The Right Diets for Teenagers
Teenagers often have a hard time determining what the right diet is for them because their bodies are still developing. In addition, some teenagers grow faster than others and gain weight rapidly as muscle, fat and bones change. Teens should avoid fad diets and dramatic calorie reduction. These diets may hamper proper growth. Instead, teens should use the food pyramid as a dietary guide.
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Food Pyramid
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Teenagers should use the food pyramid as a guide to show them what to eat instead of focusing on weight loss. GirlsHealth.gov notes the pyramid encourages the consumption of whole grains, vegetables and fruits. These foods contain fiber, which assist with digestion and fills the body without adding extra calories. The U.S. Department of Agriculture website features the MyPyramid Plan. To use the plan, teens enter their ages, gender, weight, height and level of physical activity. A personalized pyramid shows how many calories to consume and the number of servings that should come from each food group.
Calorie Consumption
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Calories give the body the energy it needs for daily activities, and young people need enough calories to support their rapid growth. The Food Standards Agency provides a set of guidelines for teens and preteens. It says boys between 11 and 14 need about 2,220 calories a day, and boys between 15 and 18 need roughly 2,755 calories a day. Girls 11 to 14 years old need about 1,845 calories, while girls 15 to 18 need 2,110 calories a day. Student athletes need more calories to replace calories burned from physical activities. Registered dieticians can help teens construct meal plans.
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Reduce Fat and Snacks
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Teenagers should cut down on saturated fat and sweets, including sugary beverages. Instead of eating fatty burgers and greasy French fries, focus on lean meat like chicken breasts and lean fish. Snack foods like candy bars, potato chips and sodas contain empty calories and add unwanted pounds. If you want to have a snack now and then, don't eat from the bag. KidsHealth.org suggests pouring a serving in a bowl -- this makes teens less likely to consume too much junk food. Teens who have no other option but fast food should avoid jumbo size sandwiches and drinks.
Eat Small Meals
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Eating six small meals a day keeps the blood sugar from dropping and keeps teenagers from starving. Start the day with a breakfast that includes dairy, grain and fruit. Add nuts to oatmeal for protein. Skipping breakfast leads to hunger and increases the chances of snacking on unhealthy foods throughout the day. It may be challenging to eat six meals on a school day, but teenagers can carry healthy snacks such as fruit and nuts. Teenagers should pick salads and other healthy choices in the school cafeteria. If the cafeteria lacks healthy options, teenagers can pack a lunch.
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