Healthy Eating Guide for Teens
The dietary needs of teenagers are substantially higher than the needs of younger children. Healthy eating is often not considered a priority for teens, who don't generally see the negative consequences of a poor diet as quickly as adults do. As a teen, it's important to start good eating habits early, and to recognize your special dietary needs.
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Special Nutrient Requirements
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Teenagers need an increased amount of calcium and iron in their diets, in addition to the general requirements for a healthy adult diet. 1200 mg of calcium are needed every day, with 12 mg of iron per day for boys and 15 mg per day for girls. That means plenty of milk, yogurt and cheese, and iron-rich foods such as beans, egg yolks and leafy greens. A good source of calcium and iron for teens who don't eat a lot of these foods is enriched breakfast cereal, which can be eaten after school and in the evening as well as in the morning. Even most sweet cereals on the market are enriched and made with whole grain, making them a good alternative to other sweets.
Healthy Weight
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Teens should try to maintain a healthy weight that is neither too high nor too low for their height and build. Teenage weight loss, when necessary, should be monitored by a physician. You should consume no less than 2,200 to 2,800 calories a day -- possibly more, if you're very athletic or are on a weight gain plan as prescribed by a physician. Eating disorders such as anorexia, bulimia and food addictions often begin during the teen years. If you suspect that you or a peer has an eating disorder, ask for help from your parents, school counselor or school nurse.
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Junk Food
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Fast food, salty snacks, candy and other junk food should be eaten only in moderation. With your increasing freedom and less dietary monitoring by parents, you may eat much more junk food than you did as a child, as you buy some of your meals and snacks on your own. You should eat dinner at home whenever possible, and there should be healthy options available in your home kitchen for snacks and meals. Salads, fresh fruit, frozen bean burritos and low-sodium soups are some healthier choices that are quick and easy to make. You should also learn to prepared home cooked family dinners, which will make you less reliant on prepared foods once you leave home.
Vegetarian Diet
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Teenagers who adopt a vegetarian or vegan diet after a childhood of eating animal-based foods need to replace those foods with protein and iron-rich alternatives. Beans, nuts and soy should be eaten daily for protein, and spinach, dried fruit, beans and lentils for iron. If dairy isn't consumed, calcium can come from other sources such as turnips, greens, soybeans and soy milk, and fortified cereals. It's important to not simply eat nothing but salads and fruit with a vegetarian diet, as healthy as those foods are. A nutritional supplement may be needed if balanced isn't achieved by food alone.
Breakfast
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Teenagers should eat three meals a day -- no skipping breakfast. Breakfast jump-starts your metabolism to give you more energy and to burn calories more effectively. Skipping breakfast can also make you ravenous by lunch, leading to overeating and filling up on junk food in the afternoon. If your school offers breakfast, buy it -- you'll get a more balanced meal than if you grab something quick out of the pantry or stop at a convenience store or drive-thru. If you eat breakfast at home, remember to have a piece of fruit or glass of juice in addition to your fortified cereal or egg on toast.
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References
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