Age Specific Nutrition: 14 – 18 Years Old

  • Daily energy intake is recommended around 2000-3200 kcal for boys and 1800-2400 kcal for girls, and 25-35 percent of this energy should be met from fats.
  • Daily iron intake should be 11 mg for boys, 15 mg for girls, 1300 grams for calcium and 11 mg for boys and 9 mg for girls.
  • Daily consumption of milk/dairy products is recommended as 3-4 glasses/portion.
  • Daily consumption of 150-180 grams of protein foods is recommended.
  • It is recommended to consume 6-8 servings of cereal foods daily.
  • Consumption of at least 3 servings of legumes per week is recommended
  • It is recommended to consume 2-3 portions of red meat/white meat and 2-3 portions of seafood per week.
  • It is recommended to consume 3 portions of fruit per day.
  • Daily consumption of vegetables is recommended as 3 servings.
  • Daily oil consumption is recommended as 5-6 teaspoons.
  • The intake of products such as confectionery, jam, sweets should be limited to 130-170 calories per day.
  • Daily consumption of 10-12 glasses of fluid is recommended. But keep in mind that more water should be consumed if intense physical activity is present