Teenagers are notorious for eating too much of the bad stuff and too little of the good stuff. And in today's fast-food environment, teens are at high risk for developing diet-related chronic illness as a result of poor eating habits that are usually established in the home. Teaching teens to maintain a balanced diet is vital in creating healthy adolescents with nutrition know-how.
Significance
A balanced diet is a proper diet. Teenagers require several servings from each of the five food groups every day to maintain a healthy balance that promotes optimal growth and development. Consuming a variety of lean proteins, fiber-rich carbohydrates, plenty of fruits and vegetables, and healthy fats during adolescence provides benefits that will last far beyond youth.
Features
Teens should strive to consume at least three cups of vegetables, two cups of whole fruits, three cups of fat-free or low-fat milk products, two servings of lean meat, poultry, fish, beans, eggs or nuts, and six servings of whole grains daily. Counting calories is not necessary if you follow these guidelines, but in general, teen girls should limit their consumption to about 2,200 calories per day, while teen boys should consume 2,500 to 3,000 daily calories. The easiest way to maintain balance is to choose a variety of colorful fruits and vegetables, low-fat dairy products, lean meat or beans, and whole grains at each meal and for snacks.
Effects
Each food group offers essential vitamins and minerals. Balanced eating guarantees that your body is receiving the nutrients it needs for optimal function, development and recovery. The opposite is also true. Unbalanced eating can wreak havoc on the body. When consumed excessively, sugary drinks, fatty foods and other high-calorie, non-nutritive meals or snacks can contribute to obesity, diabetes, heart disease and even some types of cancer.
Warning
Teenagers should limit their intake of trans fats and saturated fats, which are common in store-bought and home-baked snack goods, fatty meats, fried foods, butter and whole dairy products. Even in small quantities, these unhealthy fats can contribute to obesity, heart disease and diabetes. Sugary drinks such as soda and sports drinks are filled with calories and have no nutritional value. Worse, soda often replaces and can even block the benefits of healthier drinks such as milk, which helps build and strengthen bones and teeth. Consumption of such sweetened beverages has been directly linked with excessive weight gain in children and teens.
Considerations
Rapid growth and development during adolescence significantly increases the need for iron and calcium. Dietary iron is essential to help transport oxygen throughout the body for movement and thought. A diet lacking in iron-rich foods such as red meat, poultry, eggs, fish, nuts, whole grain cereals and breads can cause iron deficiency, leading to fatigue, learning and behavioral problems, and even anemia.
Calcium is equally important for adolescents, not only for building strong bones and teeth but also for maintaining proper body functions such as blood clotting, nerve impulse transmission and muscle function. Calcium-rich foods include low-fat milk products, dark green vegetables and tofu. Teens should aim to consume at least 15 mg of iron and 1,300 mg of calcium each day to meet their special needs.
Parents' Role
Eating together as a family serves as an encouraging and concrete model for teens in developing healthy eating habits. Parents who consume moderate portions of lean meats, whole grains and low-fat dairy products, as well as plenty of fruits and vegetables, become the template to follow the next time their teens need to make dietary decisions in the lunchroom or when eating out with friends. Family dinners and breakfasts are equally conducive to establishing these healthy eating behaviors.
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