Nutritional Requirements for Teens
Tweens to teens is a large age group and gender matters too when it comes to healthy eating, but the MyPlate portions still apply.
The American Academy of Pediatrics recommends that the average teenage boy get 2,800 calories and the average teenage girl 2,200 calories.
The AAP also notes that your teen should limit saturated fats, trans fats, and sugar (sugar is calories without nutritional value).
Grains: for girls, 5 to 6 oz. and for boys, 6 to 9 oz.
Example from livestrong.com: “An ounce equivalent may include a 1/2 cup serving of cooked rice or pasta, 1 cup of cereal or one slice of bread.”
Fruits: 1 1/2 to 2 cups for girls and boys
Example from livestrong.com: “A cup of fruit may consist of 1 cup of fruit juice, one-half cup serving of dried fruit or 1 cup of raw or cooked fruit.”
Vegetables: for girls, 2 to 2 1/2 cups and for boys, 2 1/2 to 3 cups
Example from livestrong.com: “A serving of vegetables can be a 1 cup of vegetable juice, 1 cup of raw or cooked vegetables or 2 cups of raw leafy greens.”
Dairy: 3 cups of dairy each day
Example from livestrong.com: “A cup of dairy is equal to 1 ½ oz. of natural cheese, 2 oz. of processed cheese, 1 cup of yogurt, 1 cup of soy milk or 1 cup of milk.”
Protein: for girls, 5 oz. and for boys, 5-6 1/2 oz.
Example from livestrong.com: “An ounce equivalent of protein may consist of 1 egg, 1 tbsp. of peanut butter, one-half-oz. serving of nuts or seed or a 1 oz. serving of poultry, fish or meat.”