Healthy Eating Basics for Teens

Nutritional Issues for Growing Teens

Boyfriends, texting, social events and clothing can all but consume the thoughts of today's average teenager. If polled, good nutrition would not be at the top of a list of concerns for any adolescent. It also seems that healthy eating for teenagers is not a priority for the media, school lunch programs and sometimes even parents. With their desire for freedom to choose their own foods, teenagers need to know the implications of eating out of a vending machine and eating fast foods too often instead of making smart food choices in the school lunch program.

Basics of Healthy Eating for Teenagers

Teenagers face many nutritional challenges. Advertising for fast food dominates television, and thin kids are considered more attractive. However, because kids are going through their final growth spurt between the ages of 15 and 18, proper nutrition is vital. A healthy teen diet is one that is full of fruits and vegetables, fat-free or low-fat milk products, lean cuts of meat, poultry, beans, fish, eggs, nuts and whole grains.

Each day a teen should eat two cups of fruit and two and half cups of vegetables. Fruits and vegetables provide many vitamins and phytochemicals essential to good health. In the dairy category, a teen should consume three and half cups of low fat or fat free calcium-rich foods. Three and half cups of dairy products will give a teen the 1200 milligrams of calcium she needs each day. Calcium strengthens bones and teeth and reduces the risk of broken bones later in life. The repair of body tissues such as muscles and organs requires protein. Protein is also responsible for energy levels of teens. Teenagers need five and half 1 once servings of protein-rich food each day. Whole grains are vital for a balanced diet. Grains give a feeling of fullness, energy and add bulk to the diet. Teens require six 1 once servings each day. A healthy diet will also contain a small amount of fat. Good sources of fat include olive, canola, safflower, and soybean oils. Other sources for "good" fat are salmon, trout, tuna and whitefish. Nuts also contain good fat. Look to walnuts, almonds, peanuts and cashews for healthy fat choices.

Knowing what a balanced teen diet consists of is beneficial to parents. However, how can teens be encouraged to eat right?

• Talk to your teens about healthy options. Let them know the difference in the nutritional content of fast foods as opposed to foods from home.
• Encourage family meals, and, most importantly, stock your kitchen with healthy snacks that are portable for teens who often eat on the run.
• Find out what your child's school lunch program offers your child. School lunches are much more nutritious than in the past but many fried foods and other poor choices are still available.

Proper growth and development hinges on good nutrition. It is up to parents to educate teens about healthy eating. It is also a parent's responsibility to set a good example for their children by eating right themselves.