Good Diet for a Teen

Teens are always on the go. If they're not going to the mall with their friends, they have football or cheerleading practice. And if their bodies aren't in motion, their minds are, as they settle in for a night of calculus. It is for these reasons that a good diet and healthy eating habits need to be instilled in them. The food they ingest is what gives them the energy they need to be a teen.

Significance

The teen years are when children experience their final and most decisive growth spurt. It is a time when they will expend the most energy and need the most fuel for both mind and body. They require nutrients such as calcium and iron to develop properly, and while they may argue that McDonald's food has nutritional value, you as their parent know otherwise. So while you may seem like the enemy, it is essential to set healthy dietary guidelines for them to follow; these guidelines will ensure proper development of their still growing bodies.

Caloric Requirements

Teens' required caloric intake will vary according to their individual needs, but the general rule of thumb is that teen girls require between 1,800 and 2,100 calories a day, while teen boys require between 2,200 and 2,700 calories a day. This doesn't mean you need to count their calories as you pack their lunches. However, you should know these numbers for the sake of preventing obesity in your teen.

Features

The most important element of a good diet for teens is eating breakfast. This will give them a jump start on the day ahead and help them be more alert once they arrive at school. A good breakfast would be a piece of fruit and a complex carbohydrate such as a couple of slices of whole grain toast or oatmeal. Complex carbs take longer to break down in the system, leaving them satiated longer and providing them with more energy. If they buy their lunch at school, all you can do is talk to them about making good food choices. If they take their lunch however, you have more control. A turkey sandwich on whole grain bread provides them with a lean protein, iron and another complex carb. Add fresh carrot or celery sticks and an orange. Be sure when they get home there is a snack readily available for them such as a fruit smoothie made with milk, yogurt, bananas, and strawberries. This is a delicious treat that tastes like a milkshake and helps them realize they can eat healthy without feeling deprived. For dinner, you will want to have another piece of meat to provide them another serving of iron along with some brown rice and a green vegetable (another great source of iron). Dinner is a great time for a glass of milk as well. For dessert, try mandarin oranges, marshmallows, and cool whip mixed together for a refreshing fruit salad.

Helpful Hints

To make your life easier while attempting to convince your teens to eat healthy, limit the amount of junk food and soda you purchase. If you are not home after school, try to have snacks made ahead of time and leave them a note explaining what they can or cannot have. Also, eating dinner together as a family helps build good eating habits for your teen as they grow into adults--habits they will likely carry with them.

Considerations

Teens are good candidates for multi-vitamins, as are younger children and adults. No matter how good a diet you feel you are providing for them, a multi-vitamin ensures that they are receiving all the nutrients they need no matter what. On the off chance that your teen is not a fan of fish, which is famous for being a brain food, they can take an Omega-3 supplement and receive the same benefits they would have received if they had eaten that piece of salmon.

Resources

• Free fitness and nutrition site just for teens