Teens need a healthy diet and regular physical activity for physical and cognitive development. Teens with unhealthy diets increase their risk of obesity, which can lead to adult obesity, diabetes, high blood pressure, heart problems, asthma, immobility and other chronic conditions. The best diet adheres to federal guidelines and focuses on nutrient-dense foods, moderation and balancing diet with physical activity.
Nutrition Statistics
Adolescent obesity tripled from the early 90s to the end of the first decade of the 21st century, according to the CDC. Statistics also show that 40 percent of adolescents do not follow federal guidelines for saturated fat and 39 percent of children ages two to 17 are deficient in fiber. The majority of high school students do not eat five servings of fruits and vegetables a day and 80 percent of adolescent females do not consume enough calcium. Surveys of high school students also indicate that many teens use unhealthy means to lose and maintain weight.
Fruits, Vegetables and Grains
Fruits, vegetables and grains contain vitamins, minerals, antioxidants, phytochemicals and fiber. Vitamin and mineral deficiencies can lead to physical and cognitive impairments. Antioxidants and phytochemicals protect the body from damaging substances like free radicals and toxins. According to the United States Department of Agriculture (USDA), fiber supports normal bowel movements, prevents heart disease and controls blood sugar. High-fiber diets also support a healthy weight by inducing satiety, which prevents overeating.
MyPyramid recommends eating a variety of fruits and vegetables with emphasis on dark orange and dark green varieties. They also encourage teens to eat whole grains like brown rice, barley, bulgur, cornmeal, oats and whole grain bread and pasta.
Protein and Dairy
Protein supports muscle and tissue development and brain function. The best proteins are from lean sources like poultry, eggs, lean meats, soy, beans, legumes, nuts and fish. Beans and legumes also contain fiber and fish is rich in omega-3 fatty acids which benefit the heart. The calcium in dairy products helps build strong bones and teeth. MyPyramid encourages teens to aim for three servings of low-fat dairy products a day like milk, yogurt and cheese.
Fat and Sugar
Teens should limit fat and sugar. According to the USDA too much fat, especially saturated and trans-fats, can increase the risk of heart disease. Fat is also high in calories and consuming too many calories leads to weight gain and obesity. Saturated and trans-fats are in butter, lard, margarine, shortening, cream, coconut and palm oil, fat from meat and partially hydrogenated oils. They are often used in baked goods, frozen desserts, snacks and processed meals. According to MyPyramid the healthiest fats are unsaturated from olive and vegetable oils, nuts, avocado and fish oil.
Sugary foods like soda, candy and desserts should only be consumed in small quantities on special occasions because they tend to be high in calories but low in nutrients. Consuming too much sugar also leads to dental caries. The best way for teens to decrease their fat and sugar intake is to fill up on fresh foods and limit processed and fast foods.
Physical Activity
Teens who are physically active have healthier self-esteems and weight, sleep better, are physically stronger and lower their risk of disease. The Nemours foundation and MyPyramid recommend at least 60 minutes of moderate to vigorous activity a day through a variety of activities.
Considerations
Healthy teens come in all shapes and sizes. The American Dietetic Association stresses the importance of educating teens about the value of overall health. Nutrition goes beyond weight; it is a lifestyle that will benefit teens now and help them make healthy decisions as an adult.
References
- American Dietetic Association: Nutrition for Kids and Teens
- Nemours Foundation: 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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