During a time in their lives when confidence and independence increase, sixteen year olds may also want to take more control of their nutrition and health. Adult figures as well as the teens themselves should do all they can to obtain science based and reputable information to fuel these decisions.
The recommended amount of calories a sixteen year old should eat ranges from 1800 calories for a non-active female to 3200 calories for an active teen male. Teenagers should eat according to their unique needs by following hunger and fullness cues, avoiding restriction and eating a varied and well balanced diet.
How much food a sixteen year old needs to continue healthy growth and development depends on many factors such as age, gender, height, weight, body composition, physical activity level, and others.
Continue to read for more information regarding how many calories a 16 year old should eat, recommended servings for food groups and other tips for a healthy meal pattern.
How Many Calories Does A 16 Year Old Need?
Below are guidelines of calorie needs for different ages, genders and activity level. These recommendations come from a the Academy of Nutrition and Dietetics.
These numbers can be used as a baseline. However, many other factors affect calorie requirements and teenagers should adjust calorie intake to meet their unique needs.
A teenager who eats enough food will feel satisfied between meals and snacks and have energy to meet daily demands.
Teenage Male Caloric Requirements Per Day:
| Age | Not Active | Moderately Active | Active |
| 13 | 2,000 calories | 2,200 calories | 2,600 calories |
| 14-15 | 2,000 –2,200 calories | 2,400 –2,600 calories | 2,800 –3,000 calories |
| 16-18 | 2,400 calories | 2,800 calories | 3,200 calories |
| 19 | 2,600 calories | 2,800 calories | 3,000 calories |
Teenage Female Caloric Requirements Per Day:
| Age | Not Active | Moderately Active | Active |
| 13 | 1,600 calories | 2,000 calories | 2,200 calories |
| 14-18 | 1,800 calories | 2,000 calories | 2,400 calories |
| 19 | 2,000 calories | 2,200 calories | 2,400 calories |
Not Active= Minimal activity per day.
Moderately Active= 30-40 minutes of physical activity per day.
Active= 40 or more minutes of physical activity per day.
What Should A 16 Year Old Eat Daily?
A healthy meal pattern emphasizes inclusion of food groups rather than exclusion. All food groups contribute important nutrients to a growing teenager and restriction of any sort can cause harm.
The Choose My Plate diagram provides an basic picture of what a balanced meal looks like. Modeling the structure of this plate will help teenagers make more appropriate decisions regarding food. Continue to read for more details about food recommendations.
Fruits and Vegetables
Many teenagers fall short of meeting their vitamin and mineral needs due to not eating enough fruits and vegetables. These nutrients protect a teenager’s health and well-being, making fruits and vegetables important for a healthy meal pattern.
Fruits and vegetables also contain antioxidants, polyphenols and phytochemicals which decrease risk for chronic diseases like cancer and heart disease. Furthermore, fruits and vegetables are some of the best sources for fiber. Fiber supports gut health and decreases risk of chronic disease.
Teenagers are encouraged to make half their plates fruits and vegetables at meal times. Another recommendation is for adolescents to consume five cups of fruits and vegetables daily.
Meeting this recommendation will help teenagers meet their nutrient needs. To take advantage of all the different health boosting components of fruits and vegetables, teenagers should eat a variety of colors and types as each offers unique nutrients.
Grains
Sixteen year olds should consume around 6-10 ounces of grains daily or make 1/4 of their plate grains at meal times. An ounce serving equivalents to 1 slice of bread, 1/2 cup pasta or 1 cup cereal. Adolescents will want make at least half their grains whole for better health outcomes.
Whole grains include oatmeal, popcorn, brown rice whole wheat and whole grain breads or pasta. Refined grains include creamy wheat, white rice, white, wheat or multigrain pasta and breads.
Whole grains use the entire grain; whereas, refined grains are processed and stripped of some of their layers in order to improve taste and storage life. The loss of these grain layers also means refined grains lose many nutrients such as fiber and vitamins.
Look for the word “whole” on a package label or ingredient list. Foods may still be using refined grains when labeled, “wheat” or “multigrain”.
Grains give adolescents necessary carbohydrates, B vitamins and iron for energy. Grains also provide a good source of fiber, which improves digestion, helps stabilize blood sugar and decreases risk for chronic disease. Diets restricting carbohydrates in any form may lead to brain fog, lack of energy, constipation and hormone dysregulation.
Protein
Protein plays a key role in the growth and development occurring during this stage in life. A sixteen year old will want to include protein food sources with most meals and snacks and make 1/4 of the plate protein at mealtime.
Overall, the general recommendation is 5-7 oz protein daily. One ounce protein counts as 1 egg, 1 Tbsp peanut butter, 1/4 c beans or 1 oz meat.
