According to the American Obesity Association, almost 46 percent of American teens are either overweight or obese. This means at least half of teens in the U.S. are not eating properly. A healthy teen diet should provide enough calories to keep the body working and growing properly, but not too many that he starts to gain weight.
Nutrients
Calcium and iron are two essential nutrients every teenager needs. Iron is especially important for girls, since the mineral is lost during menstruation. According to Nutrition.com, eating plenty of calcium during the teenage years can reduce your risk of suffering bone fractures and osteoporosis later in life. Both boys and girls need three servings of dairy daily in order to meet their calcium requirements.
Balanced Diet
A good balance of carbohydrates, proteins and fats is essential during the teenage years. Because they're growing, teens need more calories than children and often as many as adults. Teens need between nine and 11 servings of carbohydrates and two to three servings of proteins. They also need four to five servings of vegetables and three to four servings of fruits. Boys should choose the highest amount and girls should eat from the lower end of the spectrum.
Dieting
Teens are more likely to suffer from an eating disorder than other age groups. Peer pressure is strong at this time, and girls might have a hard time fitting in unless they comply with the accepted physical image. Extreme diets during this time can be highly damaging to teens. Teenagers need between 2,200 and 2,800 calories in order to obtain the necessary energy and nutrients for development. Crash diets often provide less than 1,000 calories. Following these diets for long periods of time or on and off but frequently might lead to nutritional imbalances, lack of energy, poor concentration and other problems that can affect development.
Junk Food
While many teens can go overboard with dieting, others might go to the opposite extreme, eating only junk foods. Chips, french fries, pizza and other convenience foods are common staples in teen diets. Unfortunately, these foods are also high in fats, calories and cholesterol. When teens meet at the mall or for a movie night, they're unlikely to snack on baby carrots. Done occasionally, this should pose no nutritional risk. However, teens are more likely to indulge in junk food regularly. According to a 2006 article in "The Washington Post," this is in part due to the fact that teens are extremely busy, running between one activity and the next. That leaves little time to sit down and enjoy a healthy, home-cooked meal.
References
- Better Health USA; Healthy Eating Tips for Teens; Lisa Margolin, J.D., M.S.; 2010
- Nutrition.com.sg; Healthy Eating for Teens; 2007
- Great Ormond Street Hospital: Healthy Eating for Teens
- Health BBC: Healthy Eating for Teenagers
- Go For Your Life; Healthy Eating for Teenagers; 2006
- Health.gov: Let the Pyramid Guide Your Food Choices
Member Comments