Teenagers whose diets do not emphasize healthy foods may be at risk for obesity or nutrient deficiencies. Most teenagers can benefit by increasing their consumption of vegetables, and there are plenty of options for encouraging them to get more vegetables in their daily diets. Consult a physician if you are concerned about your teenager's nutrition or health status.
The MyPlate Food Guide provides general guidelines for eating a healthy diet, and a significant proportion of each meal should consist of vegetables, according to KidsHealth. Choose a variety of vegetables, such as leafy green, orange and red, to get a range of nutrients. Teenagers who eat more vegetables tend to have lower body weights, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. You can help your adolescent eat more vegetables by setting a good example and by limiting meals from fast food restaurants.
Snack Foods
Snacks can provide opportunities for teenagers to get extra vegetables. Cherry tomatoes, sliced cucumbers, carrot and celery sticks and red and green bell pepper strips are all easy to carry in a sack lunch or backpack so that your teenager can eat them throughout the day at school. These vegetables are high in dietary fiber, potassium and vitamins A or C, and your teenager can eat them with a healthy dip, such as peanut butter, hummus or salsa, for more nutrients.
Hidden Vegetables
Even if your teenager insists that she does not want to eat more vegetables, you may be able to sneak them into home-cooked meals. Diced carrots, celery, tomatoes, green beans and onions increase the vegetable content of soups and stews, and you can add almost any vegetable to casseroles or stews without overpowering them. Pasta dishes, such as spaghetti with sauce or lasagna, provide excellent opportunities for adding tomato pasta, broccoli, cauliflower or spinach.
Starchy Vegetables
Instead of fried potatoes, such as French fries or potato chips, baked potatoes with vegetable toppings are healthier choices for teenagers. Baked or microwave potatoes are easy for your teenager to prepare, and they are lower in fat and higher in fiber, vitamins and minerals. For a side dish at dinner, try serving mashed cauliflower instead of buttery mashed potatoes, or sweet potatoes, winter squash or cooked carrots instead of a refined grain. Beans are also healthy choices.
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