Nutritional recommendations (14-18 years)

Energy needs will be higher at this stage. For teenagers with a sedentary level of activity the energy need for boys will be 2,200 kcal/day and 1,800 kcal/day for girls. These values will increase depending upon the physical activity undertaken. The distribution of these calories as nutrients, as well as their allocation throughout the day, is the same as for the preceding age group.

  • Carbohydrates: 50-55%
  • Fats: 25-35%
  • Protein 15-20%

Food servings for 14-18 years of age

Milk and Dairy Products 2-3
Vegetables 2 Raw or cooked
Fruit 3
Cereals, Bread, Pasta 6-8
Legumes 2-3 Per week
Meat, Eggs, Fish 2 Preferably fish rather than meat. Lean meat.
Dried Fruits 2-4 Per week
Oils 6
Sugar Occasionally and moderately
Water 8-10 glasses a day




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