More than 18 percent of teens aged 12 to 19 are obese. Obese teenagers are more likely to become obese adults. You can help your teen lose weight by teaching him healthy habits he can carry with him as he becomes an adult. A weight loss meal plan for a 16-year-old should provide a variety of healthy foods from each food group to make sure all nutrient needs are met.
Diet Basics
When trying to lose weight, you should not put your teen on an overly restrictive diet. Teens are still growing and need to eat adequate amounts of calories, protein, vitamins and minerals to support that growth. Talk to your doctor about how many calories your teen should be eating each day. Most 16-year-olds can lose weight safely following a 2,000-calorie diet. A balanced 2,000-calorie diet should include 2 cups of fruit, 2 1/2 cups of vegetables, six servings of grain, 5.5 oz. of meat or beans, 3 servings of dairy foods and six servings of fat.
Breakfast
When trying to help your teen lose weight, make sure she eats breakfast. Breakfast will jump-start the metabolism and help prevent overeating later in the day. A balanced breakfast to promote weight loss includes 1 cup of fruit, two servings of grain, 1 cup of milk, 1 oz. of meat or beans and two servings of fat. A sample meal includes two slices of whole wheat toast with 2 tsp. of margarine, one scrambled egg, 1 cup of low-fat yogurt and a large banana.
Lunch
Encourage your 16-year-old to pay attention to what he drinks. Water and sugar-free beverages should be his first choice to quench his thirst. A balanced lunch meal should include 1 cup of fruit, 1 cup of vegetables, two servings of grain, 2 oz. of meat or beans, one serving dairy and two servings of fat. For lunch, your 16-year-old can have a turkey sandwich with 2 oz. of lean deli turkey meat, 1 1/2 oz. of natural cheese, two slices of whole wheat bread, lettuce, tomato and 1 tsp. of mayonnaise. Serve lunch with 1 cup of baby carrots with 1 tbsp. of ranch dressing and 1 cup of grapes.
Dinner
When your teen is trying to lose weight, be sure to set a good example, and try to make healthier choices too. Teens who have the support of their families have more success at losing weight, according to the Kids Health website. A balanced dinner meal to help your teen lose weight should include 1 1/2 cups of vegetables, two servings of grain, 2 1/2 oz. of meat or beans, one serving of dairy and 2 servings of fat. For dinner, your teen can eat a 2 1/2 oz. extra lean ground meat hamburger on a whole wheat hamburger bun, served with 1/2 cup of cooked corn, 2 cups of mixed greens with 2 tbsp. of salad dressing and 1 cup of nonfat milk.
Member Comments