Teens trying to lose weight sometimes face more obstacles than adults with the same goal. They may not have as much support from peers and can have a hard time finding healthy food options at school and on the go. Knowing what to eat to help with weight loss can make it easier for teens to make healthy choices and stick to a nutritious eating plan.
Whole Grains
Grains form the largest portion of the United States Department of Agriculture's food pyramid, and the USDA recommends that most servings of the group come from whole grains. In addition to providing dietary fiber and complex carbohydrates, whole grains are naturally filling, take longer to chew, are relatively low in calories and can help extend feelings of fullness or reduce cravings for less healthy foods. Teens can work more whole grains into their diets by eating oatmeal for breakfast, making sandwiches with whole-wheat bread and encouraging parents to buy whole-grain pastas and rice rather than refined products.
Fruit
Fruit is one of the best food choices for teens who want to lose weight. Convenient and portable, fruit is low in calories and high in nutritional benefits. KidsHealth.org recommends that teens use some free time to chop up fresh fruit and place it in zip-top bags or airtight containers to grab as snacks when they're in a hurry. Pieces of whole fruit, such as bananas, apples and oranges, also make fitting snacks and meal accompaniments. To help boost feelings of fullness and satiation without adding too many calories or fat, eat protein with fruit, such as yogurt, low-fat cheese or nuts.
Vegetables
Many teens don't eat enough vegetables on a regular basis to satisfy nutritional recommendations for vitamins and minerals, but veggies are an ideal weight loss food because they are filling and contain so few calories. KidsHealth.org recommends at least five daily servings of vegetables and fruits to help with weight loss, and the Mayo Clinic recommends that girls between the ages of 14 and 18 get 26 grams of fiber daily and boys in the same age range get 38 grams daily. Most vegetables are valuable sources of fiber, so eating more of them and cutting back on higher-calorie and higher-fat foods can be a very effective weight loss strategy.
Proteins
Lean, low-fat proteins are helpful choices for weight loss because they are filling and contain calcium. Since most protein-rich foods are higher in calories than fruits or vegetables, it's important that teens pay attention to portion control when dishing up meals and snacks. KidsHealth.org notes that a single portion of meat should be about the size of a palm, and one serving of yogurt or milk is usually about a cup. To stay fuller longer, consume fewer calories and avoid binging on unhealthy foods, teens should combine low-fat proteins with complex carbohydrates and fruits or veggies at meals.
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