Teenagers often have a difficult time getting all of their nutritional needs met. Teens lead busy lifestyles -- from trying to manage a social life, homework, athletics and other extra-curricular activities. In addition, teens are often subjected to fast food advertisements that can further steer them away from eating healthy, nutritious foods. Teenagers also have unique nutritional needs due to growth spurts, hormones and other physical transitions into an adult body. When teens learn healthy eating habits, it can have a positive effect on several areas of their life including school, family and self image.
Brain Foods for Teens
Teens can eat several kinds of healthy foods that help stimulate mental activity. According to FamilyEducation.com, the more colorful fruits and vegetables are, the more nutritious they are for the body. Spinach helps improve learning and motor skills, while eggplant skins contain the antioxidant nasunin, which helps improve focus. Broccoli is a good brain food because it has a high level of vitamin K, which supports cognitive function. Eggs are an easy-to-cook food for teens that contain the nutrient choline, which helps to stimulate the memory center of the brain. Yogurt is another healthy snack that contains calcium and the amino acid tyrosine, which is a precursor to the neurotransmitter dopamine. Teens may also enjoy snacking on acai berries and blueberries, which are loaded with antioxidants. Blueberries have also been shown to reverse the effects of Alzheimer's disease, dementia and can reverse brain decline and help improve memory. FamilyEducation.com also recommends walnuts, cashews, sunflower seeds, pecans and almonds to help boost and protect mental activity.
Nutrition for Athletic Teens
After school sports are a big part of life for many teens. Getting adequate nutrition can play a major role for teen athletes gaining a competitive edge. According to Teens Health, teen athletes may need between 2,000 and 5,000 calories per day, depending on the sport. Teens who are burning more calories than what they are eating may actually be breaking down muscle mass rather than building it up. For muscular development, teens should have a diet rich in lean red meats, leafy green vegetables and cereals with added iron. Calcium is important for the development of strong bones during adolescence, especially for teen athletes that require additional demands on the body's performance. Good sources of calcium include yogurt, cheese, tofu, soy milk, salmon, spinach and sardines. Fresh fruits and vegetables provide B-vitamins which are essential for alertness and quick boosts of energy.
Teens and Obesity
Obesity is a growing problem for the teenagers in America. According to the Centers for Disease Control and Prevention, 18 percent of adolescents 12 to 19 years of age are obese. According to the National Institutes of Diabetes and Digestive and Kidney Diseases, parents can encourage several healthy eating habits towards their teens to help control obesity. Parents can buy more fresh fruits and vegetables instead of ready-made processed junk foods that contain very little nutrients. Parents can also provide their teens with 100% fruit juice rather than soft drinks. Fats from unsaturated sources are a healthier alternative. These may include fish, vegetable oils, nuts and seeds.
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