Sleeping right: Tips to ensure teens sleep better
25-11-2016
Do you get enough sleep to feel great and pay attention in school? If you’re like most teens, chances are you don’t. The problem with poor sleep is how you feel when you are awake -- usually cranky, sad, and moody. There’s more: Teens who get poor sleep have problems getting along at home and at school. They have poor grades. And sleep-deprived teens tend to be apathetic.
Ages
2 to 3
Calories
1,000-1,400, depending on growth and activity level
Protein
2-4 ounces
Fruits
1-1.5 cups
Vegetables
1-1.5 cups
Grains
3-5 ounces
Dairy
2-2.5 cups
Ages
4 to 8
Calories
1,200-2,000, depending on growth and activity level
Protein
3-5.5 ounces
Fruits
1-2 cups
Vegetables
1.5-2.5 cups
Grains
4-6 ounces
Dairy
2.5-3 cups
Ages
4 to 8
Calories
1,200-1,800, depending on growth and activity level
Protein
3-5 ounces
Fruits
1-1.5 cups
Vegetables
1.5-2.5 cups
Grains
4-6 ounces
Dairy
2.5-3 cups
Ages
9 to 13
Calories
1,600-2,600, depending on growth and activity level
Protein
5-6.5 ounces
Fruits
1.5-2 cups
Vegetables
2-3.5 cups
Grains
5-9 ounces
Dairy
3 cups
Ages
9 to 13
Calories
1,400-2,200, depending on growth and activity level
Protein
4-6 ounces
Fruits
1.5-2 cups
Vegetables
1.5-3 cups
Grains
5-7 ounces
Dairy
2.5-3 cups
Ages
14 to 18
Calories
2,000-3,200, depending on growth and activity level
Protein
5.5-7 ounces
Fruits
2-2.5 cups
Vegetables
2.5-4 cups
Grains
6-10 ounces
Dairy
3 cups
Ages
14 to 18
Calories
1,800-2,400, depending on growth and activity level
Protein
5-6.5 ounces
Fruits
1.5-2 cups
Vegetables
2.5-3 cups
Grains
6-8 ounces
Dairy
3 cups