Teenagers need balanced nutrition that includes protein, iron and calcium for healthy growth. However, many protein sources are high in fat and calories, and many teens don't get enough iron or calcium on a daily basis. The best diet for a teen comes from a variety of high-quality foods in every nutritional category. Besides providing the right amounts of essential vitamins, minerals, carbohydrates and other elements, a teen eating plan must offer consistent and controlled energy and nutrients from healthy foods.
Critical Nutrition
Dietary balance begins with adequate beneficial nutrients, especially those that build strong muscles, bones and blood in teens. Whole grains and low-fat protein and dairy foods satisfy critical needs for iron, protein and calcium, while vegetables and fruits provide the remainder of broad vitamin and mineral nutrition that supports a healthy metabolism. The labels on food packages disclose the nutrient contents per serving that help teens get their full daily allowances.
Limits on Fat and Sugar
A balanced diet should also limit nutrients that cause weight gain or health problems if consumed in excess. While saturated fats have some health benefits, they are also high in calories. Restricting total fat intake reduces calories and saturated fat content that can contribute to heart disease over time. Try 1-percent and fat-free dairy products and baked instead of fried snacks. The best teen diets also limit added sugars, to avoid the risk of weight gain and dental problems and allow for greater vitamin and mineral intake within reasonable daily calorie totals.
Portion and Exercise Guidelines
Even healthy foods can make teenagers gain weight if servings are too large or if teens are too sedentary. Parents and teens can use the suggested serving sizes on food labels as general guides, adjusting portions up or down to achieve a consistent body weight. Daily physical activity is an integral aspect of dietary balance. The best diets should incorporate exercise, allowing teens to get complete nutrition and stay at healthy weights without having to fast or practice other unhealthy weight-loss methods.
Mealtimes
Schoolwork and physical demands all require a steady intake of calories and nutrients from foods. Skipping meals can upset teens' metabolic balance, creating nutritional deficits that affect mental alertness and physical energy levels. Parents can discourage poor eating habits by providing convenient, healthy foods sources for breakfast, lunch, dinner and snacks.
Member Comments