20.6: Energy and Macronutrients

Adolescents have increased appetites due to increased nutritional requirements. Nutrient needs are more significant in adolescence than at any other time in the life cycle, except during pregnancy. The energy requirements for ages fourteen to eighteen are 1,800 to 2,400 calories for girls and 2,000 to 3,200 calories for boys, depending on activity level. The extra energy required for physical development during the teenaged years should be obtained from foods that provide nutrients instead of “empty calories.” Also, teens who participate in sports must meet their increased energy needs.

Older adolescents are more responsible for their dietary choices than younger children, but parents and caregivers must ensure that teens continue to meet their nutrient needs. The AMDR is 45 to 65 percent of daily calories (203–293 grams for 1,800 daily calories) for carbohydrates. Adolescents require more grain servings than younger children and eat whole grains, such as wheat, oats, barley, and brown rice. The Institute of Medicine recommends higher protein intake for growth in adolescents. The AMDR for protein is 10 to 30 percent of daily calories (45–135 grams for 1,800 daily calories), and lean proteins, such as meat, poultry, fish, beans, nuts, and seeds, are excellent ways to meet those nutritional needs.

The AMDR for fat is 25 to 35 percent of daily calories (50–70 grams for 1,800 daily calories), and the AMDR for fiber is 25–34 grams per day, depending on daily calories and activity level. Young athletes and other physically active teens need to intake enough fluids because they are at a higher risk of becoming dehydrated.

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