Different protein food sources offer different health benefits. Seafood provides heart healthy fats, eggs offer many vitamins and minerals and beans will give more fiber than most other foods. In general, choosing plant based protein sources (beans, tofu, tempeh, nuts) will support both body and world health.
When choosing meats, teenagers will want to limit processed meat (hot dogs, lunch meat, sausage) and red meats (beef, pork, lamb), which have higher fat content and can increase risk for chronic disease.
They should look for leaner meats such as chicken and turkey. Eating a variety of protein sources will benefit the overall health of a teenager.
Dairy
Adolescence marks an important time for strengthening bones. Ensuring adequate calcium, vitamin D and other vitamins and minerals along with physical activity plays an important role in skeletal health.
Poor intake of these nutrients during this age can put a teenager at risk for osteoporosis when they grow older. Osteoporosis is a disease of weak, brittle bones that leads to a poor quality of life.
Dairy products such as milk, cheese and yogurt are a good source of many of these bone supporting nutrients. Dairy also provides another source of protein to the diet. A sixteen year old should look to consume three cups of dairy with 1 cup equivalents equal to 1 cup milk or yogurt and 1 1/2 oz cheese.
If teenagers follow a dairy free diet due to a preference, allergy or intolerance, they may want to talk to a doctor or registered dietitian about mineral supplementation. However, nutrients important to bone health can also be found in other foods such as fish, beans, almonds, dark leafy greens and fortified foods.
Fats
This nutrient may not always come to mind when speaking about what to include in a healthy diet. However, fats play an important role in lifelong health. Fats aid nutrient absorption, satiation, energy, brain and heart health, and much more.
The key to fats boosting, rather than decreasing health, comes through eating the right kind and amount of fat.
Certain types of fats can increase risk for chronic disease. Trans fats found in fried and some highly processed foods should be avoided as much as possible.
Foods high in saturated fat should be limited and eaten only on occasion. These foods include red meat, high fat dairy, desserts, butter and many processed foods.
Unsaturated fats protect heart health and provide many other health benefits. While beneficial to health, healthy fats should still be eaten in moderation as part of a healthy meal pattern. Healthy fats can be found in fish, nuts, seeds, oils, avocados and olives.
What Does It Mean to Eat A Healthy Diet for a Teenager?
A healthy meal pattern follows principles of adequacy, balance, variety and moderation.
Adequacy means eating enough and meeting nutrient needs. Teenagers who restrict calories or food groups may find themselves at risk for nutrient deficiencies and poor health. Follow this link to find specific nutrient needs. https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015/advisory-report/appendix-e-3/appendix-e-31a4
Balance means eating an appropriate amount from all food groups. No one food, nutrient or supplement can create a healthy body. A balanced diet will be made up of 45-65% carbohydrate, 20-35% fat and 10-35% protein. Each macronutrient uniquely benefits a growing teenager.
Variety means eating different foods in the food groups. Eating “the rainbow” or the many different colors of fruits and vegetables allows a teenager access all the different benefits. The various grains and protein foods also offer multiple health promoting components that cannot always be obtained by eating only one type of these foods.
Moderation means practicing portion control. Anything eaten to excess can cause harm to the body. This principle also means avoiding extremes whether through restriction or overconsumption.
Following these principles along with developing other healthy habits will allow for improved health now and in the future.
Healthy Habits For A 16 Year Old
Along with the previous information shared about eating a healthy meal pattern, mindful eating can also help a teenager eat appropriately. Mindful eating involves eating slowly without distractions, paying attention and responding to hunger and fullness cues, determining how foods affect the individual, using all senses and avoiding the association of guilt with food. Mindful eating is linked to decreased binge eating and maintaining a healthy weight.
Another important part of healthy living for a teen involves drinking enough fluids or staying hydrated. Poor hydration affects physical and mental performance. Water remains the best fluid choice for teenagers.
Other good options include milk and 100% fruit juice. Teens should limit sweetened beverages such as soda, energy drinks, fruit drinks and sports drinks as these beverages can lead to consuming excess sugar and calories.
The importance of sleep cannot be emphasized enough. Sleep protects against chronic inflammation, aids in growth and repair, promotes healthy brain development and allows a teen to function well. The best sleep comes from consistent sleep and wake times with a recommended 8-10 hours for sixteen year olds.
Another important aspect of health is physical activity. Physical activity improves physical, mental and emotional health. Adolescents should try to participate in sixty minutes of physical activity daily.
What is the best physical activity to do? The best physical activity is what a person enjoys, whether that be swimming, soccer or even walking a dog.
A healthy lifestyle comes from developing habits that can be maintained over a lifetime. Any dietary or other choice that is too extreme to continue for a long time, often leads to temporary and sometimes harmful changes. Teenagers should never hesitate to talk to and seek guidance from a healthcare professional about any health concerns.
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