As a teen, you have many things competing with your desire to lose weight. You may not have much control over what you eat at home or school; peer pressure may influence where, what and how much you eat; and your busy schedule may make it seem more convenient for you to grab high-calorie food and drink items. If when you are planning your menu you consider what you do have control over, then you will find that you can still make choices toward weight loss.
Ideal Menu Plan
Calculate your calorie needs using LIVESTRONG.com's My Plate. Divide those calories by three for a three-meal-a-day plan. For each meal, choose a serving size of a starchy carbohydrate, vegetable or fruit and a lean protein. For example, breakfast could be instant oatmeal with walnuts and an apple or peanut butter toast with a pear. For lunch and dinner you could do a serving of rice or pasta, with sauteed vegetables or leafy green salad and tomatoes and skinless chicken. This menu plan is very individual and depends on what you like to eat and the calories you need to reduce.
Portion Size Menu Plan
If you can't control what you eat, limiting how much you eat can significantly cut calories. Use a 9-inch plate. Imagine a line drawn down the middle horizontally and vertically, making four quarter sections. For breakfast, use two-quarters of the plate. The carbohydrate served should only fill up one quarter and the protein served should only fill up the other quarter. Add a serving of fresh fruit. For lunch and dinner, do the same, but instead of the serving of fruit, fill the other two-quarters of the plate with non-starchy vegetables such as broccoli, green beans or salad.
Full Plate Menu Plan
The book "Full Plate Diet" says that if you focus on eating high-fiber foods, then you won't have to worry about counting calories and you will lose weight. The book has a three-stage plan that includes eating high-fiber foods at the beginning of your meal; these foods include fruit, vegetables, whole grains and legumes. Work your way up to eight to 10 glasses of water a day. Reduce your consumption of meat and dairy products, which are low in fiber and high in calories and fat. Also, stop eating when you no longer feel hungry.
Cut Out Empty Calories
As a teen, you may easily be tempted to eat foods that are high in calories and low in nutrition and fiber. These foods contain empty calories. According to the National Institutes of Health, 40 percent of the calories consumed by teens are from empty calories, namely soda, fruit drinks, dairy desserts, grain desserts, pizza and whole milk. Knowing this, design a menu that includes only water as your beverage of choice and cuts out refined desserts and carbohydrate snacks, such as the ones typically found in the vending machines. Substitute with fresh vegetables and fruit for snacks.
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