The teen years are very important for growth and development. With that growth comes another jump in the amount of nutrients recommended. Calories for girls jump to between 1,800 and 2,400 a day, while boys take a leap up to between 2,000 and 3,200 a day. Protein raises to between 5 and 6.5 ounces a day for girls and between 5.5 and 7 ounces for boys. Recommended fruits for girls and boys are 1.5 to 2 cups and 2 to 2.5 cups, respectively. Recommended veggies are 2.5 to 3 cups daily for girls and 2.5 to 4 cups daily for boys. Grains also raise to 6 to 10 ounces a day for both boys and girls, while daily dairy intake levels off at this age.
