The key to weight loss and maintenance is a healthy diet and exercise, and many teens need guidance in these areas or they are in danger of becoming obese. A balanced diet menu for teens can help prevent and curb obesity. Teen obesity is a serious condition that can cause a variety of life-threatening health problems, including diabetes and high blood pressure, as well as increase the likelihood of being an obese adult.
Features
The USDA offers a Food Guide Pyramid to help all Americans make healthy food choices. Teens can use the pyramid as a resource to create a healthy diet menu, which should include grains, preferably whole grains; a variety of fruits; vegetables, especially dark green and orange vegetables; milk, or calcium-rich foods; and meat and beans. Teens should keep their consumption of processed foods such as chips, candy and fast food, to a minimum, no more than twice a week.
Considerations
Teens Health recommends that adolescents take a packed lunch to school to maintain a healthy diet. Many school cafeterias do not carry healthy foods, and even when they do, it can be tempting for teens to choose junk food, so it is best to plan ahead and bring a lunch. When packing a lunch, choose a variety of foods, such as a sandwich on whole grain bread with cheese and lean meat, a piece of fruit and yogurt for a snack and water to drink. You can spice up your lunches by changing them daily so you don't get bored.
Expert Insight
The number of servings of each food group that you should consume depends on your weight, height, sex, age and activity level. When following the guidelines, keep in mind that fresh food usually has the most vitamins and minerals, which your body needs during the growing teen years, so seek out pure forms of food whenever possible, such as a piece of fruit instead of a bottle of juice, or chicken instead of hot dogs for meat.
Misconceptions
If you are an athlete or do not have a weight problem, that does not mean you can eat as much junk food or fast food as you like. It is important for your body to get the nutrients it needs to perform well and maintain a healthy immune system, so stick to a balanced meal plan. A healthy diet will help you establish habits that you can carry into adulthood as well, preventing future health problems such as weight gain or high cholesterol.
Function
The Food Guide Pyramid includes a variety of food groups to ensure the body can perform vital functions. Teens need to eat protein to help their muscles, skin, hair, nails, eyes and internal organs grow and sustain themselves. Carbohydrates are necessary to give the body energy, especially at a critical time of growth and activity. According to Better Health USA, teens need fats to transport vitamins in the body, as well as to have a supply of energy to burn. Good fats include essential fatty acids such as those found in fish, as well as unsaturated fats found in oils and nuts, and bad fats, such as saturated fat and trans fats, are found mainly in animal sources and junk food.
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