Thirteen is an ideal age for kids to focus on their eating habits; they are old enough to understand the different components of nutrition, yet young enough to change bad practices fairly easily. The Center for Young Women's Health of Children's Hospital Boston reports some basic rules that teens should follow: eating three regular meals per day; adding in snacks when needed; choosing foods from all food groups; keeping sweets to moderate amounts; and eating only when hungry.
Grains
Carbohydrates provide the body with energy, something kids and teens need to refuel often. The Mayo Clinic says that whole grains provide the body with much-needed vitamins and minerals, including selenium, potassium and magnesium. Whole grains are also a good source of fiber. The younger kids are when they start to eat whole grains rather than processed wheat, such as white bread, the better. Easy ways to incorporate these grains into your teen's diet are through using whole-wheat bread for sandwiches, opting for whole-grain toaster waffles and serving brown or wild rice rather than white.
Vegetables
Vegetables are usually the last thing kids and teens want to eat, but they are among the most important food groups. According to BellaOnline, vegetables are one of the best ways to get essential vitamins and minerals into your 13-year-old's body, and they help to ward off type 2 diabetes, heart disease, stroke, osteoporosis and some cancers. If you are having trouble getting your kids to eat vegetables, keep trying different varieties until you find a few that your child likes.
Fruit
Fruit offers similar nutritional value as vegetables, but because of its sweet taste, it may be easier to get your kids to eat it. Fiber, vitamin C and potassium are at the top of the list of the benefits of fruit. Try serving fruit as snacks; make a fruit salad consisting of different melons, grapes, cherries and blackberries; serve your teen apple slices with peanut butter; or send her off to school with a banana in her lunch bag.
Dairy
Organic Facts reports that calcium is one of the most important elements for the body. In addition to building strong bones and teeth, calcium helps to ward off heart disease, obesity and some cancers, and it can even help with PMS symptoms. Efficient sources of calcium are milk, yogurt, low-fat cheeses, green, leafy vegetables and fortified orange juice.
Meats, Fish and Nuts
The Center for Young Women's Health reports that the body needs protein for almost every function it performs, including building and repairing muscles, fighting infections and carrying oxygen in the blood. Good sources of protein for 13-year-olds are chicken, turkey, eggs, fish, lean red meats, almonds, peanuts, cashews and peanut butter.
Member Comments