Setting a good example for your teenager by eating a healthy diet is important in this developing stage of her life. A parent has less control over what her teenager eats, since adolescents have more independence than younger children and begin to make their own choices. The University of Michigan Health System recommends switching teens to low-fat milk and not permitting soda as a daily beverage.
Healthy Foods
Eating healthy foods enables your teenager to receive the correct balance of vitamins and nutrients his body needs for daily performance. The Weight-Control Information Network of the National Institutes of Health recommends teens eat a diet low in trans-fats, saturated fats, and added sugar including high fructose corn syrup and salt. How much he should eat daily depends on his age, gender and level of activity. A healthy diet plan for teens includes fruits, vegetables, low-fat dairy products, lean proteins and whole grains.
Weight Loss
Teens with developing bodies should not skip meals to lose weight, according to advice from Weight-Control Information Network. Adolescents need proper nutrition to continue to develop properly. Skipping meals and eating very little can lead to binge eating, which may cause you to gain more weight. Rather than cut back on food, talk to your teenager about switching any unhealthy foods in her diet for healthy foods. For example, replace her carbonated beverages with green tea and fast food apple pies with an apple.
Vegetarian
Your teenage will thrive on a vegetarian diet when she eats a variety of foods. Vegetarian teens should be especially conscious to consume sufficient amounts of nutrients recommends The University of Maine Cooperative Extension. He should consume a variety of non-meat sources of protein including dairy products, soy products, nuts and beans. Eating vegetarian does not necessarily translate into healthy eating. Candy bars, potato chips and desserts do not contain meat. For a fast snack choose trail mix, rice cakes, veggie burgers and meat-less hot dogs.
Servings
The recommended daily amount of calcium per day for teens is 1,200 milligrams, according to The Weight-Control Information Network. It suggests eating at least three cups of calcium-rich foods and beverages to attain this requirement. Protein assists your body in sustaining proper energy levels, and the network recommends teens eat five half-ounce servings of protein-rich foods each day. Whole grain foods give you fiber and energy and teenagers should eat six one ounce portions every day.
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