It's normal for your teen to be concerned about her weight -- but teaching her the difference between a fad diet and healthy eating habits is imperative. When your teen is eating healthy, nutritious foods for most meals and snacks, she'll feel full and satisfied while growing healthy and strong. Talk to your teen's doctor before making any changes in her eating routine, particularly if she has allergies or health conditions.
Teen Nutrition
Your teen may know that a whole-grain bagel is a better choice than a doughnut, but eating a variety of healthy foods is the key to a nutritious diet. Encourage your teen to count calories, and aim for 1800 to 2400 calories per day, depending on her activity level and recommendation by her doctor. Between 10 and 30 percent of her calories should come from lean protein like fish and tofu; 45 to 65 percent of her calories should come from carbohydrates, such as brown rice and whole-grain bread; and 25 to 35 percent of her calories should come from fat. Teach your teen the difference between healthy fat, like olive oil, and unhealthy fat, like butter.
Breakfast
When your teen is rushing to get ready for school, she may run out the door before she has a chance to eat breakfast. Although skipping breakfast may not seem like a big deal, having a healthy breakfast will keep her energized and full all morning. If she skips breakfast, she may be likely to reach for an unhealthy snack at a vending machine between classes. Even if your teen is in a rush, hand her an apple and a bag of almonds on the way out the door. If she has time for a sit-down breakfast, cook scrambled egg whites with bell peppers and tomatoes, with a slice of whole-grain toast.
Lunch
When your teen is buying lunch in the cafeteria, she may be tempted to make unhealthy choices. Encourage your teen to pack her lunch, and keep a variety of healthy snacks and sandwich options in the fridge at home. This way, she'll be able to make her own choices without feeling tempted by cheeseburgers and nachos. Keep carrot sticks, cherry tomatoes, grapes, whole-grain crackers, peanut butter, turkey, cheese slices, whole-grain bread and lots of lettuce and tomato in the kitchen to help your teen pack her own healthy lunch.
Dinner
Eating dinner around the table as a family may help your teen resist quick fixes, like frozen dinners and fast food. Instead, prepare a healthy home-cooked meal that has variations of your child's favorite foods. For example, if your teen loves pizza, encourage her to help you make a homemade pizza on whole-grain dough with a sprinkle of low-fat cheese, homemade tomato sauce and lots of fresh vegetables.
Snacks and Drinks
Even if your daughter is eating healthy foods at mealtimes, pay attention to the snacks and drinks she consumes between meals. Sugary drinks like soda, sports drinks and fruit punch add additional calories onto your teen's diet. Encourage her to eat healthy snacks, like whole-grain crackers, low-fat string cheese and fresh fruit and vegetables to curb her appetite. These types of snacks will help her stay satisfied throughout the day.
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