Losing weight can improve the health of your teen. Overweight and obese teenagers are at risk for health problems such as diabetes, high cholesterol and heart disease. According to the website Healthy Children, your teen should focus on eating a wide variety of nutritious foods to help her lose weight and improve her health. Replacing high-fat and high-calorie foods with lower-fat options can get her started on a diet that is safe and effective.
Fresh Fruits And Vegetables
According to Kids Health, fresh produce is low in calories and high in nutrition. Fruits and vegetables are high in fiber and contain many vitamins, minerals and antioxidants that will help your teen stay healthy. Encourage your teen to replace sugary and fatty snacks with fresh fruits and vegetables. That will decrease the number of calories he consumes, and he will begin to see the pounds coming off.
Whole Grains
Whole grains are filled with fiber, so your teen will feel full by eating less food. My Pyramid, a nutrition website of the U.S. Department of Agriculture, suggests making half of your grain choices whole grains. Eating whole grains can help prevent overeating and reduce the number of calories your teenager consumes, because she will feel full longer. Swap white pasta and bread for whole-grain varieties to get started.
Low-Fat Milk
Calcium and Vitamin D are essential nutrients for your teen. My Pyramid recommends that teenagers consume three servings of low-fat milk each day to keep calories in check. You can serve low-fat milk as part of meals, and replace sugary drinks, such as soda or fruit juice, with low-fat milk. Low-fat cheese and low-fat yogurt are alternate dairy choices if your teen does not like milk.
Lean Meats
Meat is an important source of protein for growing muscles. Many meats are high in fat and calories, and replacing them with lean meats will help your teen lose weight by reducing calories. My Pyramid suggests lean cuts of beef, such as round or sirloin, as good options for protein. Lean ground beef, skinless chicken breasts and pork loins are other choices low in fat and calories.
Water
Your teen needs water to stay hydrated and healthy. And according to Kids Health, if your teen substitutes water for sugary sodas and fruit juices, he will significantly reduce his calorie consumption, which leads to weight loss. If your teen does not like plain water, try adding lemons or limes.
Member Comments