Teens are notoriously busy between school, homework, sports, part-time jobs and time with friends and family. Many teens let healthy eating fall by the wayside and parents are often so busy themselves that the issue isn't top priority. Good eating habits during the teen years keep children strong, promote growth and protect them from potential health problems, including obesity and heart disease. Diet plans don't have to take a lot of time and many are easy to implement.
Food Groups
One of the best ways for busy teen to stay healthy is to incorporate foods from each food group into their diet plan. This includes lean protein, whole grains, fruits and vegetables and low-fat dairy foods. These items ensure that teens are getting adequate amounts of the nutrients they need to grow and develop. Teen girls need up to 2,200 calories per day while teen boys need up to 2,800. These calories should come from nutrient-dense foods that support health and prevent diseases rather than from junk food that plays a role in causing the same diseases.
Serving Sizes
It is fairly easy for teens to overdo it on calorie intake if they don't watch portion sizes. Keeping the amount of food on their plate in check means that teens are not gaining weight and exceeding the daily recommendations for things like sugar and sodium. Fruits, vegetables and dairy foods are measured in one cup servings and protein and grains in ounce servings. Using measuring utensils at home will make it easier for a teen to eyeball a serving size in the school cafeteria, at a party or when eating out.
Snacking
Snacks are a good part of a teen's diet plan because they satisfy hunger between meals, increase nutrient intake and could stave off binge eating. The trick is to choose healthy snacks that are low in calories and fat, but high in vitamins and minerals. Fruits, vegetables, low-fat cheese and yogurt and popcorn are healthy snack choices that teens can eat on the go. Timing snacks with meals so that a teen does not go longer than three to four hours without eating is the best way for them to stay healthy and prevent hunger between meals that could lead to making poor food choices.
Junk Food
Teens eat a lot of junk food for meals and snacks, especially those that are responsible for preparing or buying their own food. However diets high in these types of food increase a teen's risk for weight gain, heart disease, diabetes and depression due to fat, calorie, sugar, sodium and cholesterol content. Foods a teen should limit include fast food, commercially prepared baked goods, frozen pizzas, candy, soda, fried foods and chips.
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