Weekly meal planning is an effective way to get families, including teenagers, to start eating right. It helps to avoid binge snacking and spur-of-the-moment runs to local fast food joints. The Weight-Control Information Network, WIN, a division of the National Institute of Diabetes and Digestive and Kidney Diseases, suggests eating a well-balanced diet consisting of fruits and vegetables, fat-free milk products, lean meats/beans/eggs/nuts and whole grains. It states that, as of 2004, over 17 percent of teens in the United States are considered overweight, which puts them at a higher risk of being obese as an adult.
Foods
Each meal, excluding snacks, should include a food items from each of the four main food groups. A serving of fruit or vegetable could include an apple, orange, banana, half-cup of cooked veggies or 1-cup of raw leafy vegetables. A glass of skim milk or fat-free yogurt is a good source of calcium. Sources of protein come from the meat or beans food group. A single serving of protein-rich foods include 1 oz. of chicken, one egg, 1 tbsp. of peanut butter or a half ounce of nuts or seeds. A serving of whole grains can be had by eating a slice of whole-grain bread, a half-cup of whole-grain pasta or 1 cup of whole-grain cereal.
Meal Frequency
Planning out a meal schedule can help keep you on track. It's a good idea for teens to eat more often than the average adult because their bodies are still growing and developing, and they have a higher metabolism. The ideal meal plan recommended by the Center for Young Women's Health of Children's Hospital Boston includes three meals per day with a snack in between each. Each meal includes a serving from each of the major food groups, and each snack consists of a low-calorie, low-sugar food, such as a handful of nuts or seeds, a piece of fruit or a cup of yogurt.
Sample Day
The Elizabeth Stewart Hands and Associates research organization offers a sample seven-day meal plan aimed at teenagers and based on an approximate 2,000 calorie-a-day plan. Breakfast includes 1 cup of whole-grain cereal with milk and a banana. A mid-morning snack includes 1 oz. of mixed fruit and a half ounce of cashews. Lunch consists of a turkey and cheese sandwich loaded with veggies, an orange and a diet soda. A couple of hours later, eat an afternoon snack such as half a graham cracker, a half-cup of carrot sticks and a half-cup of green bell peppers. For dinner, choose a chicken burrito with low-fat cheese and beans, corn with peppers added and a cup of milk. For dessert or a pre-bedtime snack, eat a low-fat chocolate pudding cup.
Calorie Recommendation
The number of calories you need each day depends upon several factors, including your gender and daily physical activity level. For instance, teenage boys require more calories than teen girls. TeenGrowth.com notes that the average teenage girl needs about 2,200 calories per day while boys need between 2,500 and 3,000 calories each day. If you play a sport, such as basketball or soccer, or are very active each day, you may need additional calories. Speak to your doctor to be sure.
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