Everything old is new again as teenagers get back to basics for healthier eating. With youth obesity and related illnesses on the rise, the trend now is to emphasize foods that combat those problems and promote strong bones, muscles and other rapidly developing tissue. The National Institutes of Health relate that your teen's diet must supply the necessary protein, iron and calcium within reasonable calorie limits. This means consuming more fiber, vitamins and minerals and less sugar and saturated fat.
Eat Breakfast
Teen schedules may have changed, but breakfast is still a crucial meal for growing bodies. Early workouts and school performance are directly supported by a morning meal that includes low-fat protein, vitamins and iron and other minerals, such as whole-grain cereal. To buy cereal with more fiber and less sugar for your teen, the President's Council on Physical Fitness and Sports suggests comparing the package nutrition facts and making a healthy choice.
Get Milk
Despite the abundance of energy drinks and nutritional shakes, good, old-fashioned milk is making a comeback as the beverage of choice in health-conscious families. Milk provides the vitamin D needed for calcium absorption, and teen bodies use dietary calcium to form the bone density they will need for a lifetime. Drinking milk instead of calcium-fortified products also contributes potassium and vitamins A and B to healthy teen diets. Replacing sweet sodas with low-fat or fat-free milk also reduces calorie counts and may prevent dental problems.
Cut the Fat
Image-conscious teenagers don't need diet foods or pills to help them lose or maintain weight. A balanced diet that includes low-fat foods from every food group will naturally control calories. Eating less of fatty meats and dairy products makes a big dietary difference. Lean beef or fish provides iron and protein with less fat than burgers or chicken with skin. Eating black or pinto beans in place of meat increases teens' fiber intake and cuts saturated fat. Buy fat-free or 1 percent milk, yogurt, cheese and dairy desserts for your teen.
Pack a Snack
Fried chips and sweet, refined-grain snacks such as cookies, muffins and other commercial baked goods rack up the calorie counts. Teens can enjoy these foods occasionally if they eat healthier snacks when they need an energy boost. The President's Council on Physical Fitness and Sports recommends snacks rich in protein, fiber, vitamins and minerals, such as peanut butter, whole-grain crackers, raisins and raw fruit and vegetables.
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
- National Institutes of Health: Milk Matters, Tween and Teen Years
- National Institutes of Health: Milk Matters, Calcium Is Critical
- American Heart Association: How Do I Follow a Healthy Diet?; August 2010
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