More than 43 percent of high school students in the United States claimed they were on a diet, according to Super Nanny. Because teenagers can be influenced by the media and their peers to make poor diet decisions, emphasizing a nutritious meal plan and healthy eating habits can ensure your teenager eats for good health today and tomorrow.
Example
Because you are responsible for many of your teen's diet choices---such as breakfast and dinner---it is important to set a good example, according to Family Education. Prepare and enjoy healthy meals as a family, keep healthy snacks on hand and encourage your teen to drink plenty of water. Also show that you are open to discussing your child's questions about dieting or weight control. This can help you ensure that your child is being properly educated about nutrition.
Healthy Choices
Each day, your teenager is faced with a cafeteria of choices---some healthy and some not. Teaching her to map out her day can help her to make good choices. For example, establish the nutrients she should eat throughout the day. These include five servings of fruits and vegetables; at least six servings of whole-grain carbohydrates; two to four servings of milk and dairy; and poultry and other meat sources in moderate amounts, according to Super Nanny. Map out the breakfast she eats at home and discuss what kinds of healthy choices she can make at the cafeteria and when out with friends.
Common Deficiencies
Teens have been found to be deficient in several key areas, according to BBC Health. For example, iron is one of the most common nutritional deficiencies among teenagers; teens require this mineral to begin menstruating and for growth. Iron sources include fortified breakfast cereals, lean red meat and green, leafy vegetables. Calcium is another mineral many teenagers are missing in their diets. Because teens are growing at a rapid rate, calcium is needed to grow and strengthen bones. Good sources include low-fat milk, yogurt and cheese.
Foods to Restrict
Many advertisements for candy and fast foods are geared toward teenagers. Because these foods are often high in salt and fat, they can be poor choices for your teenager, according to Teenagers Today. Discuss with your teen the ramifications of eating "junk" food, such as prepackaged cookies and cakes, potato chips and French fries. Sodas also are an empty-calorie food and should be restricted.
Warning
Teenagers are at a highly impressionable age where self-esteem may be tied to physical appearance. For this reason, your teen's diet should not emphasize unhealthy attitudes toward food, according to Teenagers Today. You should not encourage your child to overly restrict calories or tell your teen he needs to diet. If girls diet, they can potentially lose bone mass or stop their menstrual cycle. Emphasize a healthy diet over restricted calorie intake.
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