The best diet for a teenager is based on MyPyramid, the United States Department of Agriculture's (USDA) interactive tool for diet and exercise. Teenagers need to eat healthy and balance diet with physical activity to support physical and cognitive growth. Adolescents with healthy eating habits are less likely to develop eating disorders and lower their risk for numerous diseases, according to the Centers for Disease Control and Prevention (CDC).
Nutrition Statistics
The CDC says adolescent obesity has tripled in the last generation. Fewer than 40 percent of adolescents adhere to federal recommendations for saturated fat, and 39 percent of children and adolescents don't eat enough fiber. Eighty percent of high school students don't eat fruit or vegetables five times a day, and 80 percent of adolescent females don't get enough calcium. Breakfast intake declines as children get older, and surveys of high school students have shown that teenagers use unhealthy methods to lose or maintain weight.
Consequences of a Poor Diet
According to the CDC, teenagers with unhealthy diets are at a greater risk for weight gain and obesity, which is the greatest predictor of adult obesity. Obesity 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) says teenagers who fill up on nutrient-dense foods have less room for junk food. Nutrient-dense foods such as fruits, vegetables, whole grains and lean proteins are naturally low in fat and calories but high in vitamins, minerals and essential nutrients. Fruits, vegetables and whole grains are particularly high in fiber. According to the USDA, fiber benefits the heart, supports regular bowel movements and induces satiety to prevent overeating and subsequent weight gain. MyPyramid encourages teenagers to eat a variety of fruits and vegetables in many different colors and to make half of all grains whole grains.
The healthiest proteins are from lean sources such as poultry, eggs, lean meats, fish, seafood, soy, beans, legumes and nuts. Low-fat dairy products including yogurt, milk and cheese provide calcium, which supports strong bones and teeth.
Unhealthy Foods
The body needs calories and fat to function properly, but consuming excess amounts can lead to obesity, heart disease and other chronic conditions. The USDA specifically recommends limiting saturated and trans-fats because they increase cholesterol and triglycerides. Saturated and trans-fats are often used in processed foods and can be found in butter, shortening, lard, cream, margarine and partially hydrogenated oils. The healthiest fats, according to MyPyramid, are from unsaturated sources such as olive and vegetable oils, avocado, nuts and fish oil.
Foods with lots of added sugar should be limited because they're often high in calories but low in nutrients. Sugar also causes dental problems and can be dangerous for diabetics when eaten in excess. Teenagers can reduce calories, fat and sugar by avoiding processed and fast foods and eating more fresh foods.
Physical Activity
Regular physical activity is part of a healthy diet, and teenagers should aim for at least 60 minutes of physical activity a day. The Nemours Foundations says active teenagers are physically stronger, sleep better, have healthier self-esteems, effectively manage their weight and lower their risk of chronic diseases.
Considerations
Weight is an indicator of health, but healthy teenagers come in all shapes and sizes. According to the ADA, the purpose of educating teenagers about diet goes beyond calorie counting and weight. Teenagers who practice good nutrition now will benefit their overall health and be better prepared to make healthy choices as adults.
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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