Teenagers require proper nutrition in order to develop properly. While fad diets should be out of the question for teens, there are several doctor and government recommended diet plans that teens can follow in order to lose weight and live a healthier life. The key to teaching a teenager healthy eating habits is to focus on eating nutritionally dense foods---vegetables and fruits---instead of opting for foods containing empty calories, such as sugary snacks and soda.
Teenage Athletes
Teenagers who are involved in sports need extra calories each day---as many as 2,000 to 5,000 a day, according to KidsHealth.org. However, it's not just calories that teens should focus on but nutritionally dense calories. For instance, foods that are full of vitamins and nutrients include vegetables, fruits, low fat dairy products, lean meats and whole grain products. Instead of adding any kind of nutritional supplement, power bar, powder or energy drink to your diet, focus on eating slightly more of the foods listed above. A good tip is to eat five small meals per day, of approximately 500 to 1,000 calories each, to help keep your energy levels high and satisfy your body's nutritional needs. Avoid empty calories from foods such as sugary snacks and sodas because they provide little or no nutritional value.
USDA Recommendation
The United States Department of Agriculture (USDA) offers a detailed report every five years called the Dietary Guidelines for Americans. This report emphasizes the importance of eating a well balanced diet consisting of whole grains, vegetables, fruits, low fat or nonfat dairy and limited lean meats---in that order of importance. An easy and free way to follow the USDA's recommended diet plan for those of any age, including teenagers, is to take advantage of an online tool called the MyPyramid plan at MyPyramid.gov. This online tool offers customized diet plans for kids, teens and adults.
Vegetarian Diet
Teenagers who follow a diet consisting of no animal products, such as meat and fish, are called vegetarians. There are different classifications of vegetarianism, such as those who eat no eggs but do eat dairy products, but the main idea is that they eat very limited or no animal derived products. The American Dietetic Association (ADA) endorses vegetarianism for teens and adults, but they stress that it must be done correctly. This means that meals need to be planned accordingly to help the teenager get all of the proper vitamins and nutrients needed for strong bones and strong muscles. KidsHealth.org recommends that parents pay special attention to the following key nutrients to ensure their teenager is eating a healthy vegetarian diet: iron, calcium, protein, vitamin D, vitamin B12 and zinc. They go on to point out that it is best to consult a licensed nutritionist or your teenager's doctor to help ensure that they will be getting the proper nutrition when eating a vegetarian diet.
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