Free Diet Plan For Teenagers

During adolescence, a teenager's body undergoes physical changes and rapid development. While this is often the time when a teen becomes acutely aware of his body image, it's also a time when teens develop eating habits as they make more of their own food choices. A healthy diet plan need not cost a lot of money, but it should provide all the nutrition a teen's changing body needs, while focusing on maintaining a healthy weight.

Food Serving Requirements

A healthy teen diet should include low-fat dairy products, vegetables and fruit, lean protein and whole grains, according to the Weight-control Information Network. Teens that eat 2,000 calories per day should consume 2 cups of fruit, 2.5 cups of vegetables, 3 cups of skim dairy products, 5.5 oz. of lean protein and 6 oz. of grain products, out of which at least 3 oz. should be from whole-grains.

Making Healthy Choices

Teens can learn to make their own healthy food choices. Opt for healthy fats, such as olive oil and canola, and choose very lean sources of protein, including fish, poultry, soy, beans and seafood. Avoid breads and pastries made from white flour. Grab a piece of fresh fruit instead of a cookie or a candy bar. Learn to read nutrition labels. The "Gale Encyclopedia of Children's Health," encourages teens to drink fat-free milk to get all the calcium their growing bones need, instead of sugary carbonated sodas.

Overweight Teens

The Weight-control Information Network, a division of the National Institutes of Health, reports that a survey taken between 2003 and 2004 indicated that more than 17 percent of teens age 12 to 19 were overweight. Being overweight increases a teen's risk of developing type 2 diabetes and heart disease.

Fad Diets/Eating Disorders

Pressure to attain the perfect body may lead some teens to try unhealthy fad diets. Any diet that does not provide adequate nutrition may result in reduced energy and leave the teen's body unprepared to fight off illness. Teen boys and girls can develop eating disorders by trying to copy the super-thin body image of models and movie stars. Eating disorders, including bulimia, anorexia and binging have serious health consequences. According to the National Eating Disorders Association, all eating disorders require professional help.

Free Diet Tips

Take time to eat at the table instead of in front of the TV or the computer. Eat slowly and chew your food thoroughly instead of wolfing it down, which can lead to overeating. Eat sensible portions at every meal but do not skip meals, which can encourage overeating or binging later. The Weight-control Information Network suggests that teens eat breakfast every day.