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The most important aspect of a healthy diet for teenagers is that it
is, in fact, healthy. Teens need lots of calories and good nutrients,
particularly calcium and iron, which are important for all the growth
and development happening at this stage of life.
Calorie requirements for teens vary just like they do for adults, but
on average a teenage girl needs between 1,800 and 2,100 calories a day,
while boys need between 2,200 and 2,700 calories daily.
That sounds like a lot, but remember that teens are growing a lot and
their bodies need a lot of fuel to support healthy growth and to get
them through their crazy schedules.
 While it's probably unrealistic to think that teens will choose
healthy foods all the time, there are some sensible rules you can put in
place to encourage healthy eating in teens.
Healthy Diet for Teenagers Guidelines
There's probably not a teen alive who always makes healthy choices.
Even vegetarians sometimes eat junk food.
And being a parent who is teaching a teen how to eat right is not
about telling them never to eat fast food with their friends. It is
about making sure they understand the components of a healthy diet and
giving them the right foundation to make healthy choices. That means you
should limit or eliminate the junk food available in your house. If
there's no junk available, both kids and grownups will make healthier
choices. Other key points to a healthy diet for teenagers include:
Always eat breakfast. Make sure to include some kind of protein for
continued energy. It would be even better to also include some complex
carbohydrates and a piece of fruit or fruit juice.
Encourage healthy eating at lunch by talking with your kids about the
healthy choices available at school or in the fast food restaurants
around school.
If your child will brown-bag it, load them up with fruit, veggies,
complex carbs and lean protein.
Make sure there are plenty of healthy snacks in the house for the
after-school munchies. If your child is home alone after school, make a
list of suggested healthy snacks to hang on the fridge.
Eat supper together as a family as often as possible. Yes, this is
difficult when everyone's schedule is crazy, but research has shown that
teens who eat with their families tend to have healthier diets when
they're older. They also smoke and drink less than other kids, and girls
who have regular family meals have less incidence of eating disorders.
Remember to make supper healthy as well. It may be the only meal you
have any control over, so make it count with good lean protein (remember
the vegetable sources of protein as well), whole grains, a couple of
vegetables and, if you want dessert, something fruit-based.
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