Teenagers require extra energy and nutrients because of their rapid growth. Therefore, good nutrition during this time is vital. What teens eat will affect their health later in life. Adopting healthy eating habits early on will reduce the risks of later developing diabetes, heart disease, osteoporosis, certain cancers and stroke.
Balanced Diet
The Dietary Guideline for Americans recommends that teens eat a balanced and varied diet. Teens require two servings of meat, poultry, fish or eggs each day to boost the intake of protein. Protein is required for building and repairing the body's tissues. MilkMatters.com recommends that teens have three cups of low-fat dairy foods, which are rich sources of calcium and vitamin D. Teens also should consume six servings of whole grains and five portions of fruits and vegetables a day.
Breakfast
Teenagers are advised to start the day with a nutritious meal. Breakfast provides the energy needed to start the day and also helps teens to concentrate in school. Skipping breakfast increases the chances that teens will snack later on high-fat and high-sugar foods, including cakes, chips, cookies and candy. These foods are high in saturated fat and sugar and have no nutritional value. The frequent consumption of these foods increases the risk of developing heart disease and becoming overweight. If teens are hungry between meals, they should snack on foods that are healthier and lower in calories, such as cheese, fruit or yogurt.
Eating Out
The Food and Nutrition Research Institute, or FNRI, states that teens are likely to eat unhealthy foods when eating away from home. Fast foods, a popular choice for many teens, are usually high in saturated fat, cholesterol and salt. The FNRI recommends that teens pack lunches from home that consist of three to four food groups. For example, a packed lunch can be boiled rice, chicken, a banana, low-fat yogurt and a bottle of water.
Bevearages
Limit the amount and frequency of sodas and soft drinks. These drinks are unhealthy due to the high levels of sugar, artificial flavors and caffeine. Caffeine can cause the body to lose calcium, increasing the risk of osteoporosis later in life, states TeensHealth.com. Besides soft drinks, caffeine is in energy drinks, chocolate, chocolate milk, iced tea and coffee. Teens are advised to ingest less than 100 mg of caffeine per day. To keep hydrated, choose healthier drinks, such as water, flavored water or milk.
Considerations
The body's demand for calcium is at its highest during the teenage years. Calcium is required for building healthy bones and teeth. A low intake of calcium during adolescence can lead to osteoporosis later in life. This condition causes the bones to become weak, thin and likely to fracture. Low-fat cheese, milk and yogurt are excellent sources of calcium. Eat green vegetables and fish to boost your daily intake of this nutrient. Iron is another mineral important during adolescence, especially for teenage girls. A deficiency of iron can lead to fatigue, loss of appetite, a weakened immune system and anemia. Iron-rich foods include meat, poultry, breakfast cereals and beans.
Member Comments