Nutrition & Diet Guide For Teens

Teenagers may have hectic schedules and feel stressed due to family relationships, peer pressure or exams. You may skip meals because you do not have time to sit down to eat, or because you wish to look like your favorite celebrity. As a teenager your body is still growing, and therefore eating a healthy nutrient-rich diet is essential. It is important that teenagers are well-educated on which foods to eat to maintain a healthy body and an ideal weight.

Fats

Fats are an essential part of a healthy diet; however, not all dietary fats are equal. Trans fats, which are found in deep fried foods such as french fries, onion rings and donuts, should be avoided, especially if you want to lose weight. These fats raise your levels of LDL cholesterol, which is the "bad" type, and lower your "good" cholesterol levels, or HDL. Eating foods containing trans fats increases your risk of having a stroke or heart disease. Trans fats are also associated with type 2 diabetes, which previously was considered an adult disease, but is now also increasingly found in teenagers and children.

Saturated fats are found in red meats, poultry and dairy products, and should be eaten only in moderation.

Polyunsaturated fatty acids, also known as PUFAs, are important for good health, and rich food sources include walnuts, corn oil, safflower oil and oily fish, such as salmon or mackerel.

Monounsaturated fatty acids, or MUFAs, are essential for a fit healthy body. These fats are to be found in avocados, olives, seeds, nuts and also in dark chocolate. In her book "The Flat Belly Diet," author Liz Vacarriello claims that by adding a small portion of MUFAs, you can decrease stubborn belly fat and encourage weight loss.

Carbohydrates

The body uses carbohydrates as its main fuel for energy. There are two types of carbohydrates: simple carbs, and complex carbs. Simple carbs are found in fruits and sugar-rich products such as candy. Complex carbs are found in grain products, such as bread, pasta and rice. Both types of carbs can be part of a healthy diet; however, you should avoid processed carbs when you are trying to lose weight.

Eat a piece of fruit rather than candy, as the fruit also contains fiber, vitamins and nutrients. Oatmeal, rye bread and whole wheat pastas are good sources of complex carbs, especially if you are on a weight loss diet, as they contain fiber and you will feel satisfied for longer.

Proteins

Protein is a necessary part of a healthy diet. Your body breaks down the protein you eat into amino acids that it then uses to build muscle and maintain bone, blood and organs. Of the 22 amino acids a healthy body requires, it can manufacture 13 of them alone. The remaining nine must be supplied by the foods we eat; therefore eating protein is an essential part of a healthy diet.

Animal products such as meat and milk contain all nine of the missing amino acids. Vegetable protein sources such as nuts are considered incomplete, as they contain some of the amino acids, but not all. However, vegetarians can meet all their protein requirements by eating a diet rich in varied vegetable protein sources such as legumes, broccoli, spinach and nuts. When you wish to lose weight, it is important to choose protein sources that will not jeopardize your weight loss. If you choose to eat meat as a protein source, trim all fat before cooking, or opt for nuts, which are a healthy source of MUFAs, or eggs that are also low in fat. Seafood and tofu are additional sources of protein that will not compromise your weight loss efforts.

Liquids

As a teenager you will typically drink soda. Soda drinks contain high amounts of sugar, but little else. Even more healthy sounding drinks such as fruit flavored iced teas have a high sugar content. Cut down on the amount of soda you drink and replace it with water. Adding the juice of an orange or lemon to carbonated water will make a thirst-quenching fizzy drink that also contains vitamins and is low in calories. If you like to drink milk, stick to the low or nonfat variety.

Snacks

Due to social pressures and after school activities, many teens grab snacks rather than sitting down to eat a meal. Snacks such as chips, cookies and pastries contain the bad types of fat and are high in calories. Choose snacks that have nutritional value, such as a banana, a small bag of nuts or raw vegetables you can eat with a dip. If you eat sandwiches, opt for rye or pumpernickel bread. For a healthy sandwich filling, choose avocado, shrimp, salad or cottage cheese.