A healthy diet for teens includes many similarities to a healthy diet for adults. However, a growing teenager may require more calories and bone-strengthening minerals such as calcium. A teenager does not require junk food or fast food. If you keep your cupboard and refrigerator well-stocked with nutritious foods, you can encourage healthy eating for your teen and the rest of your family as well.
Basics
Both healthy teens and adults require a balance of foods to obtain proper nutrition. A healthy diet includes a mix of grains, proteins, fruits, vegetables and dairy. Grains from whole sources provide better nutrition than processed grains. Oatmeal, for instance, is a superior choice to white bread. Protein can come from animal sources -- meat and poultry -- as well as from fish and plants. Plant sources of protein include kidney beans and soy. Fresh fruits and vegetables provide more nutrients than canned. Low-fat dairy contains fewer calories and saturated fat than whole milk, yogurt or cheese.
Sample Diet for Teenage Boy
A teenager's precise dietary needs depends on age, sex and level of physical activity. A 16-year-old boy, 5' 8", who weighs 150 lbs. and engages in physical activity for 30 to 60 minutes daily, needs 3,000 calories to maintain his weight. A healthy way to meet this caloric need includes eating 10 oz. of grains, 4 cups of vegetables, 2.5 cups of fruit, 3 cups milk and 7 oz. of meat and beans.
Sample Diet for Teenage Girl
A 16-year-old girl, 5' 1", who weighs 100 lbs. and engages in exercise for 30 to 60 minutes daily, would require fewer calories -- 1,800 daily. A well-balanced plan would include 6 oz. of grains, 2.5 cups of vegetables, 1.5 cups of fruit, 3 cups of milk and 5 oz. of meat and beans. Both male and female teenagers should get at least half of their grains from whole food sources -- brown instead of white rice, multi-grain instead of white bread, oatmeal instead of processed breakfast cereal.
Considerations
Teen boys need extra iron because they double their lean body mass between the ages of 10 and 17, and girls need extra iron to make up for blood lost during menstruation. Green leafy vegetables such as spinach and meat contain iron. If you encourage your teen to drink low-fat milk instead of soda, you'll help them get enough calcium and fewer empty calories. Teens need 1200mg of calcium daily. A single fast-food meal may contain more calories than your teen needs in a day.
References
- United States Department of Agriculture: My Pyramid: Daily Eating Plans
- American Dietetic Association: Eat Right: Nutrition for Growing Bodies
- National Institute of Diabetes and Digestive and Kidney Disorders, Weight-Control Information Network: Take Charge of Your Health: a Guide for Teenagers
- United States Department of Agriculture:My Pyramid: Daily Eating Plan
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