If your teenager has decided she would like to change her diet, it is important that she knows the difference between a fad diet and a healthy diet. A fad diet may involve eating the same foods over and over in order to drop weight quickly. Fad diets are ineffective and unsafe. By eating a variety of fruits and vegetables, whole grains and lean protein in moderation, your teen can maintain a balanced, healthy diet.
Substitute Whole Grains
If your teen is relies on eating mostly white bread and refined carbohydrates, she may not be getting adequate nutrition to provide energy throughout the day. Whole grains are high in fiber, help lower cholesterol levels and may help your teen feel fuller for longer periods of time. Substituting whole grain bread for white bread, whole wheat pasta for white pasta and whole wheat crackers for white crackers will help your teen reap the health benefits of eating whole grains while making only a small change in her current diet.
Going Vegetarian
If your teen has expressed interest in becoming a vegetarian, don't be alarmed. Providing your teen with high-protein vegetarian foods will help her maintain a balanced, healthy diet without eating meat. Incorporate black beans, chickpeas, eggs, cheese and other protein-rich foods into your teen's diet on a daily basis. Even if your teen is eating a vegetarian diet, it does not mean she is doing so in a healthy way, states KidsHealth.org in the article "Vegetarianism." If your child eats french fries for lunch and dinner every day, she is not getting adequate nutrition, even though she is maintaining a vegetarian lifestyle. Instead, provide a variety of fresh fruits and vegetables and whole grains in addition to protein-rich foods.
Adding Fruits and Veggies
If your teen complains of being constantly hungry, depriving him of food may only make the problem worse. Instead of limiting your teen's portions, adding more fruits and vegetables to the meal may help him eat until full without packing on the fat and calories. By giving your teen a smaller portion of the main dish and adding more fresh fruits and veggies as side dishes, your teen can eat a low-calorie meal without feeling deprived. Small salads, boiled green beans, corn on the cob and black beans make filling side dishes that are low in saturated fat--as long as they are not prepared with butter or oil.
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