Children continue to grow through their teen years and need adequate nutrition for this. Besides the growth benefits, nutritious foods support health, energy and learning. Teens should eat a variety of foods from all the food groups, including whole grains, fruits, vegetables, lean meat and low-fat dairy. The U.S. Department of Agriculture's Food Guide Pyramid offers specific guidelines for teens.
Provides Energy
A diet that contains a healthy mix of carbohydrates, protein and fat supports a teen's energy level and allows him to make it through each day's tasks. This is because these three nutrients have calories to fuel a teen's body. Choose lean sources of protein, such as sirloin, beans and fish, to keep saturated fat and calories down. Carbohydrates are the body's main source of fuel, and a teen should get 45 to 65 percent of his daily calories from them. But it is important to choose fruits, vegetables, whole grains and beans, because they have more nutrients than refined carbohydrates. Fat is a necessary nutrient for energy, but a teen should get most of his fat from healthy sources, such as avocados, fish, nuts and olive or canola oil.
Protects Overall Health
A nutrient-dense diet offers the vitamins and minerals that a teen needs to say healthy. A meal plan that includes all portions of the Food Guide Pyramid provides vitamins A and C, iron, calcium, fiber and potassium. Getting adequate supplies of each of these keeps a teen's immunity strong, prevents anemia, supports healthy bones and teeth and regulates digestion and blood pressure. Anti-oxidants in nutritious foods fight cellular damage that could lead to cancer or heart disease down the road.
Controls Weight
A diet that emphasizes nutrient-dense foods that are also low in fat and calories, such as those found on the Food Guide Pyramid, can help a teen control his weight. Weight gain occurs when a teen takes in more calories than he can burn. Teens who eat a lot of sugary snacks, sodas and fast food increase their risk of weight gain, because these foods are generally very high in calories. Keeping calorie intake within the recommended range, which varies according to how active the teen is, helps him stay at a healthy weight.
Improves Concentration
A teen who spends most her day at school will learn better if she keeps her body fueled with healthy foods. Breakfast is especially important for a teen, because it gives her body and brain the nutrients they both need to function. Having a nutritious lunch will keep her going through afternoon classes, and nutrient-dense snacks in between will keep hunger at bay, allowing to her to focus on her schoolwork.
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