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Teen Calorie Intake
Guideline for Average Teenage Calorie Intake These are the guidelines set by the Institute of Medicine and include both children and teen calorie intake needs.
The above table shows approximate calorie intake based on the Estimated Energy Requirements (EER) from the Institute of Medicine. The child and teen calorie intake needs are based on gender, age and activity level. The “reference size” is based on median height and weight for ages up to 18 years old. This table shows approximate daily calorie intake for different activity levels; sedentary, moderately and active.
The Food Pyramid For teens, it’s more important to understand daily nutritional needs to ensure a healthy eating plan that is within your teen calorie intake requirements. Although knowing the teen calorie intake is critical, ensuring you are consuming these calories with the right foods is more critical for you growing needs. Below is a general outline of the food groups and recommended amounts for each group. The amounts below are based on persons who get less than 30 minutes of moderate exercise a day (above the normal day to day activities). If you are more active, you may be able to have more of each food group and still stay within your daily calorie intake needs.  Grains Grains are foods made from wheat, rice, oats, cornmeal, or any other cereal grain. Examples of grain foods are bread, pasta, breakfast cereals, etc. At least half of your daily grain needs should be “whole” grains and not processed grains. When checking the labels of food items, make sure it states “whole” and not processed. Daily Recommended Amounts for Grain
Veggies
Examples of dark green vegetables are; spinach, dark leafy lettuce, broccoli, romaine lettuce and collard greens. Examples of orange veggies are; acorn squash, butternut squash, carrots, pumpkin and sweet potatoes. Veggies are a great addition for any healthy eating plan and allow you to feel full while still staying within your teen calorie intake limits. Daily Recommended amounts for Vegetables
Fruits Any fruit or 100% fruit juice can be counted as a fruit. The recommendation is to get a variety of different kinds of fruit. The USDA also recommends limiting the amount of fruit juices. Fruits such as oranges and grapefruits, which are high in vitamin C, and apples and pears, which are lower in calorie and high fiber fruits, are also considered metabolism booster foods. Daily Recommended amount for Fruits
Oils Oils are fats that are liquid at room temperature. Common oils are canola oil, olive oil, sunflower oil, corn oil, cottonseed oil and safflower oil. There are many foods naturally high in oils such as nuts, olives, some fish and avocados. As you may have read under my weight loss myths, you should consume some amount of fats and oils from the foods you eat as you cannot produce certain fats. However, you should make the most out of your food choices and get your fats from foods like fish, nuts and vegetable oils. Limit the intake of solid fats like butter, margarine, shortening or lard. Check food labels to find foods low in saturated fats and trans fats. See the below table for the daily requirements for oils. Keep in mind that you will typically get the recommended amount of oils from the foods you eat like fish, nuts, salad dressings, etc. For your overall teen calorie intake, really watch the fat content. Fast food hamburgers and fries are extremely high in fat content. Daily Recommended amounts for Oils
Milk  The
milk food group includes, of course milk, but also foods made from
milk that retains their calcium content. The subgroups
include;Fluid milks which include flavored milks, fat-free, low fat and whole milk, and lactose reduced or lactose free milks. Milk based desserts such as ice cream, puddings made from milk and frozen yogurt. Cheese such as hard cheeses like cheddar, mozzarella, Swiss and parmesan. It also includes soft cheeses like ricotta and cottage cheese and processed cheeses like American cheese. Yogurts which include fat free, low fat, reduced fat and whole milk yogurt. You should try to consume the fat free or low fat products from this food group. Daily Recommended amounts of Milk
Meat and Beans The meat and beans food group includes all meat, poultry, fish, dry beans or peas, eggs, nuts and seeds. Note that dry beans and peas are also part of the veggies food group. Look for lean meats and poultry when building your healthy meal plan within your teen calorie intake requirements. When preparing the meats, bake it, broil it or grill it, try to avoid fried foods. Vary your choices with more fish, beans and nuts. Below is a list of some common foods in this food group. Meats – Lean meats (ground or lean cuts) such as beef, pork, ham, lamb and veal. You can also have game meats such as bison, rabbit and venison. Poultry – Chicken, turkey, duck and goose Eggs – Chicken or duck eggs Dry beans and peas – Black beans, black-eyed peas, kidney beans, lentils, lima beans, navy beans, pinto beans, soy beans, split peas, tofu, and bean burgers such as garden or veggie burgers. Nuts and Seeds – Almonds, cashews, hazelnuts, mixed nuts, walnuts, peanuts, peanut butter, pecans, pistachios, pumpkin, sesame and sunflower seeds. Fish – Finfish such as catfish, cod, flounder, halibut, herring, salmon, sea bass, snapper, trout and tuna. Shellfish such as clams, crab, lobster, mussels, oysters, scallops and shrimp. Canned fish such as anchovies, clams, tuna and sardines. Recommended Daily amounts of Meat and Beans
For complete details and more information about the food pyramid, visit my pyramid.gov Remember, it’s a good thing to know and understand your teen calorie intake, but also be aware of your what nutrients you need. Be sure the foods are from the proper food groups and cover the daily recommended amounts. Back to Teen Weight Loss Related Articles Quick Teen Weight Loss Tips If you want to lose weight quick and healthy, then check out these tips. Exercise 4 Weight Loss
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