Healthy Teenage Diet Plan
According to statistics Here Healthy Teenage Diet Plan For girls who are only 15 years old, 25% starve themselves. They want to look their best, like a magazine cover model. At the same time, they do not even think that there is no excess weight in them.
Adolescence is the most difficult period in the life of parents and their children. Many teenagers are overweight. Sometimes this is due to Improper nutrition (the quality of food leaves much to be desired, and fast foods should be excluded from life altogether), sometimes a lack of physical activity , sometimes other reasons. But the result is the same – complexes, self-doubt and isolation. But thoughts about love, relationships, feelings are already beginning to appear , and you want to look your best. And here some adolescents, more often girls, begin to think about a diet.
Many young people are often unaware that adult-friendly diets are not suitable for them. A girl who at such an early age begins to refuse food, primarily causes great harm to her body.
More than one thousand articles and books have been written about Teenage Diet Plan and fasting, and you can write them endlessly. This topic can affect more than one million families. It is considered very painful for many parents. Girls recklessly sit down on mono-diets, starve, and then acquire unthinkable health problems.
Diet harm for a Teenager
What can happen if a child goes on a diet? 99% of diets in their modern sense are detrimental to the body.
• Most adolescents put on extra weight after finishing their diet .
• Diets have a negative effect on brain function. This happens because the body does not receive carbohydrates and glucose, which are necessary for the normal functioning of the entire body of a teenager. The concentration of attention decreases, brain processes are dulled, the ability to think clearly is lost, a headache and drowsiness appear.
• Many diets lead to dehydration of the teenager’s body. The skin becomes dry and lifeless, the hair grows dull, there is constant fatigue, nails and teeth are deprived of nutrition.
• As a result of the diet, the teenager deprives himself of a mass of useful and nutritious micronutrients,without which the normal work of the whole organism is impossible.
• With exhaustion, problems with female functions begin – amenorrhea and other unpleasant things.
What to do?
Try to find out from the BMI formula if the child is really overweight. Be sure to go for a consultation with a specialist doctor.
- If you still have excess weight, it is useless to discourage a teenager. It would be more logical to control this process.
- First of all, help him create the right and Healthy Teenage Diet Plan. This diet should contain all the elements necessary for development and health and at the same time help the child cope with the problem.
- Beat your teenager’s desire for healthy food. Sample menu: in the morning juice-porridge-cottage cheese, first lunch + vegetables + meat, afternoon snack – fruit, dinner – yogurt + salad or porridge. Argue that it is better not to give up some fruits and unhealthy foods at all, and even more so, do not exclude fats from the diet of a teenager. Let it be a salad with vegetable oil and porridge with butter.
- A child with a normal diet should not feel weak. Purchase or download training programs. 5 times a week, a teenager should go in for sports (aerobics, fitness). If the health of your child is important to you – sign him up to a fitness club, or better – go together!
Most children are exemplified by the closest people – parents, and each child tries to equal and imitate them. Parents should help their children, discuss the problems that have arisen in time and together look for ways to overcome them.
Developing healthy eating habits can be easier than you think. Think about it this way – as a teen you gain about 20% of adult height and 50% of adult weight.
This is especially true of calcium and iron. The following links provide information about the consequences of a poor diet: appearance, bone and dental health; and why supplements should be avoided unless specifically prescribed by a doctor. Here are some areas where nutrition plays a big role – important to teens now, as well as for overall health in the years ahead.
Your Skin and Your Hair
The type of skin you have often affects your hair type. If you have dry skin, for example, you likely have dry hair. The same goes for oily skin and oily hair.
While there are products on the market to help teens take better care of their skin and hair, good nutrition is the best way to develop healthy skin and hair. What follows is a list of nutrients that will help give you healthy skin and hair — and examples of foods in which you can find those nutrients.
- Vitamin A: salmon, carrots, spinach and broccoli (note that Vitamin A is a fat soluble vitamin and can therefore be toxic in high doses, limit your intake to 10,000 IU daily).
