How to Diet Healthy As a Teenager

Teenagers who are overweight should diet nutritiously in order to maintain the calories and nutrients necessary for brain, muscle and bone development. Popular diet trends can be dangerous and typically result in weight gain after the dieting period is over. It is better to recognize and develop a healthy, nutritious way of eating versus "dieting." Additionally, developing nutritious, healthy eating habits as a teen, carried over into adulthood, lessens the risks for heart disease, diabetes, arterial disease and a host of other health disorders.

Things You'll Need

• Small portable cooler or lunch box
• Freezer pack for cooler
• Notebook
• Grocery list: fresh fruits, vegetables (preferably fresh; if not, frozen; then canned), cereal/oatmeal, 100 percent juice, 2 percent milk, olive oil (or canola or vegetable oil, but olive is preferred), mixed nuts, eggs

Instructions

How to Diet Nutriously for Teens

1. Eat 2 servings of protein each day. Protein is necessary for proper functioning of the immune system, heart and kidneys. Sources of protein include: meat, poultry, fish, nuts, grains, eggs, and beans.

2. Eat 2 to 3 servings of dairy each day. Dairy products provide calcium necessary for bone and tissue development and reduce the risk for colon cancer, obesity and high blood pressure. Sources of dairy products include 2 percent milk, natural cheese, yogurt and cottage cheese.

3. Eat 5 servings of fruits and vegetables each day. Fruits and vegetables are excellent sources for vitamins, minerals and the fiber necessary for maintaining healthy cell reproduction, the immune system and a healthy body in general. Plus, eating 5 servings of fruits and vegetables reduces the risk of numerous health disorders and diseases.

4. Avoid trans fats and hydrogenated oils. They are most commonly found in fast foods and prepackaged foods. Healthier fats include olive oil, canola oil and vegetable oil. These oils can be used for cooking, baking and frying.

5. Drink 8 cups or more of water each day. The body is made up of 70 percent water. In order to maintain proper functioning of all systems, especially the digestive system, water is a crucial element often overlooked by teens and adults alike.

6. Drink juice in place of soft drinks. Soft drinks are loaded with sugar, adding "empty" calories to the body, which in turn will be stored as fat.
   Choose 100 percent juice without added sugars and corn syrup. Water can be added to juice to reduce calories and achieve a milder flavor.

7. Exercise. Any form of exercise will be beneficial and promote weight loss. Walking, jogging, swimming or working in the yard are easy forms of exercise that do not require an investment in gear or equipment.

8. Record what you eat. Use a notebook to write down what is eaten each day. A record of foods and beverages is an incentive of accountability and motivation.

Tips & Warnings

• Use a cooler and freezer pack for convenience. A simple cooler or lunch box can be used to keep fresh fruits, vegetables, water and juice on hand when hunger strikes. This will eliminate unhealthy vending machine purchases.

• Severely overweight teens or teens with medical conditions should seek the advice of a doctor prior to dieting.