If your doctor has suggested that you lose weight, making healthy eating choices is a major way to slim down and improve your quality of life. Eating a healthy diet is especially important when you're a teenager because it can help you grow properly, and it sets the stage for the habits you keep up for life. However, keep in mind that most fast diets won't benefit your health in the long term.
Warning About Dieting
You need nutrients such as calcium and iron to support your rapid physical development. Ditching all carbs, taking diet pills and trading meals for diet shakes in an attempt to lose weight will rob your growing body of those nutrients, warns TeensHealth from Nemours. Another problem is that "fast" diet methods aren't even guaranteed to help you lose weight in the long term because they don't get to the root of the problem. You will need to make real changes that you can keep up, so don't tell yourself you can't ever eat your favorite treats again. Chances are you'll want to eat them more than ever, and you'll decide you can't stick with your healthy diet plan.
Small Changes Count
Start small, and you will be less likely to feel overwhelmed. For example, for the first week of your new healthy eating plan, include an extra fruit or vegetable serving as a snack each day. Enjoying some midday baby carrots with hummus or apple wedges with cheddar cheese can prevent you from getting too hungry and eating more calories than you need from meals. Another healthy habit to pick up as you adapt to your new diet is eating slowly and mindfully. You won't start to feel full for about 20 minutes into your meal, so chew slowly enough to let each meal last that long. Turning off the television and telephone and focusing on the flavor of each bite will help you stay focused.
Important Foods
You will be less likely to crave unhealthy foods if you focus on meeting your recommended daily intake of nutritious foods. You should be getting about 2½ cups of fruit, 2½ cups of vegetables, 5½ oz. of protein and 6 oz. of grains each day, according to the Weight-control Information Network. At least half of the grains should be whole-grain bread and brown rice, rather than refined grains such as white bread, so you can get the most nutrients. Fat is another significant part of your diet. Unless your doctor recommends otherwise, fats should make up no less than about 25 percent of your calories. Focus on eating plant-based fat sources such as almonds, cashews, canola oil, olive oil and avocados. Though they aren't plant-based, fish such as salmon and trout are also healthy sources of fat.
Limits
Limit fatty animal protein sources such as whole fat milk, red meat and butter. If you eat too many of these foods, the saturated fat in them may increase your chances of getting heart disease. Trans fats -- partially hydrogenated oils -- can also be harmful to your heart, and are commonly in fried foods and store-bought baked goods. Sweetened drinks should be another "special occasion" part of your diet. The sugars from these drinks pack on calories without making you feel satiated. If you avoid one can of regular soda each day and replace it with a tall glass of ice water, you will save yourself about 1,050 calories every week.
References
- "Pediatrics"; Recommendations for Treatment of Child and Adolescent Overweight and Obesity; Bonnie A. Spear, PhD, RD, et al; Dec. 1, 2007
- MayoClinic.com; Teen Weight Loss: Healthy Habits Count; Nov. 21, 2009
- Centers for Disease Control and Prevention: Healthy Weight: Assessing Your Weight
- Center for Young Women's Health: Healthy Eating
- Weight-control Information Network: Take Charge of Your Health: A Guide for Teenagers
- TeensHealth from Nemours: How Can I Lose Weight Safely?
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