About 30 percent of teens are overweight or obese, according to the American Heart Association. Unhealthy eating leads to an overall poor diet, which can cause a weakened immune system, nutrient deficiencies and obesity. Teenagers tend to gravitate to eat what is accepted by their peer group. Many commercials for major fast food chains feature celebrities and sports heroes that teenagers idolize, which makes their food more appealing. Try modifying some unhealthy foods to incorporate healthier options.
Nut Butter and Fruit Sandwich
Nut butter and fruit sandwiches make a simple, quick and nutritious breakfast or lunch sandwich. Use whole-grain bread for extra nutrients and fiber. Sprouted bread is one of the healthiest types of bread, because they are made with sprouted grains, which are at their most nutrient-rich state and cooked at slow, low temperatures that preserve its temperature-sensitive nutrients. Instead of sugar-filled jelly, use slices of raw fruit like berries, pear, apple or banana for extra vitamins and minerals that jelly does not contain.
Burgers
If you are a teen looking for healthier options, instead of going to a fast food restaurant, try burgers from the grocery store that are made using vegetables and a protein like beans or nuts. These vegetable burgers are frozen and are easy to reheat on the stove top. Another option if you eat meat is to choose a lean and organic hamburger that you can cook at home or buy from an organic restaurant. If you eat organic hamburgers, do so occasionally to reduce the amount of saturated fat you take in. These options will reduce the amount of unhealthy fat and bovine growth hormones that worsen your health. Eat your burger with sprouted whole grain burger buns for added fiber. Fiber is helpful with weight management, according to the Iowa State University Extension. Excess weight can lead to health issues like heart disease, type 2 diabetes, premature aging and cancer. Add a variety of vegetables to the burger for extra vitamins, minerals and antioxidants.
Vegetable Whole-Grain Pizza
Whole-grain pizza topped with a variety of vegetables, can be far healthier than a standard pizza. If you are overweight, monitor how many calories you are consuming because, although it is healthier, it is still high in calories, especially if you make it with thick crust. You can find this type of pizza in the frozen section at a health food store. Some pizza joints also offer a whole-wheat crust option. Go light on the cheese, because it contains saturated fat, which can clog your arteries and lead to heart disease.
Quinoa Pasta
Pastas are now offered at health food stores that are made with a healthy grain called quinoa. Quinoa is a whole grain that offers plenty of protein, amino acids, manganese and fiber. Quinoa pasta is similar in flavor and texture to the standard semolina wheat pasta.
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