More than 18 percent of teenagers are overweight, according to the 2007 to 2008 National Health and Nutrition Examination Survey as reported by the Centers for Disease Control and Prevention. Obese teens are 16 times more likely to become obese adults and develop the chronic diseases related to obesity such as heart disease and diabetes. Encouraging your teen to make healthy food choices can help him get to a healthier weight.
Breakfast
Teens are still growing and developing and need adequate calories to support their normal growth. Adult-like restrictive diets are not recommended. Instead, offer your teen a variety of healthy foods from each of the food groups.
Make sure your teen starts her day out right with a healthy breakfast. Teens who eat breakfast not only do better in school, but are also healthier and thinner, according to the dietitian website RD411. At breakfast try a bowl of whole grain cereal with low-fat milk and fresh fruit. Another healthy diet breakfast meal includes whole wheat blueberry pancakes with light pancake syrup and a cup of low-fat milk. If there isn't enough time for a sit-down breakfast meal, make a fruit smoothie that includes 1 cup of low-fat milk, a banana and some frozen strawberries she can drink on her way to school.
Lunch
Teens have the freedom to make their own food choices and most eat lunch outside of the home either at school or at fast food restaurants. Talk to your teen about what types of choices he makes for lunch. Teens do not have to give up their favorite foods, but you can encourage them to include healthy choices or smaller portions. For example, when dining at a fast food restaurant encourage your teen to order a salad with his hamburger and drink milk instead of soda. Encourage him to eat a small order of fries or share a large order with his friends. Other healthy diet lunch meals for teens may include a 6-inch sub sandwich with mustard, vegetables and a bag of baked potato chips, or a slice of cheese pizza with an apple brought from home.
Dinner
Try to eat together as a family. Your teen will be more likely to make healthier food choices if she sees you making healthy choices. Include foods high in calcium and iron to help support her nutritional needs for growth. A healthy diet dinner meal for teens may include a serving of meat lasagna with steamed broccoli, a tossed salad and 1 cup of low-fat milk. Teens may also like chicken and vegetable stir fry made with white meat chicken, mixed vegetables and low-sodium soy sauce served with a side of brown rice and 1 cup of low-fat milk.
Snacks
Keep healthy snacks in the house to help your teen make better choices. Healthy diet snacks for teens include fresh fruit, cut up vegetables, pretzels, whole grain crackers, low-fat cheese, nuts, hummus and whole grain cereal.
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