All forms have benefits. Erin Coleman is a registered and licensed dietitian. Teenagers should not diet or be put on restrictive eating plans (in most cases). Help your athlete eat more vegetables! A food log for a week or so can be good practice every once in a while. The USDA defines “active” as physical activity equivalent to walking more than 3 miles per day. How many calories should I eat to lose weight? USDA requirements for school lunch are often not enough for athletes. The average high school female requires around 2,000 calories and the average male requires around 2,800 calories per day. Plan daily snacks– pack on-the-go snacks for your teen athlete during the day. Active teenagers need closer to 2,500 -3,000 calories per day to keep them healthy, fueled, and at the top of their game. Carbs give fuel to muscles and athletes need full carbohydrates stores before activity, as well as to refuel their muscle stores afterwards. Around 20 percent of teenagers are obese, and also many teenagers have an eating disorder. Pre-Workout Snack: Eat a snack during a class break or right after school, about 1-2 hours before your workout. Understand portion control: What kids eat is just as important as how much they eat. Published September 7, 2018. Breakfast is either prepared by teenagers or with help from parents. Don't know your child's BMI Percentile? Depending on your size, sex, age, and the intensity of your activities you will need to eat somewhere between 1600 and 3000 calories per day. Eat them frozen, canned, fresh, cooked, mixed in dishes etc. Check out my post to find out more specifics on when sports drinks are appropriate: Should Football Players Drink Gatorade? I'm a Registered Dietitian Nutritionist with a love for coaching others to success in their health goals, especially teenage athletes. Accessed at: https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-many-calories-does-my-teen-need, “Teen Nutrition for Fall Sports” By Christine Rosenbloom, PhD, RDN, CSSD. There are many types of vegetables, prepared many different ways that they should try. This site is owned and operated by Katherine Harmer. This is a great time to start to engage your student in the kitchen and help them learn basic meal preparation techniques.eval(ez_write_tag([[250,250],'fuelingteens_com-leader-1','ezslot_10',112,'0','0'])); Parents should also model correct eating behaviors by avoiding dieting, eating a balance of foods, exercising, and talking positively about yourself and your child’s physical appearance. Consult with a medical expert before making any changes to your health and diet. Each meal should include a balance of complex carbs, lean protein, healthy fat, fruits and vegetables. ** For example, if they eat 2,200 calories in a day, they should eat at least 330 grams of carbohydrates. Young athletes should be eating five or six balanced meals and snacks each day, and should be eating every three hours. With the above food groups in mind, offer 2 to 3 of … School lunch or eating out are also options, but you may need to supplement with additional snacks. What’s the best choice- Gatorade, Powerade, Propel, energy drinks, even pickle juice, juice, or chocolate milk? One kilogram equals 2.2 pounds. It’s a great habit to start to always have a vegetable with each meal. The demands of heavy strength training can burn 500-1,000 calories alone, and then the athlete needs to consume 500 calories beyond this amount just to gain 1 pound per week, on average. Weight lbs. Teenage professional athletes might need 2,000 to 5,000 calories each day depending upon how active they are. Typically, I don’t recommend that teenagers should count calories. A good balance of food and meals will supply all the nutrients they need. For a male student athlete child between the ages of four and eight they should be consuming between 1,600 and 2,000 calories. Now I'm a little bit older, a little bit smarter, and a little bit worse at tennis. Any recommendations are general tips for high-school aged teenagers and may not apply to all individuals. Limit added sugars, fatty foods, and high-fiber foods because those will only cause problems and uncomfortable symptoms during your game. Protein is important– real protein. eval(ez_write_tag([[300,250],'fuelingteens_com-leader-2','ezslot_13',116,'0','0'])); Pre-game meals and snacks should focus on fluid, carbohydrates, and a moderate amount of protein. 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