A teenage diet is pretty much the same as an adult's diet. It should be well-balanced with plenty of vitamins, minerals, fiber and other nutrients to help maintain a healthy weight. Foods high in fat, cholesterol, sodium and sugar should be kept at a minimum, as they can have an affect on your teen's blood pressure, cholesterol and weight. The best way to approach a teen's diet is to involve the entire family as many of your meals are eaten together.
Calories
One of the more important components of a teenage-diet is calories. Due to their growth, teenagers often need more calories than adults. But this caloric intake isn't the same for every teen. Gender, age and level of activity greatly influence their current caloric need.
According to the U.S. Department of Health and Human Services, active teenage girls need anywhere between 1,800 and 2,400 calories a day, while moderately active girls require 1,600 to 2,000. Girls leading a sedentary lifestyle should keep their calorie intake at 1,600 to 1,800 calories.
Active teenage boys need roughly 2,000 to 3,200 calories, while moderately active young males require 1,800 to 2,800 calories and sedentary boys should keep their caloric intake between 1,800 to 2,200 calories.
Foods
Like children and adults, teenagers should maintain a well-balanced diet. This includes plenty of fruits, vegetables, legumes and whole grains with a moderate amount of meat and dairy. The U.S. Department of Health and Human Services recommends 4 servings of fruit, 5 servings of vegetables, 6 oz. of whole grains, 5.5 oz. of meat or legumes and 3 cups of dairy each day as part of a well-balanced diet.
Fat Intake
Another important facet to a teenage diet is fat. The American Heart Association suggests total fat intake make up no more than 30 percent to 35 percent of your teen's daily calories. One g of fat contains 9 calories, so a teenager eating a 1,900-calorie diet should not eat more than 73 g of fat. But the majority of this fat should be healthy fats, such as monounsaturated fat and polyunsaturated fat. Make sure your teen limits his intake of saturated fat, trans fat and cholesterol to help manage weight and health.
Exercise
Exercise is vital to a healthy diet and lifestyle for a teen. Encourage your teenager to remain active for at least 60 minutes a day. This can be broken up over a number of activities throughout the day, including walking, biking, swimming or taking part in competitive sports.
Weight Loss
If your teen is overweight, weight loss is important to her long-term health. Like weight management, diet and exercise can help a teenager lose the excess pounds. Increase physical activity, while lowering caloric intake and incorporating healthier foods into her diet, can encourage a healthy weight loss for most teens.
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