Following a low-fat diet at any age promotes a healthy weight and optimum body condition, but teenagers can benefit especially from such an eating plan. Nutrition plays an important role during this life stage, when growth, development and the formation of habits and body image are still under way. The right mix of nutrients can prevent adolescent health problems such as anemia, tooth decay and bone fractures. Dietary patterns that form now also set the tone for adult health and fitness.
Significance
Many teenagers have access to fast foods and vending-machine snacks that are denser in calories than nutrition. Balanced low-fat diets provide adequate vitamins, minerals and other nutrients, and along with exercise, help teens maintain a proper weight. As many as 18 percent of U.S. adolescents ages 12 to 19 are substantially overweight, according 2008 statistics from the Centers for Disease Control and Prevention. Overweight teenagers are highly likely to become overweight adults. Carrying too many pounds is a risk factor for chronic illnesses such as heart disease and diabetes.
Calories
Low-fat diets restrict calories but provide ample nutrition by featuring low-fat dairy and protein, whole grains, fruits and vegetables. For example, unflavored milk with less fat actually provides slightly more calcium in fewer calories per serving than higher-fat milk. Substituting low-fat fish for fatty meats cuts calories while providing similar or greater protein, vitamin and mineral values. It is necessary to control portions, as well, to keep fat and calories within the limits calculated by the U.S. Department of Agriculture.
Nutrition
Teens need balanced nutrition, with special attention to intakes of iron, protein and calcium, as suggested by the National Institutes of Health. Together, low-fat meals drawn from each of the five food groups can supply adequate daily protein; carbohydrates; fatty acids; calcium, iron and other minerals; and vitamins A, B, C, D, E and K.
Benefits
Balanced low-fat diets offer the consistent nutrition that teenagers need to complete growth spurts, reproductive-system development and everyday physical and mental activities. Adopting these habits now offers potential short-term and lifelong health benefits. Teens who eat right may avoid early development of high-blood pressure and type 2 diabetes and may stave off degenerative diseases such as arthritis and osteoporosis.
References
- Centers for Disease Control and Prevention: Healthy Youth, Nutrition; June 2010
- Wisconsin Division of Public Health: Calcium Recommendations, Healthy Choices for Children and Adolescents; February 2011
- Centers for Disease Control and Prevention: Prevalence of Obesity Among Children and Adolescents: United States, Trends 1963-1965 Through 2007-2008; Cynthia Ogden and Margaret Carroll; June 2010
- Office of the Surgeon General: Overweight Consequences; January 2007
- USDA: Dietary Guidelines for Americans; December 2010
- National Institutes of Health: Take Charge of Your Health; August 2009
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