- Zinc: Turkey, almonds, seeds (sunflower, pumpkin, etc.) and wheat germ.
- Vitamin C: Oranges, grapefruit, papaya and tomatoes.
- Vitamin E: Sweet potatoes, avocados, nuts, seeds, leafy greens and olive oil.
- Selenium: Wheat germ, tuna, salmon, garlic, eggs and brown rice.
- Omega-3 Fatty Acids: cold water fish, flaxseed oil, nuts and seeds.
- Water: Five-to-eight 8-ounce glasses daily, more when you are active.
- Calcium: Milk, yogurt, cheese, broccoli, spinach, peanuts, almonds.
- Iron: Oatmeal, beef, liver, beans.
Hair Care Tips for Teens from WebMD
- Embrace your hair in its natural state. The more you struggle against Mother Nature, the more damage your hair will suffer.
- Get regular “checkups” for your hair. Both boys and girls should get their hair trimmed regularly – even if you are growing out your hair.
- Hair product manufacturers want your money; you want healthy hair. Use only what you absolutely need. Often this can be as simple as shampoo and conditioner.
- Beware of the brush. Repeated brushing can cause your hair to break and your ends to split. So use Teenage Diet Plan when you need to, just not too much!
Skin Care Tips for Teens from WebMD
- Take care when choosing cosmetics: ask your dermatologist which skin products would be best for your skin type.
- Don’t “pick” your face: if you pick, squeeze or pinch blemishes, you risk developing acne scars.
- Be gentle with cleaning: gently wash your skin with a mild cleanser in the morning, at bedtime and after heavy exercise. Avoid rough scrubs or pads. After you wash your skin, rinse it thoroughly.
- Use sunscreen (SPF 30 or more) regularly: the sun can damage the skin and promote premature aging; therefore, daily use of sunscreen is recommended.
Teens Bone health
Bone health is more important during childhood and teen years than at any other period in your life – during these years your bones are growing rapidly and your bone density reaches its peak.
The best way to build strong bones is a combination of a diet rich in calcium and vitamin D plus regular weight bearing exercise.
Calcium: Your bones constantly remove and replace calcium for growth and strength. Your bones can become fragile when you are lacking calcium in your diet. To reach peak bone mass, you should make regular ‘deposits’ in your calcium ‘bank account’ until age 18. Take advantage of this time and stock up! Aim for 1,300 mg of calcium daily.
- Low-fat or fat-free dairy products like milk, cheese and yogurt
- Dark green leafy vegetables like broccoli and spinach
Vitamin D: Vitamin D is fat soluble to help with the absorption of calcium and maintain blood calcium levels. At your next physical exam, talk to your doctor about getting your Vitamin D levels tested – most people are low!
Vitamin D Sources:
- Cod liver oil
- Fortified foods like dairy or some orange juices
- Sunlight (some areas don’t allow for sufficient sun exposure during certain times of the year)
Weight Bearing Exercise: During this kind of activity new bone tissue is formed from the pushing and tugging of muscles on bones. For more information on what kind of activities count and how much exercise you should be getting visit: Increasing Physical Activity for Better Bone Health
Teens dental health
Your dental health is directly affected by the type of food and beverages you consume. The nutrients found in a well balanced diet are important for gum and tooth health.
Nutrients for dental health:
Calcium and Phosphorous:
these nutrients protect the enamel for tooth strength. Foods that are high in these nutrients include chicken, nuts, milk and other dairy products.
found in most tap water and some toothpastes, fluoride help protect and harden tooth enamel. Ask your dentist about fluoride treatments.
Crunchy Fruits and Vegetables:
these types of foods have a high water content which helps to dilute the natural sugars found in them. They can stimulate saliva production which helps remove food debris and buffers teeth against bacteria.
acid can break down and soften the enamel on teeth. Lemons, limes, most meats and fizzy drinks are acidic foods that should be eaten with other foods or water to help create a buffer against the acidity.
sugar free gum can help dislodge food and stimulates saliva production that will create a buffer against acids.
