Teenagers have developed organs, which means that their nutritional needs are different than young children or older adults. There are ways to find out exactly how many calories teenager needs each day, but to find out what you need to determine their activity level, weight and their fat intake. And, of course, that they are eating the right foods
The US Department of Agriculture (. USDA) recommends the following daily serving breakdowns for youth: three or more servings of dairy products, two or three servings of meat and poultry, three to five servings of vegetables, 3:58 servings of fruit, and six to 11 servings of grains and cereals. The USDA also recommends that children have saturated fat and sugar in rare cases. The USDA recommends these serving levels because teens need 50 percent more calories per kilogram of body weight than adults because of their growth.
Familyfun. go. com recommends that you first determine the child’s activity level before determining their caloric intake. Teens with low activity levels usually do not exercise or do not go to places like school or work. Teens with moderate activity levels exercise three to five times per week for 30 minutes each session. Teens with high activity levels exercise daily for 30 minutes and usually participate in team sports.
Once you’ve determined your teen’s fitness, it’s time to figure out their calorie intake. Multiply your teen’s weight with the corresponding figure for her condition — 12 for low, 14 for moderate and 20 high. For example, needs a teenager with moderate fitness activity that weighs 125 pounds 1750 calories per day.
Monitoring fat intake is an important part of the equation. Once you’ve determined your calorie intake, you must now determine how much fat to allow in their diet. For example, a teenager who needs 1,500 calories per day is not more than 50 grams of fat. A teenager who eats 1,800 calories each day should eat more than 60 grams of fat.
Iron and calcium
Many teens take vitamins, but parents should take great care to make sure their teens get enough iron and calcium, says familyfun. go. com. Young girls need extra iron at the start of menstruation, while teen boys need iron to supplement lean body mass. Lean red meat, spinach, nuts and raisins are good sources, but girls usually need an iron supplement to meet their needs. Calcium promotes healthy bones, and teenagers develop 40 percent of bone mass during adolescence. It is therefore recommended daily intake of calcium is 1,200 mg, and some agencies recommend as much as 1500 mg per day. The USDA says less than half of the nation’s teens get enough calcium.