Teen Nutrition: What Your Teenager Actually Needs

The teenage years are a period of rapid growth second only to infancy. Your teen may grow several inches and gain significant weight in just a year. This growth requires fuel—and lots of it. Understanding teen nutrition helps you support healthy development.

This guide covers what teenagers actually need nutritionally and how to help them meet those needs.

What You Need to Know AAP

Why teen nutrition is critical:

• Second most rapid growth period after infancy
• Building bone mass (peak bone mass by early 20s)
• Brain continues developing into mid-20s
• Establishing lifelong eating patterns
• Hormonal changes affect nutrient needs

Daily calorie needs vary widely:

• Teen girls: 1,800-2,400 calories
• Teen boys: 2,200-3,200 calories
• Active teens may need significantly more
• Needs vary with growth spurts, activity level

Key nutrients for teens:

*Calcium:* 1,300 mg daily

• Building bone mass—critical window
• Dairy, fortified alternatives, leafy greens

*Iron:* 11 mg (boys), 15 mg (girls)

• Growth increases blood volume
• Girls need more due to menstruation
• Lean meats, fortified cereals, beans

*Protein:* 46-52+ grams daily

• Muscle growth and repair
• Meat, dairy, eggs, beans, nuts

*Zinc:* 9-11 mg daily

• Growth and sexual maturation
• Meat, shellfish, legumes, nuts

*Vitamin D:* 600 IU daily

• Bone health
• Fortified foods, supplements often needed AAP

Building a Healthy Teen Diet

MyPlate recommendations:

• Fruits: 1.5-2 cups daily
• Vegetables: 2.5-3 cups daily
• Grains: 6-8 ounces (half whole grains)
• Protein: 5-6.5 ounces daily
• Dairy: 3 cups daily

What this looks like:

• Variety of colorful foods
• Lean proteins at most meals
• Whole grains over refined
• Fruits and vegetables daily
• Calcium sources three times daily

Sample balanced day:

*Breakfast:*

• Whole grain cereal with milk
• Banana
• Orange juice (fortified)

*Lunch:*

• Turkey sandwich on whole wheat
• Carrot sticks
• Apple
• Milk

*After-school snack:*

• Yogurt with granola
• Handful of almonds

*Dinner:*

• Grilled chicken
• Brown rice
• Steamed vegetables
• Milk

*Evening snack:*

• Whole grain crackers with cheese

Common Teen Nutrition Challenges

Skipping meals:

• Breakfast most commonly skipped
• Associated with poorer academic performance
• Increases unhealthy snacking
• Make breakfast easy and quick
• Keep grab-and-go options available

Fast food reliance:

• Convenient but often high calorie, low nutrient
• Occasional fast food is okay
• Help them make better choices (grilled vs. fried)
• Balance with nutritious meals at home

Soda and energy drinks:

• Major source of empty calories
• Energy drinks inappropriate for teens AAP
• Encourage water and milk
• Limit, don't necessarily ban

Picky eating continues:

• Some teens still have limited diets
• Continue offering variety
• Involve them in food choices
• Model healthy eating yourself

Eating on the go:

• Pack nutritious snacks
• Teach them to make good choices
• Quick doesn't have to mean unhealthy

Supporting Teen Independence

Involve them in planning:

• Ask for meal input
• Have them help cook
• Teach meal planning basics
• Give them some food budget control

Stock the kitchen wisely:

• Healthy options readily available
• Limit (don't ban) junk food at home
• Easy-to-grab nutritious snacks
• Ingredients for quick meals

Teach cooking basics:

• Start with simple meals
• Safety first
• Gradually increase complexity
• These are lifelong skills

Respect their choices:

• They're developing autonomy
• Some battles aren't worth fighting
• Focus on overall patterns, not single meals
• Model rather than lecture

Special Considerations

Teen athletes:

• Need more calories and protein
• Hydration critical
• Timing of meals matters
• No supplements needed—food is sufficient AAP

Vegetarian/vegan teens:

• Can be nutritionally adequate with planning
• Ensure protein, iron, B12, zinc, calcium
• May need B12 supplement (vegan)
• Support their choice, help them plan

Dieting teens:

• Restrictive dieting often backfires
• Can trigger disordered eating
• Focus on healthy habits, not weight
• Discuss concerns with pediatrician

Teens with chronic conditions:

• May have specific nutritional needs
• Work with healthcare team
• Don't assume standard advice applies

Warning Signs to Watch For

Possible eating disorder:

• Significant weight loss or gain
• Obsession with food, calories, weight
• Skipping meals frequently
• Eating in secret
• Excessive exercise
• Changes in mood around eating

Nutritional deficiency:

• Extreme fatigue
• Pale skin
• Frequent illness
• Poor concentration
• Delayed growth or development

When to get help:

• Growth falling off curve
• Signs of eating disorder
• Significant dietary restrictions
• Chronic fatigue
• Any concerning symptoms AAP

What Other Parents Ask

Q: My teen only eats junk food. What can I do?
A: Control what's in the house—keep nutritious options available and limit junk food access at home. Don't engage in power struggles. Model healthy eating yourself. Focus on adding nutritious foods rather than just restricting.

Q: How do I get my teen to eat breakfast?
A: Make it easy—have grab-and-go options ready. A smoothie they can drink on the way counts. Even something small is better than nothing. Don't make it a battle.

Q: Should my teen take vitamins?
A: Most teens eating a varied diet don't need multivitamins. However, vitamin D supplement is often recommended, and girls may need iron. Discuss specific needs with your pediatrician. AAP

Q: My teen wants to go vegetarian. Should I allow it?
A: Vegetarian diets can be healthy for teens with proper planning. Support their choice and help them plan balanced meals. Discuss with pediatrician if concerned about nutrient adequacy.

Q: Is it okay for my teen to diet?
A: Restrictive dieting is generally not recommended for teens—it can harm growth and trigger eating disorders. If your teen is concerned about weight, focus on healthy lifestyle habits and discuss with your pediatrician rather than dieting. AAP

The Bottom Line

Teens have high nutritional needs during this period of rapid growth. Focus on providing nutritious options, involving them in food decisions, and modeling healthy eating. Don't make food a battleground. Watch for warning signs of eating disorders or nutritional deficiency. Support their growing independence while gently guiding toward healthy choices. AAP

Key points:

• High calorie and nutrient needs
• Calcium and iron especially important
• Support independence with guidance
• Model healthy eating
• Watch for warning signs
• Focus on patterns, not perfection

Clara is here to help you support your teen's nutrition.