High Sugar Foods:
sugar feeds the bacteria in the mouth causing cavities and gingivitis. Candy, soda, cake, etc., should be consumed in moderation. Don’t be fooled by labeling: make sure to check the ingredients list because “sugar-free” can mean that no sugar was added. Natural sugars can still be present.
Be proactive when it comes to your dental health. Have regular check-ups, brush and floss regularly and ask your dentist if you have questions.
Best Vitamin and Supplement for Teens
If you are consuming a well balanced diet with plenty of variety you should meet your protein, vitamin and mineral requirements without the need for a supplement.
Ask your doctor to confirm that you need a vitamin supplement and at what quantity. A multi-vitamin could be beneficial if you are not eating a balanced diet.
If you are advised to take a multi-vitamin keep the following in mind:
- Nutrients should be 100% or less of your daily recommended intake.
- Look for “USP” on the label; this means that vitamin meets the U.S. Pharmacopoeia standards which evaluate purity and ensure the ingredients on the label are in fact what is in the supplement
More tips on choosing a multivitamin
Protein: Most teens meet and often exceed their protein requirements. Unless you follow a restrictive diet like vegetarianism, a protein supplement is generally not needed.
Caffeine & Energy Drinks: Many teens turn to caffeine in some form to boost energy. Unfortunately, this can have consequences. Caffeine is a stimulant and should only be used in moderation as dependence can take root.
Intake of caffeine can lead to jitteriness, headache, trouble sleeping, trouble concentrating and more. Along with being a stimulant, caffeine acts as a diuretic (increases water excretion) which can lead to dehydration.
And most beverages that contain caffeine also contain empty calories that can lead to weight gain. Instead of turning to a quick fix, have high energy snacks around and be sure to eat well balanced meals for the majority of your energy.
High Energy Snacks include pineapple-yogurt with sliced fruits or berries, peanut butter-orange dip with crackers or sliced fruit; smoothies, fresh fruit salad, berry parfaits; or on the run make your own snack mix with a combination of nuts, dried fruit, carob or chocolate chips and cereal pieces, dried fruit—banana chips, mango, apple, papaya, pear or peach slices, plain popcorn sprinkled with Parmesan cheese, baked pita or bagel chips or skewer cubes of firm cheese (Cheddar, Swiss, Monterey Jack), alternating with hunks of melon or apple.
Achieve your full growth potential
You can only achieve your full growth potential if you consume adequate amounts of the nutrient-rich foods your body needs to develop and stay healthy.
During your teen years, girls grow an average of 10 inches and gain 53 lbs, while Boys grow an average of 11 inches and pack 70 lbs onto their frames.
Which foods to eat and why?
Making healthy eating choices will boost your performance in athletics, academics and attitude. To reach your full growth potential, you need a host of essential nutrients and dietary factors. Included on the list are adequate calories, carbohydrates, protein, fat, and fiber.
You will not need a multi-vitamin if you are consuming a well balanced diet with plenty of variety to meet your protein, vitamin and mineral needs.
Realistically as teens you might not eat a perfectly balanced diet or you may not get enough of a certain nutrient so a multi-vitamin could be beneficial. Always check with your doctor before starting to take any kind of supplement.
Teens often go through an intense period of growth, which requires additional iron in the diet for proper development. This is particularly true for girls, who lose iron due to menstruation. Teenage girls may need additional iron to reach and maintain healthy levels. Foods such as beef, pork, poultry, fish, leafy greens, beans and fortified breakfast cereals will help achieve iron needs.
Protein is important for proper growth and development – 15 percent of a teen’s diet should consist of nutritious protein foods, like lean meats, low-fat dairy foods, beans and nuts.
Strong bones prevent injury while playing sports or physical activities. If you are active, you may need even more calcium than the average teen to maintain healthy bones. Have three to four servings a day of high-calcium foods like skim milk, reduced-fat cheese and low-fat yogurt. You can also boost your calcium intake by eating leafy, green vegetables, bone-in fish and fortified juices.
