Recommended Nutritional Meal Plan for Teenagers
The U.S. Department of Agriculture's Food Guide Pyramid is designed to guide families toward healthy eating. Six food groups are included in the food guide pyramid: these are grains, vegetables, fruits, dairy, meat and beans, and oils. While the Food Guide Pyramid offers guidelines for eating a healthy diet, the number of calories your teen should consume daily will depend on her age, weight and activity level. Check with your doctor to develop a healthy meal plan for your teen.
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Vegetables
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Vegetables are a healthy choice because they are low in fat and calories but contain plenty of nutrients to support a teenager's active lifestyle. Serve vegetables in a variety of colors. Add baby spinach to your teen's lunch sandwich, or pack carrot, celery and cucumber sticks for an afternoon snack. Add color to the salad plate by including red, green and yellow peppers, or steam broccoli for a healthy side dish.
Fruits
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Not only is fruit loaded with important nutrients your body needs to stay healthy, like vitamin C, but it also tastes sweet and delicious. Substitute an apple, pear or kiwi fruit in place of cake or cookies to calm your teen's sweet tooth without all the added fat and calories. Bananas, oranges and plums make an excellent dessert for a packed lunch, and pineapple or strawberries make a sweet addition to your teen's breakfast routine.
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Grains
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Grains should comprise a large portion of your teenager's diet. You should choose whole grains for your child whenever possible; whole grains contain dietary fiber that maintain good digestion and keep you feeling full longer. Substitute brown rice for white in a stir-fry dish. Choose whole-grain bread for your teen's sandwich at lunch, and substitute whole wheat pasta for white pasta when making spaghetti. Many cereals, crackers and other snack foods are available with whole grains.
Meat and Beans
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Meat and beans are a good source of protein, which is important for your teenager's developing body. Chicken and turkey are good choices because they are usually lower in saturated fat than red meats. However, beef, lamb and other red meats are a good source of protein and iron, so include them in moderation. Fish contains heart-healthy omega-3 fats, so prepare salmon, tuna, cod or halibut several times a week. Beans are a healthy choice because they provide protein and fiber, so include plenty of kidney beans, white beans, pinto beans and chickpeas in your teenager's diet.
Dairy
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Calcium is important for developing bones, so make certain that your teenager gets plenty of dairy products each day. Serve low-fat or fat-free milk or chocolate milk. Low-fat yogurt and cheese are also good sources of calcium.
Oils
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Make certain that your teenager includes some healthy fats in his diet. Unsaturated fats like those found in olive oil and almonds help maintain a healthy heart. Avoid saturated fats like those found in meat or whole-milk dairy products. Avoid foods that contain unhealthy trans fats. Use olive or canola oil for cooking.
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References
- Photo Credit vegetables image by cherie from Fotolia.com
