Home Food Guide A Teenager’s Nutritional Needs

A Teenager’s Nutritional Needs



When a kid is making their way into the league of teens along with attaining a sense of liberty he or she will grow psychologically, rationally, functionally along with a tremendous amount of physical growth. During this phase the teens are bound to prerequisite a fine supply of healthy nutrients and calories in order to build themselves a healthy physique both internally and externally. To have a healthy functioning set of organs throughout one’s life it is necessary to intake quality and good amount of nutrition rich foods during the growth of organs in the human body. So during the teen period it is sensible to develop a positive relationship with food with a properly balanced diet as it can help in the long term.

For a teen to have a normal growth it is significant for them to have good nutrition along with adequate amount of sleep and regular physical activity. Generally, the growth spurt in boys are between 10 to 16 while in girls it is between 8 to 14. Girls begin to undergo growth prior to boys. During the period of adolescence the body demands more calories than the normal period of life where boys would require 2800 calories in average per day and girls would require 2200 calories in average per day.


There are absolutely no shortcuts when it comes to staying healthy either for teens or adults. Intake of balanced diet filled with proper ratio of fruits, vegetables, whole grains, low fat dairy products, eggs, nuts, fish and lean meat are the best way to have an overall good health. Here are few nutrients that are essential for a teen during their adolescence.

Healthy Lunch Box


Proteins are the powerhouse for the body that is necessary to build, restore and maintain muscle strengths. During the adolescence stage the muscles develop and get in to new shape, to support the muscle growth quality source of protein is very essential. On an average, an adolescence kid needs 45 to 60 grams of protein per day, 0.85 grams of protein per kilogram of body weight.

Eggs, chicken breast, lean beef, fish (tuna fish in particular), and shrimp are some of the non vegan foods that can supply your body with fine quality protein.

Almonds, oats, cottage cheese, Greek yogurt, broccoli, milk, quinoa, lentils, Ezekiel bread, and pumpkin seeds are some of the vegan foods that are rich in protein.


When you provide a balanced diet to your teen it ensures that he or she gets all essential nutrients. Vitamins and minerals play a key role in filliping your teen’s immunity which in turn ensures to keep them away from weakness, anemia and many other lethal diseases.

Peaches, carrots, mangoes, guava, kiwi, sweet potatoes, spinach, and strawberries are some of the very good sources of vitamins and minerals.


Carbohydrates are the prime source of energy to a human body and a very necessary component during the adolescence phase. A teenager should consume at least 130 grams of carbs per day. During this phase boys would require 295 to 425 grams of carbs in average per day and girls would require 225 to 325 grams of carbs in average per day. There are two main types of carbohydrates simple, complex and a sub third type refined carbohydrate in the foods that we intake. It is necessary to ensure that the teens intake a lot of complex carbohydrates than simple carbohydrates and stay away from refined carbohydrates as much as possible as processed and junk foods are the major provider of refined carbohydrate.

Fruits, vegetables, honey, sugar cane, beet, table sugar, malted wheat, barley, beer, mushrooms, dairy products and sweet root vegetables such as beetroot, carrot are the great source of simple carbohydrates.

Legumes, onion, asparagus, cereal foods, potato, unripe fruits, pulses and few root vegetables are the great source of complex carbohydrates.


Iron is one of the key components to an overall healthy development of a teen as they are liable to supply oxygen to muscles, to keep the brain functions healthy and act as a key player to develop immune system to resist disease. Lack of iron will cause anemia as there will be lack of oxygen supply in the body. During this phase boys would require 11 grams of iron in average per day whereas girls would require 15 grams of iron in average per day to make up for the menstrual losses.

Spinach, legumes, red meat, pumpkin seed, broccoli, and dark chocolates, are some foods that can supply good amount of iron to the body.



Kale Chips

French fries and potato chips are the classics of junk foods that are quite difficult to keep away from the appetite of the teens. But they are very high in starchy carbs and fat that is the last thing you would want to have in your teen’s diet to ensure their health.


Having greens in your chips increases the nutritional ratio with fewer grams of fat while giving you the same crunch on your munch. You can also bake them in different flavors and still get the crisp and salty savor.


Veggie fries are the best alternatives to get that similar crisp and soft texture that French fries offers. But when compared to the French fries they are very much healthier.


Never make an attempt to force feed your teens, the more you force the more they repel from the foods that you put on their diet. Instead talk to them and educate them about the significance of a healthy diet during their phase of life. There are so many data in the form of videos and articles on the internet by means of which you can educate them in case if you are not good with explaining diets. Always stock your home with healthy foods.

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