As children grow up into teenagers, parents have less control over their daily diets. Rearing your children on good eating habits may help them to make better food choices outside the home. A well-balanced and nutritious diet is important for teens. The University of Michigan Health System recommends that parents avoid stocking junk food in the cupboard and instead provide wholesome food choices for teens at home.
Balanced Diet
Six food groups make-up a balanced diet: grains, calcium rich foods, protein rich foods, vegetables, fruits and fats. The proper portion to serve your teen depends on her age, height, weight and activity level, according to MyPyramid Plan, a U.S. Department of Agriculture website. For example, a 16-year-old female who is 5 feet and 1 inch tall, 100 pounds and exercises 30 to 60 minutes per day requires 6 ounces of grains, 2.5 cups of vegetables, 1.5 cups of fruit, 3 cups of calcium rich foods and 5 ounces of protein rich foods daily.
Weight Loss
Teens should not fad diet, eliminate food groups or drastically reduce calories to lose weight. Skipping meals and fasting prevents your teen's body from obtaining the nutrients needed for optimal physical growth and cognitive development. According to the Weight-Control Information Network, a National Institutes of Health website, unhealthy dieting to lose weight places teens at a greater risk for emotional problems.
Vegetarian
A vegetarian diet that includes a wide variety of foods provides sufficient nutrients for teens, according to The University of Maine Cooperative Extension "Facts for Teens" bulletin. It advises vegetarian teens make a conscientious effort to include sufficient amounts of protein, calcium, vitamin D and B-12, iron and zinc. Teens following a vegan diet, which excludes both dairy products and eggs, must be extra vigilant to get proper nutrition.
Vegetables
Teens in the United States do no consume the amount of vegetables recommended by the USDA Food Pyramid. A significant portion of teen's total vegetable intake is from white potatoes served as French fries, according to Christine Williams, MD, MPH, a member of the Energy Balance Subcommittee of the 2010 Dietary Guidelines Advisory Committee. Williams recommends teens eat more dark green and orange vegetables.
Iron
Iron is an important nutrient in the diets of teen girls and boys, according to the Weight-Control Information Network. Boys' bodies need iron to support a rapid growth spurt that doubles their lean body mass between the ages of 10 and 17. Girls require iron for growth and to replace iron lost while menstruating.
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