Good nutrition can help your teen manage her weight and live a healthy life. Showing your daughter the difference between healthy foods and empty calories helps her make healthy choices for the rest of her life. If you lead by example and show her how to prepare a variety of nutritious, tasty meals, you set her up for success as a healthy adult. Talk to your teen's doctor before making changes in her diet plan.
Overall Nutrition
Your teen is inundated with TV and magazine ads that say cutting calories and eating low-fat foods makes you healthy. But maintaining a healthy diet isn't only about cutting calories and avoiding fat. Instead, encourage your teen to focus on eating a variety of fresh fruits and veggies, whole grains and lean protein every single day. Depending on how active she is, your teen needs approximately 1,800 to 2,400 calories per day. Ten percent to 30 percent of the day's calories should come from protein, 45 percent to 65 percent should come from carbohydrates, and 25 percent to 35 percent should come from fat, according to the Mayo Clinic website.
Breakfast
Your teen may think that skipping breakfast is healthy because it cuts calories from her diet. But not eating breakfast can lead to overeating and poor food choices the rest of the day. Stress the importance of eating a nutritious breakfast every day. If your teen has a few minutes to sit down, serve plain oatmeal with a sliced apple, a sprinkle of cinnamon and nutmeg, and a small amount of apple juice to add sweetness. If your teen has to run out the door, hand her a container of plain yogurt and a reusable plastic container of sliced fruit and almonds.
Lunch
If your teen eats lunch at school, it's important that she know how to make her own healthy eating decisions. Explain that fried foods and foods that are high in saturated fat such as baked goods and red meat can clog the arteries and raise blood pressure; they are fine once in a while, but should only be eaten sparingly. Encourage your teen to pack her lunch or to choose a healthy cafeteria option like a turkey sandwich on whole-grain bread with lettuce and tomato.
Dinner
Cooking and eating dinner as a family is an effective way to show your teen which food choices are healthy. Focus on lean protein like chicken, fish or tofu as a main dish, and broil or bake it with herbs and olive oil instead of butter or lard. Add a large side dish of green salad or steamed veggies; go easy on the dressing and butter. Include a source of whole grains such as brown rice or a whole-grain roll to make the dinner a nutritious, complete meal.
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