Dietary Plans For Obese Teens

Obesity is a growing problem among American teens, according to health organizations such as the American Heart Association and Centers for Disease Control and Prevention. Teen obesity can increase the risk for juvenile diabetes, poor academic performance and self-esteem issues. In addition to exercise, healthy eating is critical to combating the problem. One key to getting teens to eat healthy is to let them eat familiar foods to decrease peer pressure that comes during the high school years.

Eating Patterns

Teens may be less likely than adults to use willpower to lose weight --- fasting or going many hours without food. Spreading calories throughout the day with more meals and snacks will help reduce hunger pangs and overeating. Make sure teens start the day with a healthy, low-fat breakfast. Good choices include oatmeal, cold cereals, fresh fruit, lean ham or turkey bacon and low-fat dairy choices such as yogurt and skim milk. If they are allowed to eat a midmorning snack at school, pack trail mix or a snack bar. Pack a healthy lunch they'll enjoy to prevent them from buying burgers and pizza at the cafeteria. Plan an after-school snack, a healthy dinner and a reasonable dessert an hour or more after dinner.

Healthy Favorites

Make healthier versions of teen favorites, such as chicken fingers, pizza and burgers. Coat chicken breast strips lightly with corn flakes using skim milk instead of heavily breading them with an egg and whole-milk wash. Bake them instead of deep-frying them. Serve thin crust pizza made with low-fat tomato sauce and cheese and vegetable toppings instead of meat. Use ground turkey breast for burger sliders and use mustard instead of mayo, which greatly increases the saturated fat and calories in a sandwich.

Involve Teens

Ask your teen to write a list of her favorite foods so you can create versions that are lower in fat, cholesterol and calories. Have her help with shopping lists and take her to the grocery store to shop. Teach teens how to cook --- they'll be less likely to turn up their noses at meals they planned and prepared. Show kids how to read nutrition labels so they realize what's in the foods they eat and how substitutions can greatly reduce fat and calories.

Meet with your family doctor, a dietitian or a school nurse or use the U.S. Department of Agriculture's recommended daily calorie numbers to set daily calorie goals for your teen. Have him create his daily meals and snacks using food labels as a guide. Page 14 of the USDA's free download "Dietary Guidelines for Americans 2010" gives calorie numbers for teens based on their gender and activity levels.

Plan Snacks

Any dietary plan for teens should include healthy snacks, including after-school snacks to help bridge the gap between lunch and dinner. Keep plenty of diced veggies in the fridge and fresh fruits and nuts on the counter. Discuss portion sizes with your teens to prevent overeating. Don't be afraid to let your teens "spoil" their dinner; eating a scheduled snack even though you may not be hungry reduces long gaps between meals and helps prevent overeating.