Food Avoidance Recommendations For Teens

According to the Palo Alto Medical Foundation, one in five teenagers is overweight. Many teenagers consume a diet that is high in fat, sugar and sodium. This often results in a diet that is also low in fruits and vegetables, calcium and iron. Overweight teenagers are more likely to become overweight adults, so it is very important to encourage teenagers to follow a healthy diet.

Fats

Teenagers should avoid a diet that is high in saturated fat and trans fat since these can lead to heart disease when consumed in high amounts. Saturated fat should account for less than 7 percent of total calories. Saturated fats can be found in animal products such as beef, whole milk and cheese. In addition, saturated fats can also be found in butter and palm and palm kernel oil. Trans fats should account for less than 1 percent of total caloric intake. Trans fats are found primarily in baked goods, fried foods and vegetable shortening.

Sodium

Foods that are high in sodium should also be limited since a diet high in sodium can lead to hypertension, high blood pressure and heart disease. The American Heart Association recommends a sodium intake of 1500 mg or less per day. Foods that are high in sodium include canned products, processed meats such as hotdogs, sausage and bacon, chips and salted pretzels.

Sugar

Teenagers should also limit foods that are high in concentrated sugars. Concentrated sugars are found in foods such as cookies, cakes, candy and sodas. Foods such as these are empty in calories and do not have any nutritional value. Instead, foods such as fruit or low fat yogurt can be substituted for desserts. In place of sodas, teenagers should consume low-fat or skim milk, since this can supply calcium that is needed for growth.

Other Considerations

Parents can serve as an example for teenagers by also following a balanced diet rich in fruits, vegetables and whole grains. By encouraging a healthy diet, parents can teach their teenagers good habits that will likely follow into adulthood and decrease the chance that they will be overweight as adults.