Nutritional Needs for Teen Boys and Girls
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Girls and boys go through rapid
changes during adolescence. Social situations, new freedoms and an increasing
sense of independence can be challenging for teenagers, and a nutritionally
balanced diet remains important during this exciting time. Although boys and
girls need the same types of foods, the amounts they require vary depending on
their activity level and gender.
Basic Nutrition
Both boys and girls need to eat a
balanced diet during the teenage years. Both genders should limit the amount of
sugar they consume to help control their caloric intake and should keep their
sodium consumption to 2,300 milligrams a day, according to the nonprofit
organization HelpGuide. Girls and boys in their teenage years should eat
several servings of vegetables and fruits each day, consume mainly whole
grains, choose low-fat or fat-free dairy offerings and eat a variety of lean
protein choices each day.
Calorie Requirements
The calorie requirements of teenage
boys and girls vary because of differences in weight and amount of lean muscle
mass. A teenage boy between the ages of 13 and 15 needs between 2,000 and 3.000
calories a day, depending on his activity level. A male from 16 to 19 years old
requires between 2,400 to 3,200 calories each day. Female teenagers from 13 to
15 years old need between 1,600 and 2,400 calories each day, and those between
16 and 19 years old require 1,800 to 2,400 calories. Both boys and girls who
are relatively inactive need fewer calories than teens who participate in
sports or have a very active lifestyle.
Protein Intake
The 2010 Dietary Guidelines for
Americans indicates that the protein requirements for teenage boys and girls
differ slightly. Boys between 14 and 18 years old need about 52 grams of
protein a day, while girls in the same age range require 46 grams. Boys and
girls who are 13 years old both need about 34 grams of protein. Good sources of
protein include fish, skinless poultry, beans, fat-free or low-fat dairy
products and lean cuts of beef.
Minerals
Teen boys and girls require the same
amount of calcium, phosphorus, potassium, copper and selenium. Minerals where
the requirements vary between the two genders include iron, magnesium and zinc.
Female teens need 15 milligrams of iron daily, and male teens need 11
milligrams. Females need only 360 milligrams of magnesium a day to a male
teen's 410 milligrams. The daily zinc requirement for girls stands at 9
milligrams, and boys need 11 milligrams. A teen's body uses magnesium for both
nerve and muscle function and zinc for a strong immune system, according to
TeensHealth.
Vitamins
Teen girls need just 700 micrograms
of vitamin A, and boys require 900 micrograms a day. Food rich in vitamin A
include carrots, pumpkin, eggs, butter and cantaloupe. Female teens also need
less vitamin C than do boys: 65 milligrams a day for girls compared with about
75 milligrams a day for boys. Other vitamin requirements that vary between
adolescent girls and boys include thiamin, riboflavin, niacin, vitamin B-6 and
choline. Girls need slightly less of these vitamins because of their generally
smaller stature and body weight.
Article “Nutritional Needs for a Teen Girl Vs. Boy” by Diane Lynn with Livestrong. Read more: http://www.livestrong.com/article/544069-nutritional-needs-for-a-teen-girl-vs-boy/#ixzz1uOoF5G7t
Best Teen Diets
recommends healthy well balanced eating that includes fruits, vegetables, whole
grains, protein and low-fat or fat-free dairy. We offer nutrition information
for teens, parents and educators that emphasize the importance of healthy
eating for teens.
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