When it comes to weight most teens have fast metabolisms to keep up with their sizable appetites. Because teens are still growing, they can eat more calories than the average adult. Nevertheless, Family Circle reports that most teens still eat more calories, fat, sugar and sodium than their bodies need---resulting in weight problems. Combined with a more sedentary lifestyle that has begun to affect modern teens, this can lead to obesity. Whether you're a teenager or the parent of one, you can take steps to incorporate healthy, enjoyable foods.
Milk
Teens Health recommends that teens drink a cup of skim milk over a can of soda. A cup of skim milk contains 80 calories and is rich in necessary calcium and protein. A 12 oz. can of non-diet soda, however, delivers 150 calories, zero nutrients---and according to missourifamilies.org, 9 tsp. of sugar.
Fruit and Vegetable Snacks
Teens Health reports that although teens might find fruits and vegetables boring, there are ways you can combine them with other foods to add variety. Dip apple slices in peanut butter, enjoy a carton of low-fat fruit yogurt, or dip raw vegetables in hummus or low-fat ranch dip. If you like vegetables with meals, you should double up on vegetable servings, according to Teens Health, because the average serving of vegetables is often too small.
Whole Grains
Family Circle emphasizes that you shouldn't give up carbs entirely to lose weight, and you definitely shouldn't skip breakfast. Teens are notorious for skipping breakfast, and then falling prey to junk food cravings later in the day. Family Circle advises eating a whole grain English muffin or multigrain cereal instead of a bagel---and seek healthy whole grain carbs throughout the day.
Good Fat
Teens gravitate toward saturated fats, trans fats, and fatty meats, according to Family Circle. Instead, try healthier fats by eating a turkey burger, enjoying nuts and legumes for healthy Omega-3s, or having your pizza topped with vegetables rather than pepperoni and sausage. These small changes can cut your "bad" fat intake significantly.
Lean Protein
There are plenty of high-protein, low fat foods you can enjoy while watching your diet, reports Teens Health. Some of the healthiest proteins are lean beef, chicken and fish---particularly tuna, mackerel and salmon. You can also get a significant amount of protein from beans, which can be used in a variety of delicious recipes.
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