Learning to follow a diet plan helps adolescents form good eating habits that may benefit them throughout life. Whether teenagers need to lose weight or broaden their nutrition, a basic balanced diet can help. Customize a meal plan, using ingredients in each food group that minimize calories and maximize vitamins and minerals. When teens reach their weight or nutritional goals, they can use the same diet, with a few alterations, to maintain healthy weight and nutrient levels.
Nutritional Plans
Maturing adolescents are building muscle mass, bone density and blood counts, and especially need iron, protein, calcium and vitamins B and D for these tasks. At the same time, they need potassium, magnesium, fiber, vitamins A, C and E and other nutrients for normal metabolic activities. A nutritional diet plan includes meals made with foods that emphasize these dietary elements. In the protein group, eat fish such as salmon and tuna often. Low-fat yogurt offers the greatest nutrition in the dairy group. Enriched whole grain foods, such as low-sugar cereals, are superior sources of protein, fiber, vitamins and minerals. A wide variety of fruits and vegetables provides steady intakes of vitamins A, B, C and E.
Weight-Loss Plans
Teenagers need to consume fewer calories as they exercise more, to lose weight. To plan lighter meals, choose foods in the five food groups with 100 calories or less per serving, as listed on FDA package information. Examples include 3 oz. of sole, 1 cup of fat-free milk, 1 cup of wheat bran flakes, 1 cup of salad greens, ½ cup of strawberries or peaches and ½ cup of carrots, tomatoes or broccoli. The American Heart Association suggests these average serving sizes.
Portion Sizes and Daily Amounts
Teenagers building nutritional stores should strive to eat full portions of the serving sizes printed on food labels. If teens are gaining weight, or failing to lose weight, from those amounts of food, they should reduce portion sizes and total daily calorie intakes. Per day, the American Heart Association recommends 6 oz. or less of protein foods, two to three servings of dairy products, six to eight servings of grains, and four to five servings each of fruits and vegetables. Teens may need more or less to meet their individual goals.
Eating Habits
Three regular meals, as well as nutritious snacks, help adolescents avoid overeating. Don't skip breakfast; use less butter, margarine, sugar and salt at the table; and drink a glass of low-fat or fat-free milk instead of soda with meals. These habits will promote weight control and cardiovascular and bone health for life.
References
- National Institutes of Health: Anemia
- National Institutes of Health; Protein in Diet; July 2009
- National Institutes of Health: Milk Matters, Calcium Is Critical
- FDA; Choosing Healthful Foods Using the Nutrition Facts on the Food Label; January 2011
- American Heart Association; How Do I Follow a Healthy Diet?; August 2010
- USDA: Nutrient Database
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