Diet Chart For Teenagers
Eating disorders like anorexia nervosa and bulimia nervosa are found among many teenagers today. These disorders are usually the result of peer pressure and low self esteem. In an attempt to appear slim, teenagers tend avoid eating or vomit after every meal. On the other hand, some teenagers begin to consume a lot of junk food, aerated drinks, etc. It is important for parents to realize that when their teenager’s diet plans are poor, it can lead to serious health conditions like hypertension, nerve damage, type 2 diabetes, sleep apnea, poor mental functions, cardiac arrest, kidney disease, etc.
While it is often difficult to eliminate junk food from your teenager’s diet, you could prepare dishes that would give similar tastes but have healthier preparations. Fizzy drinks and junk food like French fries, potato wafers, and pizzas produce empty calories.
You should introduce your teenager to diet soda instead of normal colas; however, an ideal substitute would be unsweetened fruit juices. Try offering your teenager baked wedges or pretzels with mustard instead of fries. Similarly, you could try to stir fry or sauté the food instead of deep frying it. This will retain the taste according to your teenager’s preferences and also contribute to a lesser calorie intake. It would be beneficial for you to maintain a teenager calorie chart; this will help you determine what foods would best suit your teenager depending to his or her age. On an average, as per most teenage calorie charts, girls between the ages of 11-14 years should consume a maximum of 2000 calories per day and girls between 15-18 years require a maximum of 2200 calories per day. For boys, the calorie intake is marginally higher. Boys between 11-14 years require a maximum of 2500 calories per day, whereas 15-18 year old teenage boys require around 3000 calories per day.
Starchy carbohydrates also provide your teenage children with considerable energy for a long period of time. You could try introducing into your teenager’s diet plan starchy foods like pitas, bagels, bread rolls, wraps, ciabatta, and baguettes instead of normal bread, as teenagers are more inclined to consume food that has variety. Some fruits, vegetables, lean meat, and cheese could also be added to your teenager’s diet plan. Many prefer introducing foods like cheddar cheese and apple slices; or brie and cranberry jam/sauce; cottage cheese and apricots; mozzarella with grilled peppers; chicken or turkey cooked with some mustard, lettuce, and tomato; and tuna with cucumber, green pepper, tomato, and sweet corn. It is also advisable to introduce a lot of fruit into your teenager’s diet. You could make a fruit pizza by applying non-fatty cream cheese on a toasted muffin. Top the muffin with grapes, sliced strawberries, etc.
It is important to realize that your child’s diet chart will largely need to be customized according to their age. While toddler nutrition essentially involves adequate intake of grains, milk, fruits, vegetables, meat, and beans. The amount of this intake in your kids diet chart will change as he or she grows from a toddler to a teenager.