The daily caloric intake for a teenager varies different depends on the amount of active activities you do. For example, a all year-round swimmer might need different amount of energy in comparison with a once a week jogger. But according to dietitians and physicians, it is not healthy to a teenager to have a diet since they are still growing. Even a sedentary teenager needs around 1800-2200 calorie intake per day. For Active teenagers, their daily calorie intake might vary from 2100 to 3200 depending on their fitness, and the intensity and time of their workout.
For a healthy meal, grain is very important so it is recommended to have 5-7 servings per day; even at the minimum should be 3-4 servings per day. Vegetables are another important part of your meal and it is recommended to have 2.5-3 servings per day since a lot of micronutrients come from vegetable. Around 3-6 servings of protein are required depends on your activity level. It is best for a teen to not eat a lot of junk food, sweets, and dessert. Since most them have high sugar level, high trans fat and a huge portion of your daily calorie intake. But having a healthy meal doesn't mean you have to cut your favorite food, just have a balanced meal everyday. With the correct amount of each nutrients, you can live a happy life without the worries of future diseases that will haunt your later years.
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