While teens need proper nutrition each day in order to grow and develop properly, many of them are eating an increasingly unhealthy diet. In fact, as of 2010, nearly one in three kids and teens are overweight or obese in America, according to KidsHealth.org. These alarming figures can be prevented by teaching teenagers how to eat healthily, as well as educating them on the importance of daily exercise.
SlimKids Diet Plan
The SlimKids diet plan was developed by a former overweight teen herself. Laura Kraemer, RN, CPN, created SlimKids as a way to reduce instances of childhood obesity in America. The SlimKids meal plan offers an ideal weight loss solution for teens who may fall into the overweight or obese category based upon their body mass index, or BMI. The purpose of this program is to teach teenagers how to eat proper portions and make healthy food choices. Most meals under the SlimKids diet plan average around 500 calories each. The typical meal plan consists of four small meals per day with an emphasis on keeping the caloric count between 1,500 and 1,800 calories a day. These calories come from nutritious foods, such as whole grains, vegetables, fruits and low-fat dairy products. Teens can also enjoy some of their favorite foods on this diet program, such as hot dogs or pizza, but portion control is stressed. An average day on the SlimKids diet would include three servings of dairy, four servings of breads/grains, three servings of fruit, four servings of vegetables, two servings of protein and three servings of fat.
MyPyramid Meal Plan
Created by the U.S. Department of Agriculture as a way for people to better understand the USDA's dietary recommendations, MyPyramid is a free online tool that allows teens to receive quick weight loss advice based upon the Dietary Guidelines for Americans report, which is updated every five years. Each personalized report shows you how many calories you should be consuming each day in order to lose weight, as well as provides a customized meal plan to help you reach your weight loss goals. Based on proven science and research on the topic of healthy eating and weight loss, MyPyramid recommends healthy portions of vegetables, whole grains, fruit, low-fat dairy products and limited lean meats. This meal plan is a healthy choice for teenagers because it includes all of the essential vitamins and nutrients needed for proper growth and development.
Nutritionally-Dense, Low-Sugar Meals
Teens don't always have to make drastic dietary changes in order to start losing weight. The fact is that teenagers need an adequate number of calories each day in order to support the substantial amounts of growth taking place during this time in their life. Where teenagers sometimes get in trouble is in the types of calories they're consuming. Calories from sugar, such as those found in sodas and sugary snacks, contain empty calories that have little nutritional value. These are the calories that can lead to weight gain. By eliminating these calories from the diet and replacing them with nutritionally-dense calories, a teen can get the calories he needs for growth while maintaining a healthy weight. Foods that should be stressed at mealtime include vegetables, fruit, protein sources and whole grains. Low-fat dairy products and a limited amount of lean meats are also important. Foods and drinks that should be limited include soda, snack cakes, artificial juices, energy drinks, candy and other high-sugar foods. Eliminating these foods can have a big impact on weight loss. For instance, eliminating a teen's daily 20 oz. soda can reduce his weekly caloric intake by about 250 calories or more. That's equivalent to 1/2 lb. of weight loss per week, or 26 lbs. per year, from just one simple dietary change.
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