More than half of the calories the average American teenager consumes are from carbohydrates, according to the U.S. Department of Agriculture. Since carbohydrate is the main nutrient source of energy for the human body, your teenager depends on adequate carbohydrate intake for optimal growth and activity. Being mindful of how much carbohydrate your teen needs, as well as which carbohydrate sources are the healthiest, will help ensure that your teen receives all the nutrition he needs to be healthy.
There are three types of carbohydrate: sugar, starch and fiber. During digestion, your body breaks down and converts the carbohydrates from your food into glucose. Your body then transports glucose to the cells throughout your body via your bloodstream, and cells absorb the glucose to use for energy. Both sugar and starch turn into glucose in the body; however, humans are unable to break down fiber, so it exits your body undigested. Although fiber does not provide energy as sugar and starch do, it does benefit your body by improving cholesterol levels and bowel motility, as well as by protecting you against heart disease and Type 2 diabetes.
Your brain is the only human organ that uses solely glucose as a fuel source, except in extended periods of starvation. Your other organs can use protein and fat for energy but prefer to use glucose when it is available. The recommended dietary allowance for carbohydrates is 130 grams, an amount that provides enough glucose for proper brain function in virtually all healthy teenagers and adults. To have extra glucose for your other organs, you need to consume more than the RDA. The U.S. Department of Agriculture recommends that teenagers, along with all healthy individuals, consume approximately 45 to 65 percent of their daily calories from carbohydrates, or 225 to 325 grams of carbohydrates for a 2,000-calorie diet. Consuming this amount of carbohydrate allows both your brain and other organs to use glucose for energy.
Foods to Increase
When helping your teen make dietary choices, encourage him to choose carbohydrate foods that contain fiber and limit added sugar. Teenagers should aim to consume at least 25 grams of fiber per day for girls and 38 grams of fiber per day for boys. Some good carbohydrate choices include whole fruits, low-fat milk and yogurt, vegetables, legumes and whole-grain products. Try making your teenager a bowl of oatmeal with slivered almonds for breakfast or pack a piece of fruit for a snack -- both of which will provide her with healthy carbohydrates and fiber. Also, because the U.S. Department of Agriculture recommends that one-half -- or approximately three standard serving sizes -- of the grains in your teen's diet be whole grains, try to choose 100 percent whole-grain breads, cereals, pastas and other grain products.
Foods to Limit
Americans, including teenagers, eat more than 200 percent the recommended amounts of refined grains and added sugars, according to the 2010 Dietary Guidelines for Americans. To make your teen's diet healthier, limit the amount of carbohydrates he consumes from processed and sugary foods and beverages, such as sweets, snack foods, pizza, soda, sports drinks and grain products not made with whole grains. Only fruits, vegetables and milk contain natural sugars. Added sugars should make up no more than 25 percent of total daily calories, or 125 grams for a 2,000-calorie diet. To reduce sources of added sugar, look on the nutrition label and limit foods that contain ingredients like sucrose, corn syrup, fructose, fruit juice concentrates, maltose, dextrose and malt syrup. For example, try replacing your teen's breakfast cereal with a cereal lower in sugar and encourage her to drink water in place of soda or juice.
- Centers for Disease Control and Prevention: Carbohydrates
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- Institute of Medicine: Dietary Reference Intakes
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010
- U.S. Department of Agriculture: What We Eat in America, NHANES, 2005-2006
- Biochemistry; J.M. Berg et al.
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