The focus of a teenager's life is most likely school, friends, sports and homework. Good nutrition may not be a priority during this period of life for many teens; however, these years are a time of rapid growth--physically, mentally and emotionally--making good nutrition critical. Parents can help by keeping wholesome and nutritious food available in the home, acting as a role model for healthy eating, and by making sure your child has a healthy breakfast before school.
Nutritional Needs for Teens
Calorie needs vary from teen to teen, depending on gender, activity level and genetics. According to the Dietary Guidelines for Americans, most active female teens need approximately 2,400 calories per day, and most active male teens need approximately 2,800 calories per day.
Meal Planning for Teens
Because dieting is not appropriate at this stage of life, it is important for teens to stick to a healthy diet and get lots of physical activity. A healthy diet consists of fruits, vegetables, whole grains, nuts, lean proteins, low-fat dairy products, beans, lentils and healthy fats from olive oil, avocado, nuts and fish. It is also important for teens to stay hydrated and drink water throughout the day.
The following menu provides approximately 2,500 calories and is broken down into three meals and two snacks. Since you don't have control over how many calories your teen eats, here are some ways you can encourage them to eat healthy. Encourage them to eat snacks between meals and to try not to go over 4 hours without eating. This will help keep their energy up and help them to stay focused in school. Encourage them to include a fruit or vegetable with every meal and snack. This will help to ensure they are eating adequate vitamins, minerals and fiber.
Breakfast
Breakfast should include 2 servings of fruit, 1 serving of protein and 3 servings of whole grains. An example meal is 1/2 cup of berries, 6 oz. orange juice, 1 whole grain bagel and 2 tbsp. peanut butter.
Mid-morning Snack
A mid-morning snack should include1 dairy or dairy substitute serving, 2 whole grains and 1 fruit. An example snack is string cheese, 8 whole grain crackers and ½ cup of grapes.
Lunch
Lunch should include 2 servings of vegetables, 3 whole grains, 3 servings of protein and 2 servings of dairy or dairy substitute. An example meal is a turkey sandwich with 2 slices of whole grain bread, 3 oz. of turkey, 2 slices of cheese, 10 whole grain pretzel sticks, ½ cup baby carrots. Bring a separate bag of veggies like tomatoes and lettuce to add to the sandwich.
Mid-afternoon Snack
A mid-afternoon snack should include 1 whole grain, 1 protein and 1 fruit. An example snack is to make trail mix and mix together ½ cup whole grain cereal and 1/4 cup nuts and dried fruit.
Dinner
Dinner should include 3 servings of vegetables, 4 whole grains, 3 servings of protein, and 1 serving of low-fat diary or dairy substitute. An example meal is 1.5 cups of whole grain pasta topped with ¼ cup tomato-based pasta sauce; 1 slice of garlic toast; 3 oz. of chicken breast; 1 cup salad topped with carrots, tomatoes, cucumbers and olives; 1 tbsp. salad dressing; and 1 cup of skim or 1-percent milk.
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