Why do I fancy teenage girls

When teenagers suddenly eat more: calorie needs and recommendations

Many young people have a noticeably large appetite. Hardly eaten, her stomach growls again, because the need for calories increases during puberty. Eating well-balanced and substantial is still important.

Hunger! Young people often surprise with their big appetite. GettyImages, wonderful visuals

14-year-old Fynn eats cereal for breakfast. Two loaves of bread and an apple are in his backpack when he cycles towards school. During the break, sweets also move from hand to hand. Fynn still has a big appetite at lunch in the cafeteria. However, that doesn't stop him from having another warm meal at home in the evening. His parents are surprised. But many young people, like Fynn, are constantly hungry.

Always hungry: calorie requirement increased during puberty

During puberty, the need for calories in teenagers increases. Because they are in a comprehensive physical development process: They are becoming sexually mature. At the same time, young people between the ages of 13 and 18 experience a particularly large growth spurt. All of these major physical changes consume additional energy.

That is how high the calorie requirement of adolescents is

So adolescents tend to need more energy than before for their growth and good physical development. However, it is not possible to quantify exactly how high the calorie requirement is during puberty, because it is determined by various factors. “The actual need depends on gender, size and physical activity”, explains the Swiss Nutrition Society (SGE) in its leaflet “Nutrition for Young People”.

Calorie requirement during puberty: 1900 - 2500 calories for girls, 2300 to 2900 for boys

Boys require far more energy than girls, even with similar physical activity. According to the German Nutrition Society (DGE), between the ages of 13 and 15, girls have between 1,900 and 2,500 calories and boys between 2,300 and 2,900 calories. Between the ages of 15 and 19, girls need between 2,000 and 2,600 and boys between 2,600 and 3,400 calories. 25 to 51 year old men, on the other hand, only consume 2,000 to 2,800 calories per day.

Reading tip!

Too much sweetness can make you sick

So puberty makes you hungry. The body reports a need for input, especially vitamins and minerals. Lots of fruits and vegetables are what teenagers need. But young people tend to prefer sweet and salty foods. Because snacking is a habit, snacking is a cult. At the same time, chocolate, gummy bears and the like cost so little that they hardly burden your pocket money. Eating a lot of sweets, chips and pastries is a health hazard. "In the long term, this eating behavior can lead to obesity and a lack of important nutrients," warns the SGE.

Fine cooking for the bigger hunger

It is difficult to keep young people from eating sweets and chips. You are at an age when you don't want parents to tell you as much as possible. They want to determine their own affairs. In addition, it is not so easy to change ingrained eating habits. Parents can still have a positive impact on their teenagers.

Cooking delicious
Regularly offering fine and balanced main meals to teenagers is already doing a lot for their healthy diet. Adolescents who eat three main meals a day develop less cravings for fatty snacks and sweets. The SGE puts it this way: "A regular meal rhythm regularly supplies the body with energy and nutrients, maintains the ability to concentrate and perform and prevents ravenous hunger attacks."

Cooking together
Perhaps the teenager would like to cook with the parents, for example once a week or on the weekend? Or does he prefer to cook for the whole family on his own every now and then? Maybe he can be motivated to prepare the cold meals? It is important to meet only a few requirements. "A balanced main meal (breakfast, lunch, dinner) always includes the following four components: an unsweetened drink, vegetables / salad / fruit, a starch product and a protein product," explains the SBU. For cold meals, starch products such as bread and unsweetened muesli as well as protein products such as milk or dairy products, eggs and cold meat are suitable. For hot meals, for example, potatoes, rice, pasta, legumes and corn belong to the starch products and meat, fish, eggs, cheese, quark, tofu, quorn and seitan belong to the protein products.

Znüni and Zvieri
Healthy provisions also help to give the body the energy it needs. For example, fruit and vegetable stalks, bread and crispbread, dairy products and unsalted nuts are suitable to take away.