Daily nutritional requirements for a teenager: The Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.
A healthy, balanced diet for teenagers should include: at least 5 portions of a variety of fruit and vegetables every day. meals based on starchy foods, such as potatoes, bread, pasta and rice – choose wholegrain varieties when possible. some milk and dairy products – choose low-fat options where you can.
In general, this breaks down to most teenager boys needing about 52 grams of protein per day, while teenage girls need about 46 grams per day. However, if teens are small or large for their age, or very active, their needs are different. Teens should limit their fat intake to 25 to 35 percent of their total calories every day and they should choose unsaturated fats over saturated fats whenever possible.
How many carbs should a 16 year old eat a day?
Depending on your age, sex, activity level, and overall health, your carbohydrate requirements will vary. According to the Mayo Clinic, 45 to 65 percent of your daily calories should come from carbohydrates. That’s equal to about 225 to 325 grams of carbs if you eat 2,000 calories a day.
Your teen should eat 5½ ounces of protein-rich foods every day. Good sources include lean meat, poultry, or fish. One-ounce equivalents of other protein sources include ½ cup of beans or tofu, one egg, a tablespoon of peanut butter, and ½ ounce of nuts or seeds. Whole grains for energy.
During the bulking phase, eat about 4-7 g/kg of body weight of carbohydrates per day, or 270-480 g/day for a 68 kg (150 lb.) person (2). Focus your carbs before and after your workouts to fuel yourself for your lifting sessions, and restore your glycogen stores post-workout. The teenage years are a time of rapid growth and development, so a healthy balanced diet is particularly important. Healthy, active young people can have large appetites. If you’re a teenager, it’s important to eat well-balanced meals, rather than too many snacks that are high in fat, sugar or salt.
What to eat
You should eat a healthy balanced diet that matches your energy needs. This should be made up of the five main food groups of the Eatwell Guide:
- fruit and vegetables
- potatoes, bread, rice, pasta and other starchy carbohydrates
- beans, pulses, fish, eggs and other proteins
- dairy and alternatives
- oils and spreads
- Fruits and vegetables every day. …
- 1,300 milligrams (mg) of calcium daily. …
- Protein to build muscles and organs. …
- Whole grains for energy. …
- Iron-rich foods. …
- Limiting fat.
A portion is about 80g. Examples of a portion include:
- one medium-sized piece of fruit, such as an apple, orange, banana, or pear
- two small fruits, such as kiwi, satsuma, or plums
- one large slice of pineapple or melon
- one tablespoon of dried fruit
- three heaped tablespoons of fresh or frozen vegetables
- one glass (roughly 150ml) of fresh fruit juice or a smoothie