Adequate amounts of potassium help prevent sports-related injuries and muscle cramps. You also need sufficient amounts of potassium for heart and muscle health. Regulate your potassium drinking of plenty of water, which keeps the balance between sodium and potassium at a healthy level. You may also need to consume potassium-rich foods before or after practice or a sports event to help replenish your supply. Bananas, avocados and citrus fruits are all healthy sources.
Grocery Store Tip Sheet
There are about 36,000 items in a grocery story, so how are you supposed chose? The WINForum Best Teen Diets developed the following ‘tip sheet’ for your next grocery store visit.
Remember to make at least half of your carbs 100% whole grains and limit added sugar
- Hot or Cold Cereal: Oatmeal, Cheerios, Bran, Granola, Wheaties, Special K
- Breads: 100% whole grain or 100% whole wheat, English muffins, thin bagels
- Starches: White potatoes, sweet potatoes, beans (pinto, black, kidney), wild or brown rice
- Fruit: fresh/frozen fruit, 100% fruit juice, canned fruit (canned in juice not syrup)
Stick with lean sources of protein to limit saturated fat content
- Beef, pork: at least 80% lean beef, deli slices (ham, roast beef), pork, lean sausage/bacon
- Poultry: skinless chicken breast, roasted chicken, turkey (ground or deli sliced), eggs/egg substitutes
- Fish: Salmon, tuna, white fish (if canned look for canned in water, not oil)
- Beans, dairy products and peanut butter are also good sources of protein
Look for unsaturated sources, limit saturated fats and avoid trans-fats
- “Healthy Fats”: Oils (most except for coconut), avocado, peanut butter
- Dressings: low/reduced fat dressing, mayonnaise and sour cream, light margarine, butter.
Other important items for your shopping cart:
- Dairy: low-fat or fat-free milk, yogurt, cheese
- Vegetables: fresh or frozen, low sodium canned, 100% veggie juice, choose multiple colors
- Snacks: whole wheat crackers, popcorn, hummus, baked chips, pretzels, light ice cream/sorbet, salsa
- Soups: low sodium, broth-based; avoid canned cream soups and chowders
A Couple Tips for Shopping
- Make a list so you stick to your budget and don’t buy unnecessary items
- Don’t go shopping when you’re hungry, this can lead to a lot of “junk” foods in the cart
Reading Food Labels
- Always start with serving size; “servings” are usually smaller than we may think and we can end up eating two or three times what is presented on the label.
- Calories are the total calories in one serving and Calories from Fat are the portion of the total calories that come from fat.
- Total fat category will be broken down into types of fat; look for foods that are higher in unsaturated fat, have little saturated fat and no trans-fats. Cholesterol and sodium are nutrients that should be limited due to their negative health correlations.
- % DV is usually based on a 2,000 calorie diet; the percentages represent the percent of the recommended daily allowance (RDA) per serving for that nutrient.
- Dietary fiber and vitamins are essential for proper body function; look for foods that are high in these.
- These are the RDAs for 2,000 calorie and 2,500 calorie diet to help you estimate your own needs and put the % DVs in perspective.
Navigate Restaurant Menus
This section will help you navigate restaurant menus to make the right choices. What follows are ‘tips’ to help you with your healthy eating plan even when eating out.
- Portion Sizes: Be aware that portion sizes are often much larger at restaurants; ask the waiter to pre-box part of your meal or share your entrée with a friend to take away the temptation.
- Don’t forget your food groups: Remember to keep a balance between food groups on your plate (meals should have 3 foods from different food groups) and remember to order whole grains when possible.
- Be conscious of what you are drinking: water, low-fat milk and 100% juice are the best options; but if you feel like a soda limit yourself to one (don’t keep sipping down the unlimited refills).
- Don’t be afraid to special order: ask for dressings on the side, vegetables instead of fries, a different kind of sauce, a different cooking method, etc.
- Preparation: Make sure to know how your food is being cooked.
- Stay away from: deep-fried, breaded, creamy, crispy or batter-dipped
- Look for: grilled, baked or broiled
- Avoid buffets and salad bars – you’ll often overeat.
