Teens who regularly eat healthy meals have more energy throughout the day and an easier time maintaining a healthy weight while getting all the nutrients they need to grow properly, according to Children's Hospital Boston. If you're a teen who wants to start following a healthier diet, your meal plan doesn't have to be cookie-cutter and boring. Knowing some fundamentals will help you develop a healthy and appetizing meal plan.
The Basics
Eating three meals a day and a few snacks in between will give you the opportunity to get in nutrients from all the food groups: fruits, vegetables, grains, dairy, proteins and healthy fat. You should also be getting 1,800 to 3,200 calories a day, depending on your age, size and activity level, according to the Mayo Clinic. If you're an active, large teen boy, for example, you'll be on the higher end. Aim to make carbohydrates 45 to 65 percent of your total calories, protein 10 to 30 percent and fat 25 to 35 percent, says the Mayo Clinic.
Generic Healthy Meal Plans
If you have no special dietary needs, the food pyramid from MyPyramid.gov gives you a solid idea of how you should be forming your meal plan. Each day, you should eat: 3 oz. or more of grains such as whole-grain bread and pasta; 5 to 6 oz. of meat and beans; 2 to 3 cups of vegetables; 1 1/2 to 2 cups of fruit; 5 to 6 tsp. of healthy oils from sources such as fish, nuts and cooking oils; and 3 cups of fat-free or low-fat dairy. Your daily fruit and vegetable needs vary by age, gender and size.
Vegetarian Meal Plans
Eating a plant-based diet can be a healthy option if you make sure you're getting enough of the right nutrients, says the Mayo Clinic. Vegetarian diets tend to be lower in protein, as well as iron, calcium, zinc and vitamins B12 and D, according to KidsHealth, a part of the Nemours Foundation. A large part of your diet should focus on nonmeat protein sources such as tofu, nuts, seeds and beans. Foods such as soybeans, dried fruits and iron-fortified cereals offer iron; tofu and leafy greens are rich in calcium; fortified breakfast cereals are rich in vitamins B12 and D; nuts and dried beans are rich in zinc, says KidsHealth.
Weight Loss Meal Plans
You will need to take in fewer calories than you burn if you want to lose weight, but losing too much weight at once can impede upon your growth and make you sick. The Mayo Clinic recommends losing no more than about 1 lb. a week by eliminating 500 dietary calories per day or burning them off through exercise. Some simple ways to reduce your weight are: skipping highly caloric treats such as soda and candy; cutting down your portion sizes; and using low-calorie versions of your regular meals. Focus on eating mostly plant-based foods, and you will have less room for junky calories.
Healthy Tip
Teens who get support from their families are more likely to maintain a healthy weight than teens who don't, according to KidsHealth. Ask your family to join you in shopping for healthier meals and snack foods and turning off the television during meals. Work together to come up with small, achievable health goals such as eliminating 150 calories a day by ditching one can of soda and applaud each success.
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