What is a good diet for a teenager?

Understanding the importance of a proper diet for teens

With people becoming more and more health conscious, there is a lot that we hear and read about healthy eating, but this article is specifically for health conscious teenagers who may want to lose weight or just maintain a healthy body. It is important for teenagers to consume a balanced diet, because this is the age of growth and thus right kind of energy giving foods are required. There should be an optimal balance of energy as well as nutrients.

And at the same time, majority of teenagers cannot compromise with their tasty fast food or Soft Drinks ranging from Hamburgers, Hot Dogs, Donuts to the regular soda drinks. One needs to feel empowered for having made the best choice of mouth-watering food.It is the transitioning phase from being a child to a grown up and thus teenagers experience pampering from their elders as well as expect them to start acting responsibly. Pampering also translates into providing their favourite high calorie food and wanting to negate that effect high calorie effect on our body is also something they want but with the pressure of studies it may not always be possible to do so. Thus it is important to have a diet that caters to these exact needs.

The best diet for teens is one that highly nourishes their system by providing them with all the necessary Vitamins, Proteins and sufficient amount of Carbohydrates. Calcium and Iron are two base nutrients needed as Calcium helps making growing bones much stronger. Iron helps in increasing haemoglobin to avoid any signs of weakness or Fatigue.

Healthy Diet Tips for Teens

  1. Never skip a single meal throughout the day starting from Breakfast, lunch to Dinner. Breakfast can include some fruits or fruit juices.
  2. Parents can talk it out nice to their kids by giving them ideas of healthy options available at a fast food joint or their canteens.
  3. Dine at the table together with the family which can make a lot of difference and relish the food that you eat.
  4. It is optimal to leave a three hour gap between Dinner and sleep. Advisable to have a light dinner with lean proteins and whole grains.
  5. Expert dietitians recommend a 45 minute gap post any meal before drinking water.
  6. Reduce consumption of processed or ready-made food that come in Boxes, cups or Cans.
  7. Plan the daily diet in such a way that there is a wide variety of fruits and Vegetables adding on to all the necessary nutrients one’s body requires.
  8. Chew the food thoroughly as do not gobble down food in a hurry as it is the first major step that helps in digestion. Saliva mixes with the food with essential digestive Enzymes.
It is alright to cheat with high calorie sweets or fast food once in a while. Some Recipes that could make the job all the more easier for parents are as follows.

1.Recommended Breakfast can include dishes such as
  • Organic Berry Bowl(Greek yogurt, local honey)
  • Steel Cut Oatmeal(brown sugar, raisins, pure maple syrup)
  • Organic Granola (berries, almond milk or Greek yogurt)
  • Mexican Burritos that can accompany your favorite dish. Could be even a choice of Salsa Tofu breakfast Burritos.
  • Scrambled eggs with Smoked Salmon, Asparagus and Goat Cheese.
  • Low calorie Strawberry Parfait for those who have a sweet tooth, making Breakfast taste even better like a dessert,
  • Blueberry Banana Smoothie
  • Apple and Veggie Sausage Breakfast Sandwich
  • Creamy wheat Berry Hot Cereal.
  • Herb and Onion Frittata.

2. Recommended Dishes for Lunch And Dinner(or Evening Meal)
  • The Vegetarian Trio- organic roasted garlic hummus, eggplant dip, olive salad, house flatbread
  • Steamed Pork Or Tofu Buns-Autumn Olive Farms roast pork, pickled carrots and cucumbers, cilantro, hoisin barbecue
  • Vegan Calamari-hearts of palm, peppadews, red onion, chipotle lemon vinaigrette, garlic toum
  • Lettuce Wraps-chicken, beef or wild mushrooms & tofu, vermicelli noodles, pickled carrots & cucumber, cilantro, peanuts, trio of sauces.

Apart from these dishes teens can add in supplements for a healthy diet a few of them namely Cod liver oil capsules as they are rich in Omega 3 fatty acids and also comprise of Vitamin D and A. One can always adapt to True discipline which is really just self-remembering; no forcing or fighting is necessary.

Please note that all recommendations are purely based on experience and is not medical advice. In case of doubts or medical conditions, one should not follow these recommendations without the advice of a doctor or nutritionist.

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