Healthy Eating Habits for Teenagers

Along with physical changes, teens become more independent as they grow. Dietary options are one of the first decisions teens start making on their own. Healthy eating habits and physical activity can help lower the risk of obesity. Teenagers should be careful about their diet because the teen years are a time of rapid growth. They need extra nutrients to support their bone growth, organ and tissue development, including the brain. Boys need and average of 2,800 calories per day. On the other hand, girls need an average of 2,200 calories per day. Teenagers need to eat a balanced diet. A balanced diet includes a variety of food groups such as meat, vegetables, fruits and nuts.

The two essential nutrients of concern for teenagers are calcium and iron. Calcium is important for bone growth. If teens optimize their bone health, they can avoid the risk of teen fractures and of developing osteoporosis during adulthood. Females are particularly at risk if they do not meet their calcium needs. Along with dairy products, calcium is found in almonds, cooked broccoli and figs. Iron is another important nutrient for teenagers. Both males and females need iron when they gain lean body mass. Iron can be found in legumes such as beans, broad beans, lentils, soybeans, baked beans, as well as broccoli.

Teens should always eat breakfast but they should limit junk food, soft drinks, and eating out. Teens should start every day with a good breakfast because eating a morning meal helps them do better in school. Breakfast makes it easier for them to manage their weight. A healthy breakfast for teens may include whole-grain cereal with milk and a banana or an omelette with cheese and vegetables followed by a glass of orange juice. Calories give energy, so teenagers need more calories during teen years. Teens should have all sorts of foods packed with calories to get enough energy to maintain their active life without getting tired.