As of 2008, around 17 percent of American children and teenagers were considered obese, a survey by the Centers for Disease Control and Prevention found. Excessive weight gain at a young age can cause heart disease and type 2 diabetes in young adults. Maintaining a healthy diet and weight can be challenging for a teen with a busy schedule and an increasing level of freedom. However, it is a challenge worth tackling, because the food choices you make now will affect your overall health later in life. Consult your doctor for specific recommendations or before beginning any new diet.
Grains
The United States Department of Agriculture recommends that teenagers get around six to seven servings of grains each day. Grains include any food items made from wheat, barley, rice, cornmeal and oats. The grain group is further divided into two subgroups, whole grains and refined grains. Whole-grain products have been processed in a way that preserves all parts of the grain and its nutrients. Refined grains have been milled, which removes parts of the grain and certain essential vitamins and minerals. At least half of the grains you eat each day should be whole grains, because they are high in fiber and other essential nutrients like iron and B vitamins.
Fruits
The USDA advises that teens consume 1 1/2 to 2 cups of fruit each day. This includes fresh, frozen, dried or canned fruit, as well as 100-percent fruit juice. Consuming a variety of different fruits is essential to ensure that you are getting all of the necessary vitamins and minerals. To keep your sugar intake down, avoid consuming only fruit juices for your recommended servings, and avoid fruit canned in a sugary syrup.
Vegetables
Teenagers should eat 2 1/2 to 3 cups of vegetables every day, the USDA advises. Similar to fruit, this includes fresh, cooked, frozen, canned or dried vegetables or 100-percent vegetable juice. There is a wide variety of vegetables, placed in five categories based on nutritional content. They include dark green vegetables, orange vegetables, starchy vegetables, other vegetables and dry beans and peas. Eat vegetables from each category to ensure that you are providing your body with essential nutrients.
Milk
Teenagers should consume at least three cups of milk products each day, the USDA recommends. This includes all liquid milk products, yogurt, cheese and other dairy products that retain their calcium content during production. Calcium is incredibly important for bone strength, because bone growth peaks during the teenage years, and what happens at this time can affect your skeletal health for the remainder of your life. Pay attention to calories, fat and saturated fat in choosing dairy products; stick to low-fat or fat-free options to decrease your overall caloric intake while still ensuring a sufficient amount of calcium.
Meat and Beans
The meat and beans section of the pyramid includes all meat products, poultry, fish, eggs, beans, peas, nuts and seeds. The USDA advises that teens consume five to six ounce equivalents of a protein source each day. A 1-ounce equivalent of protein includes 1 ounce of meat, poultry or fish, one egg, 1/4 cup of dried beans or 1/2 ounce of nuts or seeds. Similar to the dairy section of the food pyramid, you want to consume protein sources that are low in fat and saturated fat, like grilled chicken and lean cuts of beef versus fried chicken and hamburgers.
Oils
The USDA's food pyramid includes a small category for oils and fats. When trying to achieve or maintain a healthy weight, it might seem like this category should be removed all together; however, your body needs a certain amount of healthy fat to function. Use oils in cooking that are high in monounsaturated and polyunsaturated fat while low in saturated fat. You may eat foods high in fat and oil, but always in moderation. These include mayonnaise, salad dressing, nuts, fish, avocados and olives.
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