Healthy Diet Plans >> Articles >> Diet and Wellness

Healthy Diet Plans for A Teenager

Submitted by Loring A. Windblad on July 13, 2010

Teenagers require a great deal more energy and nutrition that people of other ages. Their appetites grow significantly during this time and therefore a high nutritional and balanced diet for teenagers is a must. Teenagers also love fast food and are likely to reach out for quick snacks such as chips and sweets. This is why it is all the more important to ensure that they get their daily requirement of nutrients through healthy meals.

Healthy living habits include exercise and a diet that consists of all the essential food groups. Milk and dairy, starchy foods, fresh vegetables and fruits and meat should be incorporated into each meal.

High fat foods, especially saturated fats, should be consumed in small quantities only. Sugar must also be eaten in moderation. Calcium is necessary for the good health of the bones and teeth.

Valuable sources of calcium include milk, yogurt, cheese, and nuts. Vitamin D enables a strong supply of calcium through the blood. Vitamin D can be obtained from oily fish and fortified breakfast cereals.

Studies show that children, especially girls, have low levels of iron in the blood. This is due to the loss of blood during monthly menstruation. Liver, red meat, and fish are good sources of iron.

Beans, lentils, and leafy green vegetables also provide iron. Fish supply vitamins, minerals, and protein to the body. Oily fish contain omega-3 fatty acids. Vitamin C boosts the immune system and so citrus fruits such as lemons and oranges which are good sources of this vitamin should be consumed on a regular basis. Vitamin A is important for the health of the skin and eyes. Carrots, apricots, and green vegetables provide vitamin A to the body.

Teenagers must also make healthy fast food choices. Fast food does not necessarily mean high-fat food. Opting for low fat foods that contain more vegetables and lean meat will help maintain body weight as well as supply the body with nutrients. There are also many fast food restaurants that incorporate a healthy eating section in their menu. Other healthy eating tips for teens include snacking on nuts and dried fruits instead of regular fried snacks. Ensure that breakfast is never skipped and opt for more raw and whole foods. Along with healthy eating, getting regular exercise is also important for health and well being. Physical activity such as walking, swimming, or playing a sport is very important and should be included in a teenager’s regular schedule.