Adolescents tend to eat more than most other children or adults, and this is largely due to puberty and inevitable growth spurts on the horizon. According to the American Academy of Pediatrics, adolescent boys need about 2,800 calories per day while girls need 2,200 calories per day on average. The types of food that teenagers are consuming are the keys to good health. Adolescents should never partake in any sort of "fad diet" or diet pills to lose weight. Instead, a healthy diet of nutritious foods and drinks is the way to go.
Dash Diet
This diet is based on the USDA's Recommended Food Guidelines of 2005. The acronym "DASH" stands for "Dietary Approaches to Stop Hypertension." With this diet, adolescents should consume nutrient-dense food while limiting saturated fats, trans fats, added sugars, cholesterol and salt. Consume at least 2 cups of fruit and 2-1/2 cups of vegetables each day. Eat at least 3 ounce-equivalents of whole grain items throughout the day, such as whole grain breads, pastas, bran cereals and rice. Drink 3 cups of fat-free or low-fat milk, or equivalent dairy products, each day. Daily fat intake should fall between 25 and 35 percent of your total calories, and most of these fats should be polyunsaturated and monounsaturated fatty acids---fish, vegetable oils, nuts. Eat only lean meats, such as chicken, fish, turkey and lean ground beef.
Diet for Athletes
Kids who are very active with sports or other physical activities need to eat power foods and consume more calories than kids who are less active. Stick to high-energy foods, such as whole grains, fruits, vegetables and dairy products. Consume a minimal amount of fat and sugar, as they slow digestion and spike energy levels respectively. Breakfast is especially important to boost energy levels for the day ahead. A sample breakfast would include whole grain cereal with low-fat milk and a banana. Drinking plenty of fluids throughout the day is also very important for adolescent athletes. Sip water throughout the day, and drink a 10-to-1 ratio of water and sugar mixed together during any physical activities that last longer than 60 minutes. Alternatively, you can drink Gatorade, Powerade or other similar drinks that help to get your electrolytes up.
Vegetarian Diet
This type of diet can offer adolescents all of the necessary nutrients when done correctly. According to the USDA's guidelines on vegetarian diets, the key nutrients to focus on include protein, iron, calcium, zinc and vitamin B12. In addition to eating vegetables and fruits throughout the day, adolescent vegetarians should also consume food such as eggs, legumes, milk/dairy products/soy milk and tofu. Because vegetarian diets are typically low in calories and high in fiber, which makes you feel full, adolescents need to be sure that they are getting enough calories each day. Monitor your daily caloric intake for several weeks to be sure you are getting the recommended amount as previously described. It's also a good idea to let your doctor or pediatrician know that you are on a vegetarian diet, so that they can help you along the way or answer any questions you may have.
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