Like adults, teenagers need to control calories and get the right nutrition from their diets. If you do this at home, you'll be more likely to eat healthy when you eat out. In a balanced diet, some nutrients such as iron, calcium, protein and fiber are especially important during adolescence. Emphasize these elements as you get your daily requirements of vitamins A through E. Also, choose foods with healthy fats and lower calories to keep your heart fit and your weight in an ideal range.
Breakfast
Meet your protein and other nutritional criteria first thing in the morning with cereal and low-fat milk or low-fat yogurt and fruit. Whole-grain cereal offers high iron and vitamin B, while fat-free or 1-percent milk and yogurt contribute to your daily calcium totals. Add sweetness to breakfast in healthy amounts with a few raisins, orange slices or dried apricots for iron and fiber. Don't skip breakfast to try to lose weight; the National Institutes of Health note that missing meals may have the opposite effect when you overeat to satisfy your hunger later on.
Lunch
Whole grains and fruits or vegetables fill you up at lunch with healthy nutrition. A sandwich on whole-wheat bread or a corn tortilla limits fat and delivers fiber and iron. Add veggies to sandwiches or dip them in a fat-free salad dressing. Drink a glass of low-fat milk for more calcium and protein to build up your bones and muscles.
Snacks
The President's Council on Physical Fitness and Sports acknowledges that teens who are on the go all day may need a snack when energy fades. Limit sweets to occasional treats and instead eat protein-rich snacks that also have the fiber to satisfy you until the next meal. Try peanut butter or almond butter on apples or whole-grain crackers. A handful of nuts, a piece of whole fruit or a small portion of dried fruit offers filling fiber, vitamins and minerals, along with varying amounts of protein. Juice made from 100 percent vegetables or fruits will also keep you going and on track with your diet.
Dinner
To avoid excess fat and salt, skip the frozen dinners and make whole grains, fruits, vegetables and low-fat protein foods your usual meal ingredients. Dinners that include whole-wheat pasta with chicken, brown rice with beans, and salads full of vitamin-rich greens, tomatoes, apples, nuts and other healthy toppings will help to complete your nutritional and taste requirements for the day. To maintain a healthy body weight, avoid high-calorie salad dressings, and keep your portion sizes in perspective.
References
- National Institutes of Health: Take Charge of Your Health; August 2009
- The President's Council on Physical Fitness and Sports: 10 Tips to Healthy Eating; 2011
- American Heart Association: How Do I Follow a Healthy Diet?; August 2010
- American Diabetes Association: Create Your Plate
- USDA: Nutrient Database
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