With teenage obesity at an all-time high --- as many as 17.4 percent of U.S. teens between the ages of 12 and 19 were overweight as of 2004, according to the national Weight-Control Information Network --- having an active teenager can be a health plus. But ensuring that your active teenager stays as healthy as she needs to can have its own challenges, starting with helping her maintain a balanced diet.
Function
A balanced diet for active teenagers needs to incorporate enough calories and nutrients to fuel not only adolescent growth spurts but also their activities, explains TeensHealth, a health and parenting information website maintained by the Nemours Foundation. For moderately active teens, that usually translates to around 2,000 calories per day, but very active teens may need up to 5,000 calories per day to fuel their bodies.
Identification
A balanced diet for an active teen should include several different kinds of foods, explains the Weight-Control Information Network, an information resource maintained by the National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health. Within the 2,000 calories your teen eats each day, he should try to get around 2 cups of fruits, 2 to 3 cups of vegetables, 3 cups of calcium-rich foods, 6 ounces of protein and 6 ounces of whole grains.
Significance
Eating a balanced diet gives your active teen the nutrients he needs to keep moving. Fruits and vegetables are good sources of vitamins and minerals, like iron, which the body needs to carry oxygen to hard-working muscles. Calcium-rich foods, like low-fat dairy products, protect bones by reducing risk for stress fractures and breakage. Moderate amounts of protein help build and repair muscles --- but don't overdo protein intake, because too much protein can have the opposite effect. Whole grains are a good source of healthy carbohydrates, which provide essential energy to athletes of every age.
Considerations
What your teenager drinks can play just as significant a role in a balanced diet as what he eats, according to TeensHealth. Make sure your active teenager drinks plenty of water every day. The exact amount she needs depends on her size and activity level, but six to 10 8-ounce glasses is a good start for most active kids. Keep in mind that on days of intense physical activity, your child should eat about two hours before the activity takes place and have a healthy snack within two hours after the activity ends.
Warning
Dieting is dangerous for most active teens, warns TeensHealth. If your teen participates in a sport where weight plays a major role --- such as wrestling, gymnastics, swimming or dance --- or if your child's coach recommends she lose a few pounds, ask your pediatrician for advice. If your pediatrician approves a diet plan, ask her to help you develop one that will be healthy for your active child.
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