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Teens should have at least five servings of veggies a day–a serving is about half cup of veggies. 4. Give them at least 3-4 medium pieces of fruits a day to add balance to their diet. The fruit types had better to be diverse. The teenage years are a time of growth spurts, so teenagers need to consume sufficient calories to meet the needs of their developing bodies. Moderately active teen girls need about 2,000 calories daily, while moderately active teenage boys require 2,200 to 2,800 calories a day to maintain healthy body weights -- and active teen girls and boys require about 2,200 to 2,400 and 2,600 to 3,200 calories daily, respectively. Regular consumption of such food will lead to obesity. The material appearing on LIVESTRONG.COM is for educational use only. They are simply called calories. The calories needed per day depends on person's current weight, whether they want to lose or gain or stay the same, and their level of activity. How many Grams of fat? Check the following table to find how many calories your teenager needs to eat. How Many Calories Should an Average Teenager Eat Per Day?. Do not let him/her watch TV while eating because this contributes to obesity. Teenage girls should aim to eat at least 1-1/2 cups of fruit and 2-1/2 cups of vegetables per day, although she can eat as many vegetables as she likes. It should not be Junk food does not provide any nutrition and has high calorie content as well. Here are some suggestions: Teenagers' diet should include whole gains because they provide B vitamins, fiber and enough calories. Help your child understand the perils of eating fast food. Boys between the ages of 11 and 13 need 1,800 to 2,600 calories per day while boys ages 14 to 18 need between 2,200 to 3,200 calories per day. If your teen is a picky eater, offer creamy dips with fresh fruits and vegetables. You can prepare packed lunches or healthy snacks. Teens should have at least five servings of veggies a day–a serving is about half cup of veggies. Set a good example for your teenager to follow by keeping a healthy diet. © Copyright 2020 Hearst Communications, Inc. advertisements are served by third party advertising companies. They are also more likely to follow a healthy diet if their parents set a good example. Then how many calories should a teenager eat? A teenager's calorie needs depend on his or her activity level. Ensure that your teenager never leaves the home without having a nutritious breakfast because it provides him/her with energy to stay active throughout the day. Dr. Milton Alvis, jr answered 40 years experience Preventive Medicine Teenagers need at least 6oz of protein a day. Most teens need five to ten servings of grains or starchy foods per day, two to three servings of fruit, three to five servings of meat or other protein-rich foods, two to three servings of vegetables, four to five servings of dairy and two to four servings of fat each day. Concerns about their body can cause some teenagers to eat more or less than they should, therefore adversely affecting their growth and health. Sweets should only be eaten between one and three times per week, as otherwise they might take the place of foods containing essential nutrients or make teenagers eat more than their daily allotment of calories and thus gain weight as a result. How many calories do I need to eat each day to lose weight in a timely manner? How Many Calories Does a Teenage Boy Need? Using an online calorie calculator will help you estimate your teen’s individualized calorie needs. How many calories should a teenage girl eat a day? , Most of these calories should come from nutritious foods rather than snack foods and fast food so their growing bodies are fueled healthfully. The variations depend upon age, gender, growth rate, body size, and activity level of teens. 2 Answers. You should give them low-fat milk products such as cottage cheese, cheese, and yogurt. Foods and drinks contain energy that can be measured in kilocalories (kcal) or kilojoules (kJ). Teenagers who are sedentary need to consume fewer calories than those who are more active. According to the Dietary Guidelines for Americans 2010, sedentary teen girls ages 13 to 18 need about 1,600 to 1,800 calories a day, while sedentary teen boys within the same age range require about 2,000 to 2,400 calories daily to maintain healthy body weights. Consuming enough calcium-rich food is important for teenagers to have stronger bones. 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