Eating Healthy For A Teenager

Some teenagers always seem to be hungry while other teenagers may exhibit signs of eating disorders, such as anorexia and bulimia. Because food is central to your growth and well-being as an adolescent, be aware of your nutritional needs and explore ways to eat the proper amounts of healthy food. Many teens eat junk food at school or when they are out with their friends, so the food you eat at home should be healthy enough to mitigate the harm of a steady school diet of pepperoni pizza, soda and fries.

Protein

School lunches and fast food menus often lack lean protein sources. As a growing teenager, you need protein to build your body. Ideas for convenient protein includes keeping a stash of hard-boiled eggs on hand for an instant breakfast, opening a can of refried beans for a protein-packed bean and cheese burrito and topping nachos or pizza with precooked, presliced lean chicken breast.

Calcium

Growing teens need plenty of calcium to build strong bones. Adolescents should have 1,300 mg of calcium each day. Dairy is an ideal source of calcium. An 8-oz. serving of milk provides approximately 300 mg of calcium. An 8-oz. serving of yogurt provides nearly 400 mg of calcium. Non-dairy sources of calcium include spinach, kale and calcium fortified juices and cereals.

Fiber

Adolescents rarely get enough fiber. Fiber is an important nutrient as it reduces the risk of type 2 diabetes, which is unfortunately becoming more common in teenagers. Fiber-rich foods, such as fruit, vegetables and whole grains, are full of important vitamins. One idea for increasing your fiber intake is to use whole grain noodles instead of white noodles and when you make enchiladas, use corn tortillas. Popcorn, brown rice, quinoa and beans are other examples of high fiber foods.

Warning Signs

Nearly 30 percent of high school girls and 16 percent of high school boys have engaged in an eating disorder behavior, such as binging, fasting, purging or misuse of laxatives or diet pills. If you have a hard time forming an unbiased opinion about your weight, body or eating plan, talk to a trusted adult. Remember that health is not a number on a scale or a size of a pair of jeans. Health is nourishing yourself with nutritious foods and exercising to take care of your body.