As of 2008, obesity rates in teens have jumped from 5 percent to 18 percent in 30 years, according to the Centers for Disease Control and Prevention. While obesity rates are rising, it is important to send the right message to teen girls about healthy eating for a healthy weight. Teen girls may try fad diets that severely restrict calories and food choices to help them lose weight. But following such restrictive diets can limit the nutrients teen girls need for normal growth and development. A well-balanced six meal diet that includes a variety of nutritious foods from all of the food groups can help teen girls reach a healthy weight without affecting growth.
Safe Weight Loss
Weight loss is a tricky subject for teen girls. Teen girls are bombarded with images of thin women by the media and feel that this is the standard they need to live up to. But losing weight is about getting to a healthy weight, not about being super thin. You and your teen should talk to her doctor or meet with a dietitian to help determine a healthy weight goal and how best to reach it.
Balanced Diet
Losing weight safely also means making the right food choices. Your teen needs to eat a balanced diet that includes foods from all of the food groups to make sure they meet their nutrient needs for good health. A balanced diet for teen girls should include low-fat or nonfat dairy products, whole grains, fruits, vegetables and lean sources of protein. How much she needs to eat depends on her calorie needs. Your doctor or dietitian can help you devise a plan to meet your teen girl's specific needs.
Six Meal Diet
The six meal diet is not really a diet but a way of eating. On the plan instead of eating the standard three meals a day, your teen eats six smaller meals. Eating more frequently improves hunger control preventing her from overeating, and making it easier for her to stick with the healthy eating plan. Eating more often also helps her maintain energy levels.
Sample Menu
A bowl of cereal with low-fat milk and some fresh fruit makes a healthy start to your teen girl's day. She can follow that up a few hours later with a few whole grain crackers smeared with peanut butter and a small glass of milk. For her lunchtime meal, a half a sandwich on whole wheat bread with a small side salad with low-fat dressing makes a healthy and filling choice. A few hours later, she can have a small snack-size serving of pasta salad made with whole wheat pasta, leftover vegetables, diced chicken, diced mozzarella cheese and balsamic vinaigrette. At dinnertime, a small serving of meat -- about the size of a deck of cards -- with one spoon of rice and steamed vegetables such as broccoli makes a healthy and balanced meal. To finish her day, your teen can have a small bowl of oatmeal with some raisins and almonds, served with a container of nonfat yogurt.
References
- Center for Young Women's Health: Healthy Eating
- FamilyDoctor.org; What it Takes to Lose Weight; June 2004
- KidsHealth.org; The Deal with Diets; Steven Dowshen; August 2009
- USDA's ChooseMyPlate.gov: Food Intake Patterns
- USDA's ChooseMyPlate.gov: Food Groups
- Women'sHealth.gov; Body Image; September 2009
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