Nutrient Intake for a Teenager
Teenagers have unique nutritional needs due to their rapid growth and development. It is essential for teenagers to consume a well-balanced diet to support their physical and cognitive growth. Here is a breakdown of the recommended daily nutrient intake for a teenager:

1. Calories:
- Teenagers need an adequate amount of calories to support their growth and energy levels. The recommended daily calorie intake for teenagers varies depending on age, gender, and activity level, but generally ranges from 1,800 to 2,400 calories per day.

2. Protein:
- Protein is essential for growth and repair of tissues in the body. Teenagers should aim to consume about 46-52 grams of protein per day. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and nuts.

3. Carbohydrates:
- Carbohydrates are the body's main source of energy. Teenagers should aim to consume complex carbohydrates such as whole grains, fruits, vegetables, and legumes. The recommended daily intake of carbohydrates for teenagers is about 130 grams per day.

4. Fat:
- Healthy fats are important for hormone production and brain function. Teenagers should aim to consume healthy fats from sources such as avocados, nuts, seeds, and olive oil. The recommended daily intake of fat for teenagers is about 25-35% of total daily calories.

5. Vitamins and Minerals:
- Teenagers need a variety of vitamins and minerals to support their overall health and development. Some important vitamins and minerals for teenagers include calcium, vitamin D, iron, and vitamin C. It is important for teenagers to consume a variety of fruits, vegetables, whole grains, and dairy products to ensure they are getting an adequate intake of these nutrients.
By following these guidelines and consuming a well-balanced diet, teenagers can ensure they are meeting their nutritional needs and supporting their growth and development.