RECOMMENDED DIET

Being a teen can be exciting, but it can also be challenging as your body shape changes.
These physical changes can be difficult to accept if they are not what you expected. Friends may put
pressure on you to be or look a certain way, which may influence the foods you eat. It is not a good
time to go on a crash diet because you will not get enough nutrients and may not reach your full
potential. A sensible, well-balanced diet is a far better option, both now and in the long run.
Healthy Diet for Adolescent (Ages 12-18)

 The adolescent years are a time of growth and change. This process must be supported by the
foods that teens consume. Here are some suggestions to help your adolescent eat healthier.
Key part of Healthy Eating:
Get Enough Calories

 Teens require a lot of calories to fuel their bodies and support their growth. The amount that
your teen requires is determined by his or her age, gender, and the number of calories that he
or she burns through activity. Most adolescent girls require approximately 2,200 calories per
day. Teenage boys require 2,500 to 3,000 calories per day.
Making poor food choices makes it easy to consume too many calories. As a result, you may
become overweight or obese. Make sure your teen gets enough calories by doing the following:

 Providing them with nutritious foods from all food groups

 Providing them with nutritious foods from all food groups
 Providing your adolescent with just enough food and then allowing them to have more if they
are still hungry (serving too much food at one time can lead to overeating)
Key Nutrients:
Teen needs…
Carbohydrates (carbs): Carbohydrates are your teen's primary source of energy. Carbohydrates
should account for roughly half of their calorie intake. Your teen should consume healthy
carbohydrates such as whole grains, fruits, vegetables, and milk.
Protein: Your adolescent requires protein in order to grow and build muscle. Protein should account
for about a quarter of your teen's calorie intake. Poultry, lean meat, seafood, eggs, nuts, soy, legumes,
and low-fat and nonfat dairy products are all good sources.
Fat: Teens require about a quarter of their calories in the form of fat. It aids in development. Fat also
aids in the absorption of vitamins and the maintenance of healthy skin. Healthy fats, such as those
found in vegetable oils, nuts, avocados, olives, and fatty fish, should be consumed by your adolescent.
Following is a sample meal plan ages 12-18 years old:

Food Group Daily Amount Tips

Grains (1 ounce = 1 slice
bread; ¼ bagel; ½ cooked
pasta or rice; 5 whole wheat
crackers)
Female:  At least ½ grains
 12-18 years old: 6 should be whole grains
ounces  Whole grains are
Male: whole wheat products,
 12 years old: 7 ounces oatmeal, brown rice,
 15 years old: 9 ounces barley, popcorn
 18 years old: 10
ounces
 Veggies (1 cup = 1 cup raw or
cooked veggies; 2 cups raw
leafy veggies)
Fruits (1 cup = 1 cup fresh
juice; 1 cup fruit juice; ½ cup
dried fruit)
Milk (1 cup = 8 ounces milk or
yogurt; 1 ½ ounces cheese)
Protein (1ounce = 1 ounce
meat, fish, or poultry; ¼ cup
cooked, dry beans; 1 egg; 1
tablespoon peanut butter; ½
ounce nuts)
Fats and sweets
 The daily amounts are based on children aged 12 to 18 who are of average weight and height
for their age and engage in 30 to 60 minutes of physical activity per day.
Making mealtime Healthy:
You can assist your teen in making healthier food choices. Here are some pointers:
Female:
 12-18 years old: 2.5
cups Give your child more:
Male:
 12 years old: 3 cups
 15 years old: 3.5 cups
 18 years old: 3.5 cups
Female:
 12-18 years old: 2 cups
Male:
 12 years old: 2 cups
 15 years old: 2 cups
 18 years old: 2.5 cups
Female:
 12-18 years old: 3 cups
Male:
 12 years old: 3 cups
 15 years old: 3 cups
 18 years old: 3 cups
Female:
 12-18 years old:
5.5ounces
Male:
 12 years old: 6 ounces
 15 years old: 6.5
ounces
 18 years old: 7 ounces
Female:
 12-18 years old: 265
calories
Male:
 12 years old: 290
calories
 15 years old: 410
calories
 18 years old: 425
calories
 Offer many types of
veggies
 Dark green (broccoli,
spinach, romaine
lettuce)
 Orange (carrots, sweet
potatoes, butternut
squash)
 Dry beans and peas
(chickpeas, black
beans, lentils, split
peas, kidney beans,
tofu)
 Offer a variety of fruit
and 100% fruit juice
 Choose low-fat or fat-
free dairy products
such as milk, yogurt,
and cheese
 Food and drinks with
calcium added to them
 Choose lean meats and
poultry
 Offer more fish and
vegetarian sources of
protein such as beans,
peas, nuts, and seeds
 Limit foods high in
added sugar or solid
fats like soda, candy,
cookies, muffins,
chips, French fries, and
fried foods
 Look for items that do
not have saturated or
trans fats
  Breakfast: Breakfast has been shown in studies to help children learn. Breakfast for your teen
should include foods from all food groups. Yogurt, whole wheat toast, cereal, and breakfast
sandwiches are all healthy options.
 Lunch: Every day, your teen should eat a balanced, healthy lunch. Sandwiches and pasta
salads are two healthy options.
 Dinner: Dinner is a great time for the whole family to get together. Whole grains, vegetables,
lean protein, low-fat dairy, and occasionally dessert are some healthy dinner options.
Tips for Assisting Your Teen: 

 Tips for Assisting Your Teen:  Homecooked meals are frequently healthier and lower in
calories, fat, and salt.
 Ask your teen to assist you with meal planning, grocery shopping, and cooking.
 Tell your child about the advantages of eating healthy.

References:
Health Library. (n.d.). Retrieved from https://www.winchesterhospital.org/health-library/article?
id=214376
Food and nutrition for adolescents. (n.d.). Retrieved from https://www.thewomens.org.au/health-
information/staying-well/adolescent-girls/food-and-nutrition-for-adolescents