Teenagers should follow the guidelines from the United States Department of Agriculture (USDA) for diet and exercise. A healthy diet for teenagers supports physical and cognitive development, a healthy weight and disease prevention. Teenagers who do not have a healthy diet are at risk for chronic diseases, growth problems and nutrient deficiencies.
Calorie Requirements
The amount of calories a teenager needs is based on age, gender, height and weight, activity level and existing medical conditions. MyPyramid says teenagers need 2,000 to 3,200 calories a day to be healthy. In general, teenage boys require more calories than teenage girls, and physically active teenagers have higher calorie requirements than inactive teenagers. MyPyramid says 2,000 calories a day is equivalent to about 6 oz of grains, 2½ cups of vegetables, 2 cups of fruit, 3 cups of milk, 5½ oz. of meat and beans and 6 tsp of oil.
Obesity
The USDA says the main cause of obesity is excess calorie consumption. According to the Centers for Disease Control and Prevention, adolescent obesity has tripled over the past 20 years. Statistics also show that many children and teens do not meet federal nutrient recommendations. Teenage obesity is dangerous because it increases the risk of adult weight problems, diabetes, heart disease and cancer. Obesity prevention and weight loss are both achieved by eating a healthy diet and engaging in regular physical activity.
Nutrient-Dense Foods
The USDA encourages teenagers and adolescents to consume nutrient-dense foods. Nutrient-dense foods support a healthy weight and prevent diseases because they are naturally low in calories and high in essential vitamins and minerals. Examples of nutrient-dense foods include fruits, vegetables, grains, beans, legumes, low-fat dairy products and lean proteins.
MyPyramid recommends eating a colorful assortment of fruits and vegetables, especially dark orange and dark green leafy vegetables, and making half of all grains whole grains such as brown rice, barley, oats and cornmeal. Examples of low-fat dairy products and lean proteins include skim milk, fat-free yogurt, skinless poultry, eggs, soy, fish, beans, legumes and lean meat.
Fat, Sodium and Sugar
The USDA encourages teenagers to limit their intake of foods high in fat, sodium and sugar because they tend to be high in calories but have little nutritive value. They also contribute to weight gain and chronic diseases when consumed in excess. Teenagers can limit their intake of fat, sodium and sugar by eating more fresh foods and limiting processed foods, fast foods and ingredients such as butter, lard, margarine, shortening, cream, salt, white table sugar, flavored syrups, mayonnaise and creamy salad dressings.
Physical Activity
Physical activity supports a healthy weight, improves a teenager's self-esteem, increases strength and improves sleep. MyPyramid encourages adolescents and teenagers to get at least 60 minutes of physical activity a day. Ideas for activities include running or jogging, playing competitive sports, bicycling, skiing, swimming and dancing. Teens who are overweight and trying to lose weight should increase their activity to 60 to 90 minutes a day. Physical activity can be increased by limiting the amount of time spent watching TV, playing video games and surfing the Internet.
Fast Food
Fast food tends to be high in calories, fat, sodium and sugar and should only be eaten occasionally. The American Heart Association says teenagers can eat healthy at fast food restaurants by skipping side dishes; avoiding extra meat, bacon and cheese; choosing grilled items instead of fried items; and refraining from "super sizing." Ordering extra vegetables; requesting whole-wheat buns; drinking water or diet soda; and avoiding high-fat, high-calorie condiments such as mayonnaise and dipping sauces will also improve the nutritional value of fast food meals.
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