How many carbs does a teenager need per day?

Let’s be real, being a teenager is tough. School work for hours on end, hormonal changes that make you feel like you’re going crazy, and don’t even get us started with the pressure of maintaining a social life.

But what about a healthy diet? As if puberty isn’t hard enough already! Now we have to worry about how much carbohydrates we need per day too? Don’t sweat it though, this article has got your back!

The Importance of Carbohydrates

Before we dive into numbers and statistics (we’ll keep math to a minimum), let’s talk carbs.

Carbs are our body’s primary energy source. They are broken down into glucose which fuels our cells – think of them as gas for your car. Without an adequate amount of carbs in our diet, both physical and mental performance can suffer (which basically means no winning touchdowns or A+ averages).

So yes, carbs are important! But the question remains – how many should teenagers consume daily?

The Recommended Carb Intake

The recommended carb intake varies based on age and gender.

For teenage girls between 14-18 years old:

Daily Recommendation
130 grams

For teenage boys between 14-18 years old:

Daily Recommendation
130-280 grams

Now before you go thinking “boys have it better again”, keep in mind that everyone is different – activity level along with height/weight plays into how much exercise + nutrition each individual requires *hence why professional athletes consume way more than the recommended recommendations above.

What Foods Contain Carbs?

Here comes one of our favorite parts… FOOD!

It can be confusing trying to understand what foods contain carbs. Below is just an idea so don’t spend hours counting cups!

Sample Image of Carbs

Food Category Examples
Grains Oatmeal, rice, pasta, breads
Fruits Apples, bananas, grapefruit
Vegetables Broccoli, carrots, corns
Rice and Potatoes Corn on the cob or triple layer baked potatoes … wait not quite!

See what we did there?

Ok back to more helpful information.

Carb Goals Throughout The Day

It’s not useful just knowing how many carbs should be consumed each day if you don’t know when they should be consumed. It might sound easy but trust me teenagers have a lot going on in their lives!

This is where it can get tricky… Timing your carb intake around your lifestyle can boost performance and your energy levels throughout the day (helpful for those long hours scrolling through Instagram).

Here are some recommended times:

  • Breakfast: Try whole grain toast with peanut butter or oatmeal topped with fruit.
  • Lunch: Grilled chicken wrap or turkey sandwich with whole-grain bread
  • Snack time (optional): six-inch veggie sub from Subway®
  • Dinner: Brown rice/vegetable stir-fry OR oven baked fish/roasted vegan veggies (which according to our sources, KALE IS THE NEW BLACK)

A Few Tips To Keep In Mind

We’re almost done here! But before we let you go munch away at a bag of chips (hey no judgment), here are a few last tips to keep in mind:

Image Quotes

  • Avoid going carb-free or consuming too little – it will deplete your energy and negatively impact your ability to focus.
  • Take note of portion sizes, especially carbs like rice, pasta, potatoes or chips (they always go overboard with the chips)
  • Timing is key! Aim to consume carbs before and after exercise for optimal performance.

There you have it, folks! The carb scoop so you can ensure you fill up on fuel needed in order for a teenager to manage homework plus excel outside of class.

Munch away!

Disclaimer: This article isn’t intended as medical advice but simply information provided by experts respectively

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