Healthy Eating For Teenagers

Teenagers need a daily supply of healthy carbohydrates, fats and protein to obtain energy and nutrients to achieve optimum health and prevention of disease. Equally important is to develop healthy eating habits that include choosing healthy foods in a balanced diet of breakfast lunch and dinner plus snacks between meals, be cognizant of portion sizes and not to over-consume on calories. Consult your doctor about creating a healthy eating plan.

Calories and Weight Management

Teenagers are still growing and require protein, calories and other nutrients to support the development of muscles, bones and other tissues. Nonetheless, choosing healthy foods and eating or drinking moderate portion sizes is necessary to avoid over-consuming on calories and increasing the risk of obesity and other weight-related conditions. Research by scientists at the University of the West Indies in Kingston, Jamaica and published in "Public Health Nutrition" in 2009 reports that epidemic proportions of overweight and obesity among adolescents are associated with chronic non-communicable diseases and excess death rates in adulthood. The research also found overweight among adolescents is associated with increased consumption of sweetened beverages and high waist circumference is related with low consumption of fruits and vegetables. Children need to be physically active to expend calories to avoid becoming overweight or obese. Research by scientists at the University of Kentucky in Lexington and published in the "International Journal of Adolescent Medicine and Health" in 2005 reports that many adolescents who are overweight are not aware of their weight problem and most do not engage in regular exercise.

Eat Whole Foods

Whole foods, such as fruits, vegetables, whole grains, legumes, seeds and nuts, are unprocessed and contain a spectrum of nutrients that include vitamins, minerals, antioxidants and fiber. Adolescents should focus on consuming whole foods as part of their diet. Research by scientists at the University of Minnesota in St. Paul and published in the "Proceedings of the Nutrition Society" in 2003 reports that epidemiological studies demonstrate that whole-grain intake protects against chronic diseases and conditions that include obesity, diabetes, cardiovascular disease and cancer and that consuming whole grains may facilitate weight loss and improvements in blood cholesterol and fat.

Avoid Fast Foods

Fast food restaurants target teenagers in advertisements. Yet teens should avoid eating processed and fast foods that are often high in calories, sodium, saturated fat, trans fat, sugar and other substances that may increase your risk of chronic diseases. Fast food consumption is associated with high amounts of calories and low amounts of vitamins, minerals and antioxidants and may contribute to weight gain, according to the USDA and published in the "Journal of the American College of Nutrition" in 2004.

Healthy Fats

Omega-3 fatty acids and monounsaturated fatty acids are essential for good health. Omega-3 fatty acids are found in flax seed oil; pumpkin seeds; walnuts; fish like salmon, sardines, tuna and herring; and monounsaturated fatty acids found in avocados, almond and olives. Teens who consume these fats as part of a healthy diet may reduce the risk of heart disease.

Healthy Eating for Teenagers

Calories and Weight Management

Eat Whole Foods

Avoid Fast Foods

Healthy Fats

References

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