Teens who are too busy to eat well-balanced meals are at risk of becoming overweight and developing serious health problems later in life. If you commit to eating a well-balanced diet, you will naturally be able to maintain or achieve a healthy weight, grow into a healthy adult body and have the energy and physical endurance to succeed in sports and other activities, according to the Center for Young Women's Health.
Calories
The average teenage boy needs about 2,800 daily calories, and the average teenage girl needs about 2,200 calories, according to the American Academy of Pediatrics. However, your individual calorie needs depend on other factors, such as how active you are and whether you're at the beginning or end of adolescence. You will gain weight if you're taking in more calories than your body uses. If you cut back on your daily calorie intake by 500 calories, you will lose weight at a steady rate of 1 pound a week.
Breakdown of Nutrients
Your daily diet should include protein, carbohydrates and some fat, but not in equal portions. Protein should be 10 to 30 percent of your calories, carbohydrates should be 45 to 65 percent and total fat should be 25 to 35 percent, according to the Mayo Clinic website. Most of your protein should come from sources that are low in fat, including beans, poultry and eggs, and most of your carbohydrates should be complex carbohydrates such as fruits, vegetables and whole grains, according to the nutrition pyramid of the U.S. Department of Agriculture, or USDA. Focus on eating mostly unsaturated fats, found in foods such as vegetable oil, nuts, fish and avocados, according to the American Academy of Pediatrics.
Significance of Snacks
Snacking helps you take in all the nutrients you can't fit into three square meals. It also helps you maintain steady energy throughout the day and reduces the likelihood that you will eat too many calories at meals, according to the Nemours Foundation. Go shopping with your parents and ask them to replace the unhealthy snack foods with some nutritious but easy on-the-go snacks such as whole grain crackers, low-fat string cheese, low-fat yogurt cups, fresh apples and baby carrots.
Eating Habits
Your eating habits are another important facet of your diet. You might have trouble maintaining a healthy weight if you consistently eat in front of the television or take second helpings when you're not really hungry anymore. Eat at a slow and steady pace, waiting at least 20 minutes after you're finished with the serving on your plate before you reach for another serving, according to the Center for Young Women's Health. Write in a journal or engage in another hobby rather than eating something when you feel sad or bored.
Tip
Teenagers tend to not get enough iron, zinc and calcium in their diets, according to the American Academy of Pediatrics. You need about 3 cups of low-fat dairy products a day to get enough calcium, according to the USDA pyramid. Foods such as fish, firm tofu, whole grains and nuts are rich in zinc and iron. Don't take a dietary supplement unless your doctor tells you to; instead, try to get most of your nutrients from a balanced diet.
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