Teenagers experience stress from every corner. They get stressed from peer pressure, parental and academic expectations, busy schedules and new relationships. Researchers at the Weight-information Control Network at the National Institutes of Health report that a balanced nutritious diet can help teens meet the day-to-day challenges they face. Regular exercise and healthful eating provide sufficient energy to meet hectic schedules and demands, remain alert through the day and learn more effectively. Additionally, balanced diets for teenagers help prevent a variety of diseases including diabetes, heart disease and asthma.
Eating
In an effort to remain slim and look good, many teens turn to unhealthful dieting habits to control their weight, report researchers at the Weight-information Control Network. Binging and purging, skipping meals, taking weight-loss pills or laxatives and smoking are techniques commonly used by teens to stay thin. Instead of developing healthful eating habits, teens often end up gaining and losing weight while they fast and then overeat. Avoiding meals and regular healthful snacks puts teens at risk for emotional disorders and growth and development problems.
Food Groups
Healthful, balanced diets for teens consist of foods from the four main food groups. Daily nutrition should come from whole grains, lean meats and other proteins, fruits and vegetables and low-fat dairy products. A healthful diet that will ensure maintaining a good weight also is low in saturated and trans fats, salt, cholesterol and added sugar.
Calcium
Calcium is an important nutrient for teens to build healthy teeth and bones. Sufficient calcium in adolescence also ensures a greater chance of maintaining healthy bones with age. Teenagers should receive 1,200 mg of calcium per day. To get that amount in a balanced diet, teens need to consume three 1-cup servings of low-fat cheese, milk or yogurt every day.
Protein
Teens need sufficient amounts of protein to build healthy organs and muscles and to repair muscles damaged through exercise. Five ½- to 1-oz. servings of protein a day helps teens sustain the energy levels needed to keep up with the demands of a busy day. The best sources of protein come from lean meats, poultry and fish, eggs, beans, peanut butter and tofu.
Iron
Growing boys and girls need sufficient iron in their bodies. Girls need iron to replace the mineral lost in monthly bleeding. Boys need iron to support the huge growing spurt that comes between the ages of 10 and 17, when most boys double their body mass. The best sources of iron come from spinach, enriched and whole grain bread, cooked beans and iron-fortified cereals.
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