- Some ethnic restaurants – such as Asian, Indian or Mediterranean – may make use of more fresh ingredients like vegetables and grains.
- Salads can be a healthy choice, but not if they have iceberg lettuce as a base and are topped with high-fat condiments.
- Choose salads composed of dark leafy greens topped with vegetables or even fruit. Nuts are a better addition than croutons as long as they aren’t candied. Vinaigrettes are best, or ask for oil and vinegar.
- AVOID: Fried, batter-dipped, creamy, crispy, Alfredo, au gratin or scalloped.
- ASK FOR : Baked, sauteed, broiled, steamed or stir-fried.
- AVOID the appetizer section of fried foods: high-fat dips, fried egg rolls and chicken wings.
Allergies, family history, diseases and conditions can require a special diet or meal plan that is different from the normal plan recommended for most people. They usually result in excluding a certain kind of food or a nutrient for health reasons or because of personal beliefs. Before changing your diet in any way it is important to consult a medical professional. If a change in diet is considered safe, the next step is to educate yourself about what you can eat for better health. The following sections provide overviews of the three most common specialty diets seen in teens.
- Lactose Intolerance
Gluten free Diet
According to the Mayo Clinic, a gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).
A gluten-free diet is used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their symptoms and prevent complications.
For those who are intolerant, gluten causes intestinal inflammation that results in gastrointestinal distresses such as bloating, cramping and diarrhea. If you experience these symptoms regularly, talk to a doctor for help in determining if a gluten free diet may be right for you. Gluten-free diets require a lot of planning and can be difficult at first, but with the proper information they can make a huge difference in how you feel.
Is a vegetarian diet healthy? Some say “yes,” others “no.”
You may be interested in exploring a plant-based vegetarian diet for cultural, religious or other reasons. Whatever your reasons for exploring and choosing a vegetarian diet, make smart choices to ensure that you meet your daily nutritional needs.
The key is to be aware of your nutritional needs so that you plan a diet that meets them. If you aren’t sure how to create a vegetarian diet that’s right for you, talk with your doctor and a registered dietitian.
Types of vegetarian diets
When people think about a vegetarian diet, they typically think about a diet that doesn’t include meat, poultry or fish.
According to the Mayo Clinic, vegetarian diets are categorized into three types:
Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are allowed in a lacto-vegetarian diet.
Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow eggs and dairy products.
Some people follow a semi-vegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
A well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers and pregnant or breast-feeding women.
Don’t assume that you are lactose intolerant just because you suffer from endigestion. See your doctor to determine if you have lactose maldigestion. The inability to digest lactose (the sugar found in milk), due to a deficiency of the enzyme lactase, is a condition that can often be remedied by consuming other foods with dairy products.
The calcium and nutrients found in dairy products are important for bone health and contribute to a healthy lifestyle. Those with lactose intolerance don’t have to miss out on the health benefits of low-fat and fat-free dairy foods.
Different people can handle different amounts of lactose. At the grocery story you can find lactose-free milk and select aged cheeses that are naturally lower in lactose. Many yogurts contain live and active cultures which help digest lactose.
If diagnosed lactose intolerant by a medical professional, it is likely that you will have to redesign your eating habits to avoid digestive upset. However there are a few things to keep in mind:
- Dairy products are the best source of calcium; if you are consuming less of it via dairy foods you will need to compensate with increased calcium intake from other sources.
- Lactase pills are available at grocery stores; take them with the first bite of dairy and they can sometimes help with digestion. (Talk with your medical professional before taking any supplements to make sure they are a safe option for you.)
- Yogurt tends to have less effect on those with lactose intolerance because it contains live bacteria that is good for digestion.
- A dietitian can help you make the transition in your eating habits – look for one near you.
It may not be necessary to completely avoid dairy foods. Most people with lactose intolerance can enjoy some milk products without symptoms. You may even be able to increase your tolerance to dairy products by gradually introducing them into your diet.