diet chart for 14 year old
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NutritionDietsHealthy Diet
A Healthy Diet for a 14 Year Old to Eat
By Michelle Kerns
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The average 14-year-old girl should consume approximately 1,800 calories each day, while a 14-year-old boy needs around 2,200 calories, according to the U.S. Department of Agriculture. In a healthy diet, the majority of these calories should come from whole grains, lean protein, low- or nonfat dairy and a variety of fruits and vegetables. Seek help from a pediatrician or dietitian if you need help developing a nutritious eating plan for your 14-year-old.
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healthy, balanced diet for teenagers should include:
at least 5 portions of a variety of fruit and vegetables every day
meals based on starchy foods, such as potatoes, bread, pasta and rice – choose wholegrain varieties when possible
some milk and dairy products – choose low-fat options where you can
some foods that are good sources of protein – such as meat, fish, eggs, beans and lentils
Teenagers shouldn't fill up on too many sugary or fatty foods – such as crisps, sweets, cakes, biscuits – or sugary fizzy drinks. These tend to be high in calories but contain few nutrients. Get ideas for healthy food swaps and healthy takeaway.
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