{"id":71512,"date":"2023-08-28T16:01:33","date_gmt":"2023-08-28T22:01:33","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=71512"},"modified":"2023-09-25T10:42:53","modified_gmt":"2023-09-25T16:42:53","slug":"the-fuel-calories-a-teenager-needs-for-healthy-mind-and-body","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/the-fuel-calories-a-teenager-needs-for-healthy-mind-and-body\/","title":{"rendered":"&#8216;Tweens and teenagers need extra fuel for healthy mind and body"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><figure id=\"attachment_71514\" aria-describedby=\"caption-attachment-71514\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-71514\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2023\/08\/28155237\/tweensandfoodeee.webp\" alt=\"teenagers eating around a table. Teenagers need to consume a certain amount of calories to stay healthy.\" width=\"640\" height=\"427\" \/><figcaption id=\"caption-attachment-71514\" class=\"wp-caption-text\">&#8216;Tweens and teens need healthy foods and enough calories to fuel their active lives and busy schedules. Photo: Getty Images.<\/figcaption><\/figure>\n<p>Busy schedules, active lives and fluctuating moods can cause parents to worry about whether their tweens and teens are getting the proper nutrition they need in middle and high school.<\/p>\n<p>\u201cKids often have a hard time fueling their activities, especially in Steamboat where so many are involved in year-round athletics,\u201d said <a href=\"https:\/\/www.uchealth.org\/locations\/uchealth-integrative-medicine-clinic-steamboat-springs\/\">Cara Marrs<\/a>, registered dietitian nutritionist at <a href=\"https:\/\/www.uchealth.org\/locations\/uchealth-yampa-valley-medical-center\/\">UCHealth Yampa Valley Medical Center<\/a>. \u201cWe need to remember that they\u2019re not just fueling for sports and activities like adults, but they are forming organs and bones as well.\u201d<\/p>\n<h2><strong>How many calories should a teenager eat a day?<\/strong><\/h2>\n<p>According to Marrs, in terms of caloric intake, there is a difference between boys and girls, pre-adolescents and 16- or 17-year-olds, and athletes and non-athletes. It could further depend upon how many hours a day a girl or boy practices, the specific sport and how much they weigh. Still, some broad ballpark numbers to keep in mind are:<\/p>\n<ul>\n<li>For children ages 6-10 = 2,000 calories\/day.<\/li>\n<li>For boys ages 11-15 = 2,500\/daily and girls = 2,200\/daily.<\/li>\n<li>Older teens = about 3,000 calories a day, but more active athletes may need up to 5,000\/daily.<\/li>\n<\/ul>\n<p>With so many <a href=\"https:\/\/www.uchealth.org\/treatments-procedures\/sports-nutrition\/\">active student athletes<\/a> in Steamboat, Marrs said a big concern is students who aren\u2019t consuming enough daily calories. This can lead to <a id=\"\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9724109\/\" target=\"_blank\" rel=\"noopener\">RED-S<\/a>, or Relative Energy Deficiency in Sports. It\u2019s not necessarily an intentional restriction of calories, but rather unintentional restriction because of students\u2019 busy lifestyles.<\/p>\n<h2>Marrs encourages parents to pay attention and possibly seek professional assistance if their child:<\/h2>\n<ul>\n<li>Is sick a lot.<\/li>\n<li>Stops growing or menstruating.<\/li>\n<li>Has dramatic weight loss.<\/li>\n<li>Shows a decrease in performance in the classroom or on the field.<\/li>\n<li>Is overly fatigued.<\/li>\n<li>Is not sleeping well.<\/li>\n<li>Shows a delay in growth or falling behind their growth chart.<\/li>\n<\/ul>\n<h2><strong>What &#8216;fuel&#8217; do teenagers need?<\/strong><\/h2>\n<p>As far as \u201cfuel,\u201d the basic groups include:<\/p>\n<ul>\n<li>Carbohydrates to maintain and provide energy. \u201cWe really need to focus on carbs and getting them from nourishing sources such as fruits, vegetables like peas, corn and potatoes, whole grains and beans,\u201d said Marrs.<\/li>\n<li>Healthy fats to feed the brain and hormones. Good sources are avocadoes, salmon, tuna, and nuts and seeds.<\/li>\n<li>Protein to help boost the immune system and build and repair muscles. Protein is found in foods such as beef, chicken, fish, eggs, dairy, tofu, nuts and seeds.<\/li>\n<li>Vitamins and minerals. \u201cKids need these, in particular Vitamin D, calcium and iron, to build strong bodies,\u201d said Marrs.<\/li>\n<\/ul>\n<div class=\"su-pullquote su-pullquote-align-right\"><a href=\"https:\/\/www.uchealth.org\/today\/foods-to-fuel-good-mental-health\/\">Foods to fuel good mental health: 6 things you should know<\/a><\/div>\n<p>She says to try to limit ultra-processed food with scores of ingredients, but don\u2019t create taboos or ultimatums around certain foods as it can create issues. Parents can set a good example for their children by making health food choices in front of them, sharing meals together when possible, and offering lots of options and choices when it comes to vegetables, fruits, whole grains, protein, carbs and fats.<\/p>\n<p>\u201cIt is imperative for our kids to not watch their parents overly restrict their own meals,\u201d said Marrs. \u201cIt\u2019s something I cannot stress enough.\u201d<\/p>\n<p>One area that she does worry about includes the \u201ctoxic online diet culture\u201d that some teens become enamored with that pushes extreme diets, pre-workout drinks that contain too much caffeine, excessive amounts of protein powder and supplements like creatine.<\/p>\n<p>Marrs is a big proponent of educating kids about the importance of eating healthy and how proper \u201cfueling\u201d is a crucial part of their training, just as working out on the field or in the gym.<\/p>\n<p>\u201cKids are smart, they\u2019re savvy, and if we talk to them in an adult manner about the reasons why we want them to be eating in a nourishing way, you often get a good response from them,\u201d she said.<\/p>\n<p><em>This story first appeared in the Steamboat Pilot.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Busy schedules, active lives and fluctuating moods can cause parents to worry about whether their tweens and teens are getting the proper nutrition they need in middle and high school. \u201cKids often have a hard time fueling their activities, especially in Steamboat where so many are involved in year-round athletics,\u201d said Cara Marrs, registered dietitian [&hellip;]<\/p>\n","protected":false},"author":2357,"featured_media":71514,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[2600],"class_list":["post-71512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-pediatic-care"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The fuel &amp; calories a teenager needs for a healthy mind, body - UCHealth Today<\/title>\n<meta name=\"description\" content=\"How many calories should a teenager eat a day? 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