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2. Reccomended calorie intake for active teens `2200-2600.
4. It's important for teens to eat a lot during this time of their life, but more importantly than the amount, is what they eat. Most people know what not to eat, but not many know what to eat. Many people are under the impression that they need to avoid high calorie, high fat foods, but teens especially teens with active lifestyles need a lot of these type of foods for energy.
One type of food you should definitely eat frequently as an athlete is carbohydrates. To maintain an active lifestyle, you must eat bread, wheat and rice to stay be able to have enough energy. Also, protein is an important part of the diet. The protein is stored as long term energy. Its important that you get healthy protein. Many types of food have a lot of protein, but a lot of oil and fat as well. Make sure you check how the protein is prepared. For example, most steaks prepared at restaurants are high in saturated fat. Maybe, you could try turkey breast or grilled chicken instead. Also, vegetables and fruits are important just like any other diet. They provide vitamins, fiber, minerals and other important nutrients needed for a healthy lifestyle. Lastly, is DRINK LOTS OF WATER. Drink eight cups a day.