Healthy diet for teenagers

News stories discussing rates of obesity and weight related disease are common. But what is often not mentioned is the large number of teens included in these statistics. One has only to walk past a fast food outlet to see that, generally, most customers are under 20. Add to that the heavy consumption of sugary drinks and a lack of exercise and you have an epidemic of weight problems and weight related disease among North American youth.

Of even greater significance perhaps is the fact that they are still developing physically and have huge demands for energy and nutritional requirements. The necessity for a good, healthy diet for teenagers is even more pronounced as proper nutrition in youth lays the foundation for good health later in life. And it is often the absence of balance that leads to weight gain with heavy dependence on fast foods and sugary drinks in the first place.

The essentials of a good diet for teens are the same as all age groups.

-Eat a variety of food to get the nutritional building blocks needed for energy and growth

-Emphasize whole grains, and colorful fruits and vegetables, especially dark green and orange. These are the carbs that are low in fat and supply energy, fiber and vitamins.

-Make sure to get dairy and protein but select lower fat alternatives (skip the ice cream and cold cuts and choose yogurt and lean meats or vegetarian proteins such as beans or tofu).

-Balance food intake with adequate amounts of exercise. It’s a good habit to take into adulthood!

-The obvious – limit your intake of salt, alcohol, caffeine, sodas and sugar.

-Schedule treats. Maybe once a week or so make a deal that everyone can indulge in their favorite foods, in moderation.

As well, it's important to set a good example. As a parent, are you eating healthy, balanced meals? Are you getting regular exercise? Kids are keen observers and mimics, desperately trying to find their place in the world. They need role models and chances are if you can clean up your act, they'll follow.

Suggested reading:

“Weight loss confidential: how teens lose weight and keep it off – and what they wish their parents knew” by Anne M. Fletcher

“The Sierras weight-loss solution for teens & kids” by Daniel S. Kirschenbaum, Ryan Craig and Lisa Tjelmeland.

“The teen weight-loss solution” by Erika Schwartz.“Healthy eating for preteens and teens: the ultimate guide to diet, nutrition and food” by Leslie Beck.

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