Teenagers who make a commitment to losing or maintaining weight can follow the same easy diet. Put together healthy meals at home from each of the five food groups to help you make better choices when eating out. To maintain weight, choose foods with less fat, and to lose weight, look for low-calorie foods among fruit, vegetable, grain, dairy and protein foods. Focus on items with rich calcium, protein, iron and dietary fiber contents. Teens need these nutrients to build strong bone, muscle and organ tissues.
Morning
The protein, iron and fiber in ready-to-eat cereal or oatmeal will get you going in the morning better than most granola bars, which are loaded with sugar and fat. The American Diabetes Association suggests checking the package label and buying cereal with 5 g or less of sugar and 3 g or more of fiber. Add your own blueberries, dried cranberries, apricots or toasted nuts for added vitamins and minerals, or drink a glass of 100 percent fruit or vegetable juice. For weight maintenance, serve cereal with 1 percent milk, or to lose weight, go fat-free.
Lunch
Whole-grain bread, tortillas or crackers contribute filling fiber to your diet at lunchtime, along with protein, iron and B vitamins. Weight-control Information Network reports that filling fiber can help teens avoid overeating and lose weight. Top them with lean deli turkey, tuna, black beans or peanut butter. For a vitamin and mineral boost, dip raw vegetables or fruit in fat-free plain yogurt. Make a habit of drinking low-fat milk with your meals to reach your daily allowance of calcium.
After School
You may become more active when the bell rings, so grab a healthy snack for energy and to avoid overeating at dinner. Whole-grain, vegetable and protein sources, such as wheat or rye crackers, carrot sticks and almonds will satisfy your hunger with fiber, while fruits such as raisins or bananas supply iron or potassium and satisfy your sweet tooth. Other easy snack foods for teens include low-fat string cheese or cottage cheese for calcium and protein.
Evening
Instead of frozen entrees or fast-food meals, emphasize low-fat fish or lean meats, whole grains and vegetables in most of your dinners. Tuna, cod, skinless chicken or pinto beans pair well nutritionally with sweet potatoes, whole-wheat noodles or brown rice to deliver vitamins, iron and other minerals, fiber and protein. Fulfill remaining teen dietary requirements with raw or cooked leafy greens, tomatoes, peppers, apples and nuts in vegetables sides and salads, all low-calorie foods that will help you lose or maintain your weight.
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