The teen years are known for major developments physically, mentally and socially. Beginning as early as age 10, you may notice an increase in your teenager's appetite. Girls begin to increase their percentage of body fat and both boys and girls grow taller and start gaining weight. Teenagers' nutritional requirements change too and certain requirements vary between the sexes. From about age 15 to age 19, boys and girls begin to achieve their full physical development.
Guidelines
The American Academy of Pediatrics, a group comprised of 60,000 pediatricians, many of whom are board certified, regularly issues guidelines and statements concerning child health and safety. The AAP endorses a set of nutritional guidelines for children and teenagers that was developed by the American Heart Association. At the time of publication, those guidelines were last updated in 2006. They cover not only caloric intake, but also provide specific direction on food selection and portion size.
Tweens
The APA recommends that boys ages 9 to 13 consume 1,800 calories each day. Girls should consume slightly less, 1,600 calories per day. The guidelines also state that children should not have more than 2,200 mg of sodium each day. A high-sodium diet increases your child's risk factor for developing chronic disease later in life. Tweens should eat 3 daily servings of nonfat milk; whole grains, 6 oz. for boys and 5 oz. for girls; fruits, 1.5 cups; vegetables, 2.5 cups for boys and 2 cups for girls; and 5 oz. of beans or lean meat. At least 4,500 mg of potassium should be obtained through dietary sources each day.
Teenagers
The APA guidelines for teenagers change again beginning at age 14. At this point, and until they reach age 18, boys should consume 2,200 calories each day and 1,800 calories for girls. Both boys and girls should continue to drink nonfat milk, 3 cups each day. The daily sodium intake limit increases to 2,300 mg, as does the potassium requirement, now 4,700 mg daily. Other requirements are whole grains, 7 oz. for boys and 6 oz. for girls; fruits, 1.5 cups; vegetables, 3 cups for boys and 2.5 cups for girls; and 5 oz. of beans or lean meat for girls, 6 oz. for boys.
Active Lifestyle
The nutritional guidelines listed are based on your teenager leading a sedentary lifestyle, but if your child participates regularly in sports or other physically demanding activities, then those nutritional guidelines. The APA notes that physically active children will need to consume additional calories and advises that you consult with your child's pediatrician to determine that figure. In general, for active children 55 to 75 percent of their daily caloric intake should come from carbohydrates; 25 to 30 percent from fats and 15 to 20 percent from protein. Athletes will also need to drink more fluids throughout the day.
References
- Johns Hopkins University; The Teen Years Explained; Clea McNeely, M.A., Dr.PH., et al.; 2009
- "Pediatrics"; American Academy of Pediatrics Dietary Recommendations for Children and Adolescents: A Guide for Practitioners; Samuel S. Gidding, M.D., et al.; February 1, 2006
- American Academy of Pediatrics HealthyChildren; Nutrition and Sports; December 14, 2010
