Eating Healthy for Teens
Healthy eating is not just for adults; a balanced and nutritious diet is important for the growth and development of adolescents. According to the Weight-Control Information Network, from 2003 to 2004 approximately 17.4 percent of U.S. teens between the ages of 12 and 19 were overweight. Overweight children and teens are at high risk for developing serious diseases. Avoid becoming a part of these statistics by fostering healthy exercise and eating habits.
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Nutritional Requirements
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In 2005 the American Heart Association published a guide specifying the caloric and nutrition requirements for healthy growth and development in children and adolescents. The recommendations for sedentary teenagers include an 1800-calorie diet for females and a 2200-calorie diet for males ages 14 to 18. The guide specifies how these calories should come from a balance of fruits, vegetables, grains, proteins, dairy and healthy fats. The amounts can increase with a teen's activity level.
Planning Ahead
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Since teenagers are constantly on the go, healthy eating requires planning. Prioritize a healthy diet by packing a lunch for school, keeping healthy snacks in her car or backpack and knowing what fast-food menus have some nutritional options.
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Eating Regularly
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Healthy eating means eating regularly. All too often teens skip entire meals, such as breakfast, because of distractions and busy schedules. However, skipping a meal leaves a teenager feeling hungry and vulnerable to eating too much or making unhealthy choices at the next meal time. According to the Children's Hospital Boston, for teenagers eating three meals with snacks in between is the best way to maintain energy and a healthy weight.
Eating Because of Hunger
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Teens should learn how to eat in response to the body's hunger and full signals. When eating becomes a dominantly social or emotional practice rather than a physical one, a teen may build habits that later lead to obesity and disease. The Children's Hospital Boston says that eating when you are hungry then stopping when you are full helps your body balance its energy needs and stay comfortable. Teens need to ask themselves: "Am I eating because I'm hungry or because I'm stressed or bored?"
Setting an Example
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A teenager who shows interest, control and initiative in his eating habits can set a good example for his family and friends by suggesting healthier places to eat out, recommending healthier ways to cook foods and demonstrating the benefits of eating regularly and wisely.
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