If you're a teenager who's busy with school, friends and extracurricular activities, eating a well-balanced diet may be on the low end of your priority list. Many diets--even so-called "healthy" ones--rob you of the nutrients you need to grow. However, a well-balanced diet can reduce your risk of illness, help you maintain a healthy weight, give you more energy and help you learn, according to the Weight-control Information Network, or WIN.
Diet Necessities
Eat a colorful variety of nutritious foods, including fruits and vegetables; whole grains, such as whole wheat pasta; lean, protein-rich foods, such as beans and chicken; and low-fat or fat-free dairy products, recommends KidsHealth, a part of the Nemours Foundation. Such foods offer the fiber, protein and calcium you need as you continue to grow. Don't skip breakfast. Teens who consistently eat this meal are more likely to succeed in school, reduce their risk of weight problems and are less likely to overeat, according to KidsHealth.
Meal Frequency
Snacking offers you the energy you need between your three main meals. It also reduces your chances of feeling ravenous and eating too much when you sit down for lunch or dinner, according to the Center for Young Women's Health. Toss healthy snacks into your backpack for a mid-day pick-me-up and you'll also reduce the temptation to hit up the vending machine for less healthy options. MayoClinic.com recommends such easy snacks as frozen grapes, cherry tomatoes, low-fat yogurt, pretzels and string cheese.
Daily Servings
Teens' calorie needs range from about 1,800 to 3,200 calories, depending on such factors as size, gender, growth, activity level and age, according to MayoClinic.com; your doctor can help you determine your individual needs. However, if you're eating an average of about 2,000 calories a day, you should eat about 2 cups of fruit and 2 1/2 cups of vegetables every day, according to WIN. The average teen also should eat about 3 cups low-fat or fat-free, calcium-rich foods to meet the daily recommended 1,200 mg of calcium; 5 1/2 oz. of protein-rich foods; and 6 oz. grains, half of which should include whole grains, according to WIN.
Little Changes
Whether your doctor recommends you eat fewer calories to lose weight or you just want to improve your diet, make small dietary changes. Gradual improvements are more manageable in the long run than drastic changes, according to KidsHealth. You might, for example, opt to fill up only three-quarters of your plate, as opposed to the whole plate. You also turn off the TV while you eat dinner so you can focus on how full you feel. Such changes will help you reduce your caloric intake while helping you enjoy your food more.
Solution
You shouldn't expect yourself to eat carrots when your friends are eating cake at a party, or bring a whole wheat sandwich to a fast food restaurant when your friends are eating cheeseburgers, advises the Dairy Council of California's Meals Matter website. However, you can make healthier choices despite your location or situation. For example, if you're at a fast food restaurant, order a small chicken sandwich instead of a double burger. Only super-size your meal if you're planning to share it with a friend. Replace your soda with water--this alone can save you about 150 calories, according to KidsHealth.
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