Teenagers are still growing and need a healthy diet to develop physically and cognitively. Teenagers who have a healthy diet are more likely to be healthy adults. According to the Centers for Disease Control and Prevention, CDC, adolescents with healthy eating habits lower their risk for numerous medical conditions and are less likely to develop eating disorders.
Nutrition Statistics
Adolescent obesity has tripled from 1990 to 2010, according to CDC statistics. Forty percent of adolescents do not adhere to federal guidelines for saturated fat and 39 percent of children ages 2 to 17 don't have enough fiber. Eighty percent of high school students do not eat five servings for fruits and vegetables a day and 80 percent of teenage girls do not get enough dietary calcium.
Consequences of Poor Diet
The CDC says teenagers with a poor diet are at risk for weight gain and obesity. Adolescent obesity is the greatest predictor of adult obesity and is associated with diabetes, high blood pressure, high cholesterol, asthma, joint problems and immobility, heart disease and overall poor health.
Nutrient-Dense Foods
The American Dietetic Association, ADA, encourages teenagers to eat nutrient-dense foods. Nutrient-dense foods are naturally low in calories and fat but packed with essential nutrients. Fruits, vegetables and grains contain carbohydrates, the body's main source of energy. They also contain antioxidants and phytochemicals that protect the body from damaging substances, and fiber. Fiber supports regular bowel movements, regulates blood sugar, lowers the risk of heart disease and can help prevent overeating and subsequent weight gain by inducing satiety. MyPyramid recommends eating a variety of fruits and vegetables in many colors and making half of all grains whole grains.
Lean proteins, including poultry, eggs, lean meats, fish, seafood, soy, beans, legumes and nuts, support muscle growth and brain function. Low-fat dairy products, such as yogurt, milk and cheese, are full of calcium, which the body needs to form strong bones and teeth.
Foods to Limit
A healthy teenage diet should limit high-calorie foods, unhealthy fats and added sugar. Calories and fat in excess can lead to weight gain, obesity and other chronic conditions. Saturated and trans-fats in particular increase cholesterol and triglycerides. Examples of saturated and trans-fats include butter, lard, margarine, shortening, fat from meat, coconut and palm oil, cream and partially hydrogenated oil. The healthiest fats are unsaturated from olive and vegetable oils, nuts, avocado and fish oil. Fish oil in particular contains omega-3 fatty acids, which benefit the heart.
Sugary foods, including soda, candy and dessert, should be limited because they tend to be high in calories but low in essential nutrients. Eating too much sugar also causes dental caries and is unhealthy for diabetics. One of the best ways to reduce calories, fat and sugar is to eat more fresh foods and limit processed and fast foods.
Physical Activity
Teenagers who exercise regularly are physically stronger and have better self-esteems, sleep better, manage their weight more effectively and lower their risk of chronic diseases. The Nemours Foundation encourages teenagers get at least 60 minutes of physical activity a day.
Considerations
Healthy teenagers come in all shapes and sizes. According to the ADA, a healthy diet goes beyond counting calories and watching the scale. Weight is an indicator of health but it isn't always the goal. Teenagers need to eat healthy and exercise to benefit their overall health and train themselves so they can make positive decisions as adults.
References
- American Dietetic Association: Nutrition for Kids and Teens
- KidsHealth: Teens Health: Food and Fitness
- Centers for Disease Control and Prevention: Nutrition and the Health of Young People
- United States Department of Agriculture: Finding Your Way to a Healthier You
- MyPyramid: Steps to a Healthier You
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