more carbohydrates. For example, if your teen eats 3,000 calories per day, he needs 337 g to 487 g of carbohydrates daily. If you consume just 2,500 calories per day, you need 281 g to 406 g of carbs daily.

Carbohydrate Choices

Sugary carbs found in soda, baked goods, white bread, white rice, white pasta and candy may negatively affect your health and weight, even as an active teen. Teens, as adults, should get the majority of their carbohydrates from foods such as whole grains, fresh fruits, vegetables and dried beans. These foods provide fiber along with multiple vitamins and minerals that support healthy digestion, proper growth, brain development and enhanced immunity.

Other Nutrients

Carbohydrates are important to a teen's diet, but so are protein and fats. Each meal should contain a balance of these macronutrients for optimal nutrition. A teenager should aim to consume between 10 and 35 percent of calories from protein and 20 to 35 percent from fats. Balanced meal examples include oatmeal with skim milk and berries at breakfast; a turkey sandwich on whole wheat bread with baby carrots and nonfat yogurt at lunch; and a homemade pizza on whole grain crust with low-fat cheese, ham and pineapple with a garden salad at dinner.

Considerations

If your teen is particularly active, he may need an even greater percentage of carbohydrates daily. Teens who participate in endurance or team sports may need up to 70 percent of their calories to come from carbohydrates. Pre-exercise snacks for teens should be composed of 200 to 400 calories that is high in carbohydrates with small amounts of protein and fat, recommends renowned coach Chris Carmichael in "Food for Fitness." Options include fig cookies, whole grain crackers with peanut butter, bananas or apples, 100 percent fruit juice, dried fruit or whole wheat pretzels with low-fat string cheese.